Calcium is an essential mineral that is required for healthy bones and teeth, proper nerve and muscle function, and for maintaining a healthy heart. While most people are aware that milk and other dairy products are good sources of calcium, there are also many other foods that are high in this vital mineral. In this article, we will provide a comprehensive high calcium foods chart that will help you identify the best sources of calcium and incorporate them into your daily diet.

Dairy Products

1. Dairy products such as milk, cheese, and yogurt are the most popular and well-known sources of calcium. One cup of milk (8 ounces) contains approximately 300mg of calcium, which is equivalent to 30% of the daily recommended intake.

Leafy Greens

1. Dark, leafy greens such as kale, collard greens, and spinach are excellent sources of calcium. One cup of cooked spinach contains around 250mg of calcium, which is approximately 25% of the daily recommended intake.

Fish

1. Fish is also a good source of calcium. Sardines, salmon, and tuna contain high amounts of calcium, with 3 ounces of canned sardines providing around 325mg of calcium.

Nuts and Seeds

1. Nuts and seeds such as almonds, sesame seeds, and chia seeds are also rich in calcium. One ounce of almonds provides around 80mg of calcium, while one tablespoon of sesame seeds contains around 90mg of calcium.

Tofu

1. Tofu is another excellent source of calcium. One-half cup of tofu contains approximately 250 mg of calcium, which is approximately 25% of the daily recommended intake.

By including these foods in your diet, you can easily meet your daily calcium needs. However, it is important to note that the absorption of calcium is influenced by many factors, including vitamin D levels, gut health, and the presence of other minerals in the diet. Therefore, it is essential to maintain a balanced and varied diet that includes a wide variety of high calcium foods.