Best calcium-rich foods

1. Greek yogurt (plain, nonfat)

145 kcal · 24.5g P · 1 cup

2. Cottage cheese (low-fat)

183 kcal · 24.9g P · 1 cup

3. Milk (whole)

146 kcal · 7.7g P · 1 cup (8 oz)

4. Milk (skim)

82 kcal · 8.2g P · 1 cup (8 oz)

5. Cheddar cheese

113 kcal · 7g P · 1 oz

6. Mozzarella (whole milk)

78 kcal · 6.2g P · 1 oz

7. Feta cheese

74 kcal · 3.9g P · 1 oz

8. Parmesan cheese

22 kcal · 1.9g P · 1 tbsp grated

9. Sardines (canned in water)

220 kcal · 26.5g P · 1 can (3.75 oz)

10. Kale

33 kcal · 2.9g P · 1 cup chopped

11. Spinach

7 kcal · 0.9g P · 1 cup raw

12. Almonds (raw)

162 kcal · 5.9g P · 1 oz (~23 nuts)

13. Tofu (firm)

360 kcal · 42.5g P · 1 block (1 cup)

14. Soy milk (unsweetened)

79 kcal · 7.9g P · 1 cup (8 oz)

15. Almond milk (unsweetened)

41 kcal · 1.4g P · 1 cup (8 oz)

16. Oat milk (unsweetened)

120 kcal · 3.1g P · 1 cup (8 oz)

17. Edamame

188 kcal · 17.1g P · 1 cup shelled