Consumers working to improve their diets and intake of nutrients are also looking for ways to increase their intake of calcium. Dairy products, always an excellent source of calcium, are one way to meet daily requirements. For those who cannot tolerate dairy products, other foods contain high amounts of calcium and can be safely consumed with no risk of allergies or other symptoms of intolerance. These include nuts, seafood and green, leafy vegetables.
Dairy Products
If you're looking for foods and beverages high in calcium, dairy products are the most significant source, according to the Office of Dietary Supplements (ODS). The ODS lists cheese, milk and yogurt as the "major food contributors" of calcium to U.S. residents. Eight ounces of plain, low-fat yogurt contains 415 mg of calcium, 1 1/2 oz. of cheddar cheese contains 306 mg, and 8 oz. of nonfat milk contains 302 mg. Eight ounces of reduced or 2-percent milk contains 297 mg, lactose-reduced milk contains between 285 to 302 mg, and buttermilk contains 285 mg. Low-fat yogurt with fruit contains between 245 to 384 mg and 1 1/2 oz. of part skim mozzarella contains 275 mg, according to CalciumInfo.com.
Dark Green, Leafy Vegetables
Vegetables such as collard greens, kale, broccoli, mustard greens, bok choy or Chinese cabbage and turnip greens are also an excellent source of natural calcium. One half cup of boiled turnip greens contains 99 mg, 1 cup of cooked kale contains 94 mg, while 1 cup of raw kale contains 90 mg. Raw Chinese cabbage contains 74 mg, 1/2 cup of raw broccoli contains 21 mg of calcium, and 1/2 cup of cooked spinach contains 120 mg of calcium, according to the Office of Dietary Supplements.
Nuts
A 1 oz. serving of Brazil nuts nets 50 mg for those looking for additional sources of calcium, according to Apria Healthcare. Almonds are another tasty source of calcium. One serving is 20 to 25 almonds and provides as much calcium as 1/4 cup of milk, or approximately 75 mg, according to Nuts for Almonds.
Salmon and Sardines
Salmon with the bones intact is one good source of calcium. One serving, or 1 3/4 cups, contains approximately 300 mg of calcium, while one serving of sardines with the bones intact, or 5 oz., also contains approximately 300 mg, according to CalciumInfo.com.
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