Dairy products

Milk, yogurt, and cheese are excellent sources of calcium. Opt for low-fat or non-fat varieties to keep the saturated fat content in check.

Vegetables like kale, spinach, collard greens, and broccoli are not only packed with nutrients but also contain good amounts of calcium.

Leafy green vegetables

Plant-based milk alternatives like soy milk, almond milk, or oat milk that are fortified with calcium can be a great source 

plant-based milk

Tofu, made from soybeans, is often fortified with calcium and can be a good addition to your diet to increase calcium intake.


Fish like salmon and sardines, when consumed with their bones, provide a good amount of calcium. Canned fish with soft, edible bones are a convenient option.

Canned fish with bones

These tiny seeds are a good source of calcium. You can sprinkle them on salads, stir-fries, or use them in tahini paste.

Sesame seeds

In addition to being a plant-based protein source, chia seeds also contain calcium. They can be added to smoothies, yogurt, or used in baking.

Chia seeds

Almonds are not only a good source of protein but also contain calcium. Enjoy them as a snack or use them in recipes.


Beans, lentils, and chickpeas provide a decent amount of calcium along with other valuable nutrients like protein and fiber.


Some breakfast cereals are fortified with calcium, providing a convenient way to add this mineral to your diet.

Fortified breakfast cereals