Top 10 Calcium-Rich Foods

1. Seeds

Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats.

2. Cheese

Parmesan cheese packs 19% of the DV for calcium, while other types like Brie deliver around 4%.

3. Yogurt

Yogurt is one of the best sources of calcium, providing up to 34% of the DV in 1 cup (245 grams). It’s also a good source of protein and other nutrients.

Sardines and canned salmon are exceptionally nutritious choices. A can of sardines gives you 27% of the DV for calcium, while 3 ounces (85 grams) of canned salmon packs 19%.

4. Sardines and canned salmon

5. Beans and lentils

Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 19% of the DV for calcium, while other varieties provide around 3–12% for the same serving size.

6. Almonds

Almonds are high in nutrients like healthy fats, protein, and magnesium. One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium.

7. Leafy greens

Some leafy greens are rich in calcium, including collard greens, which contain 21% of the DV in each cooked cup (190 grams).

8. Milk

Milk is a great source of calcium, which is well absorbed by the body. One cup (237 mL) of milk provides 24–25% of the DV for this mineral.

9. Figs

Dried figs contain more calcium than other dried fruits. A 1.4-ounce (40-gram) serving has 5% of your daily needs for this mineral.

10. Rhubarb

Rhubarb is high in fiber, vitamin K, and other nutrients. It also contains calcium, although only a small amount is absorbed by the body.

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