Milk is renowned for being one of the best sources of calcium. It's easily absorbable and digestible. One cup (237 ml) of cow's milk contains between 276 352 mg of calcium, depending on whether it s whole or non-fat milk.
Soy milk is an excellent alternative for those who are lactose intolerant. Fortified soymilk is a great source of calcium, vitamin D, and proteins. A cup of fortified soymilk typically contains around 340 mg of calcium.
Seeds like chia, poppy, and celery seeds are tiny nutritional powerhouses rich in calcium. Chia seeds, for example, contain boron, which promotes bone growth by helping the body metabolize calcium, phosphorus, and magnesium.
Yogurt, especially low-fat yogurt, is a rich source of calcium. A cup of low-fat yogurt contains about 245 mg of calcium. Greek yogurt, while high in protein, contains less calcium than regular yogurt.
Cheese is another excellent source of calcium and protein. Parmesan cheese tops the list with 331 mg of calcium per serving. Dairy products are generally absorbed faster by the body compared to plant sources.
Almonds are packed with calcium, fatty acids, vitamin E, antioxidants, and proteins. One cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily intake.
Certain beans and lentils, such as soybeans, green beans, red millets, and peas, are high in calcium. These legumes are also rich in fiber, proteins, and other nutrients.
Canned fish like salmon and sardines are great sources of calcium, especially from their edible bones. These bones are soft and can be mashed and incorporated into various dishes.
Tofu is a smart choice for vegans looking to meet their calcium needs. Firm tofu with added calcium contains 861 mg of calcium per half-cup. Tofu is also an excellent source of protein and can be added to scrambles, stir-fries, salads, and more.
Leafy greens like collard greens, spinach, and kale are high in calcium. However, spinach contains oxalates, which bind to calcium and impair its absorption.