Júlia Farré, dietitian-nutritionist: “Sardines with bones provide twice as much calcium as milk.”

Canned sardines, eaten with bones, are positioned as one of the foods richest in calcium , even above milk, as explained by dietitian-nutritionist Júlia Farré , in a TikTok video. This type of oily fish, in addition to being affordable and accessible, can make a difference in bone health if regularly incorporated into the diet. Farré explained that this product provides more than twice as much calcium as milk, as long as it is consumed with the bones.

The specialist emphasizes the importance of calcium not only for the development and maintenance of bones and teeth , but also for essential functions such as muscle contraction , including the heartbeat, and the transmission of nerve impulses . "It helps neurons communicate with each other," notes Farré, who warns that the intake of this mineral is only truly high if the bones are included in your diet. "You have to eat sardines with bones, and they provide twice as much calcium as milk," she says.

A mineral content that exceeds that of milk

According to the University of Navarra Clinic , 100 grams of canned sardines with bones can contain up to 400 milligrams of calcium , compared to the 130 milligrams provided by the same amount of milk. Even in more common servings, 85 grams of sardines versus 200 milliliters of milk, the sardines would win hands down.

This fact debunks a widely held belief that dairy products are the primary dietary source of calcium. While they remain a valid option, canned sardines represent a highly effective and often underutilized alternative , especially for people with lactose intolerance or those following a low-dairy diet.

For those who don't eat sardines or animal products, there are plant-based options with a good concentration of calcium. These include arugula, chia seeds, nuts like almonds , and legumes like chickpeas and beans. However, the nutritionist insists that canned fish with bones is especially recommended due to its bioavailability and easy incorporation into everyday meals.