Almost all the calcium in your body is stored in your bones and teeth. It is the most abundant mineral in the human body. Dietary calcium comes from both animal and vegetable sources. The recommended daily allowance is of 1,000 mg of calcium for adults. The amount of calcium your body requires may vary depending on your health needs.
Yogurt
Yogurt made from milk is rich in calcium, according to information provided by Harvard University Health Services. It names low-fat yogurt as highest in calcium, at 400 mg per 8-oz. serving. The same serving of yogurt made from whole milk provides 274 mg of calcium. Flavored yogurt may have more or less calcium, depending on the brand.
Cheese
Cheese also contains calcium. However, some cheeses, such as Italian varieties, feature higher amounts of calcium than others. Part-skim ricotta has 337 mg of calcium per half-cup; part-skim mozzarella, 183 mg of calcium per ounce; and Parmesan cheese, 138 mg of calcium per 1/8 cup.
Sardines
A 3-oz. can of sardines, packed in oil with the bones left in, offers a seafood source high in calcium, according to information provided by the Office of Dietary Supplements. This portion of sardines contains 324 mg of calcium per serving, which adds up to 32 percent of the recommended daily value.
Tofu With Calcium Sulfate
Firm tofu made with calcium sulfate is a vegan food that is high in calcium. The calcium sulfate helps form soy curds, which are pressed together to make tofu. The Office of Dietary Supplements lists a half-cup of tofu with calcium sulfate as containing 204 mg of calcium, making up 20 percent of your daily value.
Meals
In real life you usually do not eat just a chunk of tofu or can of sardines for dinner. Instead you cook meals from recipes or order pre-cooked meals at a restaurant. For a meal high in calcium, eat lasagna or macaroni-and-cheese. The family-sized recipes for these homemade Italian dishes, commonly served for lunch or dinner, contain several cups of dairy products including cheddar and Parmesan cheese. The University of Washington lists both lasagna and macaroni-and-cheese as containing 250 milligrams of calcium per one-cup serving. Cooking with calcium fortified pasta provides even more of this essential mineral.
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