When we think of milk, we usually think of calcium. It’s one of the main reasons we drink milk in the first place, right? The importance of drinking milk, especially as small children, has always been emphasized in America – milk is naturally high in calcium, and we need calcium to strengthen our bones and help our bodies grow.
For many, milk can be a crucial part of the diet to make sure the body is nourished properly. But with so many different types of milk and milk alternatives to choose from today, whether dairy or plant-based, how do they all stack up in terms of calcium? If you have a calcium deficiency or just want to add more of this mineral to your diet, the good news is that there are several different options that offer a substantial amount of calcium.
For the highest amount of calcium, naturally speaking, you’ll want to stick with dairy: sheep milk is the best choice by far. But thanks to fortification, almost all types of plant-based milks can soar above most dairy products when it comes to calcium.

Calcium content in different types of milk
Cow’s milk is undeniably a great source of calcium, with a typical range of 290 to 325 milligrams in every one-cup serving; this amounts to around 20 to 30% of the daily recommended value. But goat’s milk actually contains even more calcium than cow’s milk, buffalo milk contains more calcium than goat’s milk, and one animal trumps them all: sheep.
Where cow’s milk averages around 300 milligrams of calcium per glass, sheep milk has over 470 milligrams per serving and accounts for up to 47% of the DV. Although it’s not as widely available in the US, sheep milk does make up a significant portion of the overall dairy market and can be found in certain areas. So if you’re looking for a dairy milk with the most natural calcium, seek out sheep milk.
Aside from dairy, there are actually plenty of high-calcium plant-based milks to choose from. Overall, around 72% of plant-based milks are fortified with calcium and Vitamin D – and when milks are fortified with a vitamin or mineral, typically the ingredient is added to either match or surpass the amount found in cow’s milk. So chances are when you reach for a non-dairy milk off the shelf, it’ll be just as high, if not higher, in calcium than the dairy choices.
Almond milk, soy milk, coconut milk, oat milk, barley milk, pea milk, rice milk, sesame milk, macadamia milk, and hemp milk are all plant-based milk alternatives that can offer a higher amount of calcium per serving than most dairy milk. This is dependent on the manufacturer and how much the milk is fortified, but certain brands add enough calcium to reach up to 450 milligrams and above per serving.
Not all milks are created equal, but in the case of calcium, many actually contain fairly equal amounts. While most brands of plant-based milk will be comparable with cow’s milk, here’s a look at the specific brands that stand out for each in terms of calcium content and how they stack up to dairy milks. For reference, the daily recommended value is around 1,000 milligrams for adults.
Type of Milk | Brands High in Calcium | Fortified? | % DV Calcium |
Sheep Milk | No | 474 mg | |
Oat Milk | Silk | Yes | 460 mg |
Coconut Milk | Silk | Yes | 460 mg |
Barley Milk | Take Two | Yes | 460 mg |
Almond Milk | SilkAlmond BreezeGood & GatherSimple TruthTrader Joe’s | Yes | 450 mg |
Cashew Milk | Silk | Yes | 450 mg |
Pea Milk | Ripple | Yes | 440 mg |
Buffalo Milk | No | 412 mg | |
Soy Milk | Soy Dream | Yes | 390 mg |
Rice Milk | Rice Dream | Yes | 390 mg |
Hemp Milk | Tempt | Yes | 390 mg |
Macadamia Milk | Milkadamia | Yes | 390 mg |
Sesame Milk | Hope & Sesame | Yes | 390 mg |
Goat’s Milk | No | 327 mg | |
Skim Milk (Cow) | No | 325 mg | |
2% Milk (Cow) | No | 310 mg | |
1% Milk (Cow) | No | 310 mg | |
Whole Milk (Cow) | No | 305 mg |
A note on calcium absorption
While many plant-based milks may have a higher amount of calcium than dairy milk, there’s one important call-out to make: there are slightly different forms of calcium, and not all plant-based products will necessarily offer the mineral in the best way for your body to absorb it.
Dairy milk – and dairy products in general, like yogurt and cheese – are naturally rich in calcium, and the type of calcium found in dairy is typically easy for the body to absorb. While it’s a debated topic, there’s some evidence to suggest that plant-based calcium (and other forms of fortified calcium) aren’t absorbed as well by the body; thus you may not reap the benefits of the mineral as much as you would from a dairy product.
Certain plant-based milks, like soy milk for example, also contain compounds that can actually work against your body’s ability to absorb calcium. Overall, plant-based calcium is healthy and beneficial – but this is something to keep in mind if you’re looking to soak in as much calcium as possible.
Cow’s milk is certainly a great source of calcium, but surprisingly it offers the least calcium of all of the major animal milks. Goat’s milk, buffalo milk, and sheep milk all contain more calcium per serving than cow’s milk – with sheep milk being naturally highest in calcium overall.
While all dairy milks are naturally high in calcium, if you’re looking for a milk product with the highest level of calcium per serving, then a fortified plant-based milk will be the best choice. Certain brands of oat milk, coconut milk, and barley milk can offer up to 460 mg of calcium per cup.
All four main types of cow’s milk – whole milk, 2% milk, 1% milk, and skim milk – provide comparable amounts of calcium. However, skim milk tends to be slightly higher in calcium at 325 mg per serving, due to its lack of fat and overall higher concentration of minerals.
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