Milk has abouth 300 mg of calcium per cup, a little less than a third of the amount you need daily. But you can get calcium from other sources.
If you just don’t do dairy. To get 1,000mg of calcium daily without dairy, you’d have to eat a cup of frozen, cooked spinach (292mg0; a cup of froze, cooked collard greens (356mg); 3 ounces of canned salmon with the soft little bones (181mg); and a cup of white beans (192mg) every day.
If you’re lactose-intolerant. Lactoste-free milk is treated with lactase, the enzyme that breaks down lactose (milk sigar), so it won’t cause gas and diarrhea. Or try yogurt. With less lactose, it is usually well-tolerated.
If Calcium pills seem easier. Add up the calcium in your diet and use supplements only to reach your recommended daily intake. More calcium isn’t better and may raise heart-disease risk without providing extra bone benefits.