How Can I Get Enough Calcium If I Don't Like Milk?

Published: May 07, 2014
Dear How Can I Get Enough Calcium If I Don't Like Milk?,

I can't stand milk but my mom is always on me about getting enough calcium. Are there other options? I really hate milk.


Dear How Can I Get Enough Calcium If I Don't Like Milk?,

Teens and tweens ages 9-18 need about 1,300 mg of calcium per day. This is actually about twice as much as what younger kids need. Many kids and teens get their calcium from milk and other dairy products, but there are definitely other options for people who are either lactose intolerant or who just don’t like the taste of milk. Calcium rich foods include:

  • Milk
  • Yogurt
  • Cheese
  • Calcium-fortified orange juice
  • Ricotta cheese
  • Soybeans
  • Tofu, firm, with added calcium sulfate
  • Broccoli
  • Bok Choy
  • Spinach
  • Almonds

For a more complete list of calcium-rich foods, including the estimated amounts of calcium for each food, read A Guide to Calcium-Rich Foods.

If you have any other questions about getting enough calcium in your diet, speak to your doctor. If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-5199 for an appointment with an adolescent medicine specialist or contact your local teen health center. You can also contact your insurance company for a list of in-network providers.

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