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Food Rich in Protein & Calcium

author image Joshua Duvauchelle
Joshua Duvauchelle is a certified personal trainer and health journalist, relationships expert and gardening specialist. His articles and advice have appeared in dozens of magazines, including exercise workouts in Shape, relationship guides for Alive and lifestyle tips for Lifehacker. In his spare time, he enjoys yoga and urban patio gardening.
Food Rich in Protein & Calcium
A large bowl of fresh almonds. Photo Credit: margouillatphotos/iStock/Getty Images

Protein works alongside calcium minerals to ensure strong muscles, tissues and bones, reports the Linus Pauling Institute at Oregon State University. Some foods contain natural amounts of both these nutrients. When you head to the grocery store, add a couple of these foods to your shopping list for a healthy boost.

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Milk contains protein, calcium and many other nutrients, according to the Harvard School of Public Health. You can enjoy it as a chilled or hot beverage, or in other drinks and foods, like a milkshake. The United States Department of Agriculture's national nutrient database notes that approximately 4 oz. of milk provides 125mg of calcium and more than 3g of protein.

White Beans

Beans don't just have lots of healthy fiber. The University of Michigan Health System calls white beans a "rich" source of calcium, reporting that 1 cup of the beans gives you 170mg of calcium. It's also a lean source of protein, with a cup netting you more than 45g of protein, according to the United States Department of Agriculture.


The University of Maryland Medical Center highlights almonds as a good source of calcium. If you eat a cup of whole almonds, you'll get a whopping 30.34g of protein and 378mg of calcium, according to the United States Department of Agriculture. You can enjoy almonds on their own, in baked goods, or sprinkled on other foods like a salad.


Tofu comes recommended as a top source of non-dairy calcium by the Harvard School of Public Health. Because they're made from soybeans, tofu blocks also have lots of protein. A cup of tofu offers up 506mg of calcium and 20.64g of protein, notes the United States Department of Agriculture. Tofu can be eaten plain or as a meat substitute in an entree like lasagna or stew.

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