Your body needs calcium to build bones and teeth and maintain bone mass. Calcium is especially important for growing kids and women over 30 with a risk for osteoporosis. Milk products are the primary source of calcium in most diets, but there are plenty of other foods that are rich in calcium also.
Yogurt
According to the United States Department of Agriculture (USDA), plain fat-free yogurt is one of the foods highest in calcium, with 452 milligrams per serving. Fruit-flavored yogurt and frozen yogurt are also good ways to get calcium. They are also popular choices for most kids.
Cheese
Romano cheese has the highest amount of calcium per serving, according to the USDA, with 452 milligrams per serving. Swiss, ricotta and American cheese are also high in calcium, but all cheeses supply the body with a good portion of calcium.
Vegetables
According to the International Osteoporosis Foundation (IOF), several vegetables are rich in calcium as well as other nutrients. Kale is highest with 143 milligrams of calcium per serving, but okra, Chinese cabbage, spinach, green beans, broccoli and watercress are also good sources of the nutrient.
Beans
The IOF reports that some beans are also high in calcium. Kidney beans are highest, with 75 milligrams per serving, but you can also find calcium in baked beans and chickpeas.
Seeds and Nuts
Tahini paste, a spread made from ground sesame seeds, provides 129 milligrams of calcium per serving, and sesame seeds are also high in calcium, according to the IOF. Other nuts that contain calcium are almonds, walnuts and Brazil nuts.
Fish
Surprisingly, two kinds of fish, sardines and whitebait, are higher in calcium than yogurt, according to the IOF. Salmon is another good calcium source, as is fish paste.
Fruits
A serving of figs provides the body with a whopping 506 milligrams of calcium, according to the IOF. Apricots and oranges are also good sources.
Desserts
Some desserts, although high in sugar and fat, contain a good amount of calcium as well. According to the National Institutes of Health (NIH), instant chocolate pudding made with 2 percent milk contains 153 milligrams of calcium per serving. Ice cream, cheesecake and frozen yogurt are also good sources of calcium.
Fortified Foods
According to the NIH, foods that are fortified with calcium are a good way to boost your calcium intake. Examples of fortified foods include orange juice, soymilk, some cereals, and tofu.
Other Considerations
According to the NIH, about half of American kids and 70 percent of American teens don't get the recommended amount of calcium from their diet. 55 percent of adult men and 78 percent of adult women fall short. Therefore, it's important to add a calcium supplement or daily vitamin containing calcium to your daily regimen. Recommended daily intake values vary for children, but adults over the age of 20 need at least 1,000 milligrams per day.
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