17 Calcium-Rich Foods Better At Burning Fat Than Milk!

Some people are surprised that our Weight Loss Guidelines recommend avoiding milk and most other dairy. That surprise immediately turns into a concern that without milk, they may not be getting enough calcium.

This is completely understandable since milk and dairy advertisements leave us with the impression that dairy is the only calcium-rich food out there.

But this isn’t true—there are plenty of other, healthy foods that ARE rich in calcium and will help you to burn fat, too.

How Much Calcium Does Milk Really Have, Anyways?

Here are the top 3 dairy products people think of when we say “calcium-rich foods.”

Milk:  1 cup = 350mg
Greek yogurt (plain):  1 cup = 250mg
Cottage cheese:  ½ cup = 69mg

Seems impressive, right?

Maybe not as impressive when you consider that the pasteurization process can make the calcium in milk very difficult, if not impossible, for your body to absorb.¹ Absorption of any nutrient is really the key here.

If your body can’t use it, there is no nutritive value.

Also, Did You Know that Milk Contains Sugar?

One of the main reasons that we suggest you avoid milk and yogurt (even Greek yogurt) is because they contain lactose– a milk sugar.

For many people, the lactose in a glass of milk is enough to stall weight loss.

However, cheeses (particularly harder ones) contain less lactose and more protein in a combination that works better for weight loss.

And they have plenty of calcium, too– which by itself is an awesome fat-burner.^2,3 So how do you get enough?

17 Calcium-Rich Foods That Will Help You Lose Weight

There are many foods and snacks that you can eat that contain as much, or more, readily available calcium than common dairy items.

You’ll find abundant amounts of these foods both in our meal plans and in our Weight Loss Guidelines. Here are just a few examples…

Food	Serving	Calcium
1 Plain Omelet + 1 Egg Patty	4.75oz	200mg
Sunflower Seeds	1.5oz	75mg
Almonds	1.5oz	120mg
Collard Greens	1 cup boiled	266mg
Spinach	1 cup boiled	245mg
Kelp	1 cup raw	136mg
Broccoli	1 cup	62mg
Lima Beans	4oz	60mg
Kale	1 cup raw	90mg
Sardines	3oz	325mg
Salmon	3oz canned	181mg
Swiss Cheese	1oz	270mg
Mozzarella Cheese Stick	1oz	200mg
Colby Jack Cheese Stick	1oz	200mg
Parmesan	1TBS	70mg
Turnip Greens	1 cup boiled	200mg
Arugula	1 cup	125mg
Okra	1 cup cooked	172mg

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The Science:

1. www.ncbi.nlm.nih.gov/pubmed/21094734
2. www.ajcn.nutrition.org/content/85/1/54.abstract
3. www.ajcn.nutrition.org/content/88/4/873.short

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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!

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