Milk is a top calcium source, one cup of cow’s milk provides 276–352 mg of calcium. Milk is also rich in protein, vitamin A, and vitamin D.
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Soy milk is a lactose-free alternative rich in calcium, vitamin D, and protein, with fortified varieties containing around 340 mg of calcium per cup.
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Chia seeds, poppy seeds, and celery seeds are calcium-rich and promote bone health.
Dairy products like yogurt are calcium-rich. Low-fat yogurt, high in fiber, provides around 245 mg of calcium per cup.
Cheese is a calcium-rich source, Dairy products offer faster calcium absorption than plant sources.
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Almonds are packed with calcium, healthy fats, vitamin E, antioxidants, and proteins, promoting bone strength, heart health, and memory. Just one cup provides 385 mg of calcium.
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Lentils are not only rich in fiber and protein but also contain calcium. Varieties like soybeans, green beans, red millet, and peas are great sources to meet your calcium needs.
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Tofu provides 861 mg of calcium per half-cup when fortified. It's also a high-protein food.
Raw and dried figs are rich in fiber, antioxidants, protein, and calcium, with dried figs offering 242 mg per cup.
Rhubarb is packed with calcium, fiber, vitamin K, and various vitamins and minerals that support bone health.
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