Dairy Products: The Best Sources of Calcium

Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. One cup of low-fat milk contains around 300 milligrams of calcium, while a single slice of cheese provides approximately 200 milligrams of calcium. Greek yogurt is also an excellent choice, with one serving providing up to 20% of the daily recommended intake of calcium.

In addition to being rich in calcium, dairy products also contain other essential nutrients such as vitamin D, potassium, and phosphorus. Vitamin D is important for the absorption of calcium in the body, while potassium and phosphorus help to maintain strong bones and teeth.

However, some people may be lactose intolerant and unable to consume dairy products. In such cases, there are alternative sources of calcium such as leafy green vegetables, fortified cereals, and soy products. It is important to consult a healthcare professional or a registered dietitian to ensure that you are meeting your daily calcium requirements through a balanced diet.

Non-Dairy Foods Rich in Calcium

If you are lactose intolerant or following a plant-based diet, there are still plenty of non-dairy foods high in calcium. Some of the best non-dairy sources of calcium include tofu, soybeans, canned fish like salmon or sardines, and fortified plant-based milks like almond, soy, or oat milk. One cup of fortified soy milk contains around 300 milligrams of calcium, while a half-cup of tofu provides around 250 milligrams of calcium.

Other non-dairy foods that are rich in calcium include leafy greens such as kale, collard greens, and spinach. One cup of cooked kale contains around 180 milligrams of calcium, while one cup of cooked collard greens contains around 350 milligrams of calcium. Additionally, some nuts and seeds like almonds, chia seeds, and sesame seeds are also good sources of calcium. One ounce of almonds contains around 75 milligrams of calcium, while one tablespoon of chia seeds contains around 80 milligrams of calcium.