Foods High In Calcium

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options. It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.



Below are the top 10 foods high in calcium based on calcium content:

Sardines (canned with bones included) — 1 cup: 569 milligrams (57 percent DV)
Yogurt or Kefir — 1 cup: 488 milligrams (49 percent DV)
Raw Milk plus (whey protein, made from milk) — 1 cup: 300 milligrams (30 percent DV)
Cheese — 1 ounce: 202 milligrams (20 percent DV)
Kale (raw) — 1 cup: 90.5 milligrams (9 percent DV)
Okra (raw) — 1 cup: 81 milligrams (8 percent DV)
Bok Choy — 1 cup: 74 milligrams (7 percent DV)
Almonds — 1 ounce: 73.9 milligrams (7 percent DV)
Broccoli (raw) — 1 cup: 42.8 milligrams (4 percent DV)
Watercress — 1 cup: 41 milligrams (4 percent DV)
Why You Need Calcium In Your Body Daily