Spinach, Kale, Okra, Collards, Soybeans, White beans, fish, like sardines, salmon, perch, and rainbow trout.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium. References: 1  USDA database, Handbook 8 palm program.  You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include: 1  Spinach. 2  Kale. 3  Okra. Foods that provide vitamin D include: 1  Fatty fish, like tuna, mackerel, and salmon. 2  Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. 14 Non-Dairy Foods That Are High in Calcium. If you don't eat dairy, you're not doomed to brittle bones. Fill up on these 14 calcium-rich foods that don't contain a drop of milk.  Foods that Contain Calcium. Dairy foods generally contain the most concentrated amounts of calcium. The calcium is not contained in the fat portion of dairy products, so removing the fat (as in low-fat dairy foods) does not affect the calcium content. Although dairy foods generally contain the most concentrated amounts of calcium, many other foods are good sources of calcium. Here are some food ideas and the amount of calcium they contain: Dairy foods. 1  1 cup of milk - 291-302 mg. 2  1 cup of yogurt - 345-415 mg. 3  1 ounce of American cheese - 174 mg. 1 Foods with high levels of oxalic acid include spinach, collard greens, sweet potatoes, rhubarb, and beans. 2  Among the foods high in phytic acid are fiber-containing whole-grain products and wheat bran, beans, seeds, nuts, and soy isolates [ 1 3  ]. The extent to which these compounds affect calcium absorption varies. Food. Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient to people in the United States [ 1 ]. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bioavailability is poor The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include: 1  Spinach. 2  Kale. 3  Okra. 4  Collards. 5  Soybeans. 6  White beans. 7  Some fish, like sardines, salmon, perch, and rainbow trout. Foods that provide vitamin D include: 1  Fatty fish, like tuna, mackerel, and salmon. 2  Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Milk and milk products contain the most calcium but some vegetables and grains are also good sources. • Individuals who avoid milk products can increase calcium intake by consuming calcium-fortified foods and dark green vegetables. Calcium from vegetable sources may not be as well absorbed.  The main calcium contenders are milk, yogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo orange juice.) But whether lactose-intolerant or sick of wine and cheese parties, there’s no need to rely only on dairy products for that daily dose of calcium.
https://www.ucsfhealth.org/education/calcium_content_of_selected_foods/index.html http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods http://www.health.com/health/gallery/0,,20845429,00.html http://www.emedicinehealth.com/osteoporosis_and_calcium/page5_em.htm http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods http://www.uchospitals.edu/pdf/uch_015741.pdf http://greatist.com/health/18-surprising-dairy-free-sources-calcium
calcium contain food list