Calcium-rich foods include milk products (milk, cheese and yogourt), calcium fortified beverages and tofu, canned salmon or sardines with bones, cooked beans, almonds, bok choy, kale and broccoli. Milk and dairy products are the foods from which calcium is most readily absorbed in the body.
| Milk | 1 cup | 300 mg |
| Plain yogourt | 3/4 cup | 355 mg |
| Fruit yogourt | 3/4 cup | 267 mg |
| Tofu with calcium sulphate | 3/4 cup | 400 mg |
| Cheddar cheese | 1-1/2 oz | 360 mg |
| Vanilla ice cream | 1 cup | 195 mg |
| Cottage cheese | 1 cup | 165 mg |
| Fortified soy milk | 1 cup | 300 mg |
| Fortified orange juice | 1 cup | 300 mg |
| Salmon canned with edible bones | 1/2 cup | 200 mg |
| Sesame seeds | 1/4 cup | 356 mg |
| Almonds | 1/4 cup | 80 mg |
| Soybeans, cooked | 1 cup | 185 mg |
| Blackstrap molasses | 1 tbsp | 185 mg |
| Dried figs | 1/2 cup | 124 mg |
| Kale, raw | 1 cup | 96 mg |
| Broccoli, cooked | 1 cup | 66 mg |
| Orange | 1 med | 65 mg |
| Bread, white or whole wheat | 1 slice | 25 mg |
| Bran muffin | 1 medum | 14 mg |
