A classic source of calcium, one cup of milk can provide about 300 mg of calcium. Choose low-fat or non-fat options for a healthier choice.
Leafy, dark greens are a great way to get your calcium fix. About 180 mg of calcium can be found in one cup of cooked kale.
Broccoli is not only rich in vitamins but also contains calcium. One cup of cooked broccoli provides about 60 mg of calcium.
Fish like salmon and sardines (with bones) are rich in calcium. A 3-ounce serving of canned salmon with bones can contribute around 180 mg of calcium.
For vegans, tofu that has been treated with calcium sulfate can be a useful source of calcium. A cup of uncooked firm tofu contains about 350 milligrams of calcium.
Almonds contain not only calcium but also other nutrients. One ounce (about 22 almonds) provides around 76 mg of calcium.
Chia seeds are a versatile addition to your diet and offer around 179 mg of calcium per ounce.
Beans contain a lot of calcium. White beans when cooked provide about 160 mg of calcium per cup.