High-Calcium Foods Sources

Cow’s milk is the most well-known source of calcium, but the nutrient can be found in other foods, too, such as:

1. Cooked kale (179 mg per cup)
2. Cooked collard greens (266 mg per cup)
3. Dried figs (65 mg per 2 figs)
4. Cooked broccoli (60 mg per cup)
5. Oranges (55 mg per orange)
6. Canned sardines with bones (325 mg per 3 ounces)
7. Canned salmon with bones (180 mg per 3 ounces)
8. Ricotta (335 mg per 4 ounces)
9. Low-fat plain yogurt (310 mg per 6 ounces)
10. Milk (300 mg per 8 ounces)
11. Greek yogurt (200 mg per 6 ounces)
12. Cottage cheese (105 mg per 4 ounces)