{"id":1348,"date":"2024-03-04T11:15:46","date_gmt":"2024-03-04T17:15:46","guid":{"rendered":"http:\/\/personaltrainerfoodblog.com\/?p=1348"},"modified":"2026-02-03T00:10:17","modified_gmt":"2026-02-03T06:10:17","slug":"dairy-free-calcium","status":"publish","type":"post","link":"https:\/\/www.personaltrainerfood.com\/blog\/dairy-free-calcium\/","title":{"rendered":"17 Calcium-Rich Foods Better At Burning Fat Than Milk!"},"content":{"rendered":"

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

This is completely understandable since milk and dairy advertisements leave us with the impression that dairy is the only calcium-rich food out there.<\/p>\n

But this isn’t true\u2014<\/strong>there are plenty of other, healthy foods that ARE rich in calcium and will help you to burn fat, too.<\/p>\n

\"Personal<\/p>\n

How Much Calcium Does Milk Really Have, Anyways?<\/h2>\n

Here are the top 3 dairy products people think of when we say “calcium-rich foods.”<\/p>\n

Milk: \u00a01 cup = 350mg
\nGreek yogurt (plain): \u00a01 cup = 250mg
\nCottage cheese: \u00a0\u00bd cup = 69mg<\/p>\n

Seems impressive, right?<\/em><\/p>\n

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<\/sup> Absorption of any nutrient is really the key here.<\/p>\n

If your body can’t use it, there is no nutritive value.<\/p>\n

Also, Did You Know that Milk Contains Sugar?<\/h2>\n

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

For many people, the lactose in a glass of milk is enough to stall weight loss.<\/p>\n

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

And they have plenty of calcium, too– which by itself is an awesome fat-burner.2,3<\/sup> So how do you get enough?<\/p>\n

17 Calcium-Rich Foods That Will Help You Lose Weight<\/h2>\n

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

You’ll find abundant amounts of these foods both in our meal plans and in our Weight Loss Guidelines<\/a>. Here are just a few examples…<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food<\/b><\/td>\nServing<\/b><\/td>\nCalcium<\/b><\/td>\n<\/tr>\n
1 Plain Omelet + 1 Egg Patty<\/b><\/td>\n4.75oz<\/td>\n200mg<\/td>\n<\/tr>\n
Sunflower Seeds<\/b><\/td>\n1.5oz<\/td>\n75mg<\/td>\n<\/tr>\n
Almonds<\/b><\/td>\n1.5oz<\/td>\n120mg<\/td>\n<\/tr>\n
Collard Greens<\/b><\/td>\n1 cup boiled<\/td>\n266mg<\/td>\n<\/tr>\n
Spinach<\/b><\/td>\n1 cup boiled<\/td>\n245mg<\/td>\n<\/tr>\n
Kelp<\/b><\/td>\n1 cup raw<\/td>\n136mg<\/td>\n<\/tr>\n
Broccoli<\/b><\/td>\n1 cup<\/td>\n62mg<\/td>\n<\/tr>\n
Lima Beans<\/b><\/td>\n4oz<\/td>\n60mg<\/td>\n<\/tr>\n
Kale<\/b><\/td>\n1 cup raw<\/td>\n90mg<\/td>\n<\/tr>\n
Sardines<\/b><\/td>\n3oz<\/td>\n325mg<\/td>\n<\/tr>\n
Salmon<\/b><\/td>\n3oz canned<\/td>\n181mg<\/td>\n<\/tr>\n
Swiss Cheese<\/b><\/td>\n1oz<\/td>\n270mg<\/td>\n<\/tr>\n
Mozzarella Cheese Stick <\/b><\/td>\n1oz<\/td>\n200mg<\/td>\n<\/tr>\n
Colby Jack Cheese Stick<\/b><\/td>\n1oz<\/td>\n200mg<\/td>\n<\/tr>\n
Parmesan<\/b><\/td>\n1TBS<\/td>\n70mg<\/td>\n<\/tr>\n
Turnip Greens<\/b><\/td>\n1 cup boiled<\/td>\n200mg<\/td>\n<\/tr>\n
Arugula<\/b><\/td>\n1 cup<\/td>\n125mg<\/td>\n<\/tr>\n
Okra<\/b><\/td>\n1 cup cooked<\/td>\n172mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Save now on low-carb meal deliveries<\/h2>\n

Right now, you can save 30% on any of our weight loss meal plans. Personal Trainer Food delivers everything you need to lose weight– including a Weight loss Coach who will help you get your very best results.<\/p>\n

Enter SAVE30 in the promo code box when you check out. You’ll also enjoy fast, complimentary shipping right to your door.<\/p>\n

Get started now<\/a> \u2014 and get the RIGHT foods you need to lose those stubborn pounds.<\/p>\n

\"Click<\/a><\/p>\n

The Science:<\/h3>\n
    \n
  1. www.ncbi.nlm.nih.gov\/pubmed\/21094734<\/li>\n
  2. www.ajcn.nutrition.org\/content\/85\/1\/54.abstract<\/li>\n
  3. www.ajcn.nutrition.org\/content\/88\/4\/873.short<\/li>\n<\/ol>\n

    More Popular Resources for You<\/h3>\n

    Everything you need to know to lose weight quickly is here.<\/a>
    \n    Get the straight facts about weight loss here.<\/a>
    \n    Browse all our fitness articles.<\/a>
    \n    All our low-carb recipes can be found here.<\/a><\/p>\n

    \n

    \"\"
    \nAbout the Writer:<\/strong> 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 Jan@PersonalTrainerFood.com if you have any questions!<\/em><\/p>\n

    Offer applicable for 30% off any of our meal plans. Use code SAVE30 at checkout to receive offer. May not be combined with other offers.<\/span><\/em><\/p>\n

    Weight loss results not guaranteed and are based on various factors. Copyright \u00a9 2021 Personal Trainer Food, All rights reserved.<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    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 […]<\/p>\n","protected":false},"author":1,"featured_media":11051,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[6,4],"tags":[286,635],"class_list":{"0":"post-1348","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-truth-in-weight-loss","8":"category-healthy-living","9":"tag-healthy-food","10":"tag-weight-loss-news","11":"entry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2014\/05\/iStock-639705554.jpg?fit=1312%2C799&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7cwqv-lK","_links":{"self":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1348","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/comments?post=1348"}],"version-history":[{"count":38,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1348\/revisions"}],"predecessor-version":[{"id":20433,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1348\/revisions\/20433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media\/11051"}],"wp:attachment":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media?parent=1348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/categories?post=1348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/tags?post=1348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}