Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For example, one cup of milk contains about 300 mg of calcium.
Certain leafy greens are high in calcium. Examples include collard greens, kale, spinach, and bok choy. For instance, one cup of cooked collard greens provides approximately 266 mg of calcium.
Many plant-based milk alternatives like fortified soy milk, almond milk, and oat milk are rich sources of calcium. Make sure to choose varieties that are fortified with calcium.
Canned sardines (with bones) are a great source of calcium. A 3.5-ounce (100-gram) serving can provide about 382 mg of calcium.
Tofu is made from soybeans and can be a good source of calcium, especially if it's made with calcium sulfate. The exact calcium content can vary depending on the brand and preparation method.
Chia seeds are tiny seeds that pack a nutritional punch. They are not only rich in calcium but also a good source of fiber, omega-3 fatty acids, and other nutrients. Two tablespoons of chia seeds contain about 180 mg of calcium.
Almonds are a good source of calcium. A 1-ounce (28-gram) serving provides around 76 mg of calcium. They are also rich in healthy fats, fiber, and protein.
Some breakfast cereals and orange juice are fortified with calcium. Check the labels to find products with added calcium.