Dairy products like milk, cheese, and yogurt are excellent sources of calcium. For example, one cup of milk can provide about 300 mg of calcium.
Certain leafy greens are high in calcium, including collard greens, spinach, and kale. One cup of cooked collard greens contains about 266 mg of calcium.
Almonds are not only rich in healthy fats and protein but also have high calcium content. One ounce (about 23 almonds) provides 76 mg of calcium.
These tiny seeds are packed with calcium. One tablespoon of sesame seeds contains about 88 mg of calcium.
Tofu made with calcium sulfate can provide a significant amount of calcium. Half a cup of tofu can contain more than 400 mg of calcium, depending on the brand and type.
Dried figs are a good source of calcium, fiber, and antioxidants. Half a cup of dried figs provides about 120 mg of calcium.
These beans are not only high in fiber and protein but also in calcium. One cup of cooked white beans contains about 161 mg of calcium.
Chia seeds are not only rich in omega-3 fatty acids but also in calcium. Two tablespoons of chia seeds contain 177 mg of calcium.