3. Yogurt
Yogurt is an excellent source of calcium.
Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption.
One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12 .
Low fat yogurt may be even higher in calcium, with 34% of the DV in 1 cup (245 grams).
On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt.
In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes.
SUMMARYYogurt is one of the best sources of calcium, providing up to 34% of the DV in 1 cup (245 grams). It’s also a good source of protein and other nutrients.
4. Sardines and canned salmon
Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
A 3.75-ounce (92-gram) can of sardines packs 27% of the DV, and 3 ounces (85 grams) of canned salmon with bones has 19%.
These oily fish also provide high quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin.
While seafood may contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
SUMMARYSardines and canned salmon are exceptionally nutritious choices. A can of sardines gives you 27% of the DV for calcium, while 3 ounces (85 grams) of canned salmon packs 19%.