Dairy Products: Milk, yogurt, and cheese are among the highest sources of calcium. For example, one cup of milk can provide about 300 mg of calcium, which is about 30% of the daily recommended intake for most adults.
Leafy Green Vegetables: Certain greens like collard greens, spinach, and kale are good plant-based sources of calcium. For instance, one cup of cooked collard greens offers about 266 mg of calcium.
Fortified Plant Milks and Juices: Non-dairy milks such as almond, soy, or oat milk are often fortified with calcium. One cup of fortified plant milk can provide a similar amount of calcium as dairy milk (around 300 mg).
Sardines and Canned Salmon: These fish are eaten with their bones, which is where most of the calcium is stored. A 3.75-ounce can of sardines delivers about 351 mg of calcium, while a similar serving of canned salmon offers about 232 mg.
Tofu: The calcium content in tofu can vary depending on the brand and the type of coagulant used in its processing. However, generally, half a cup of tofu can provide about 253 mg of calcium if prepared with calcium sulfate.
Almonds: Among nuts, almonds are one of the highest in calcium — about 76 mg of calcium in a 1-ounce serving (about 23 nuts).
Figs: Dried figs are particularly high in calcium. About half a cup of dried figs offers 120 mg of calcium.
Seeds: Some seeds, like poppy, sesame, celery, and chia seeds, contain significant amounts of calcium. For example, one tablespoon of poppy seeds contains nearly 126 mg of calcium.