Almonds A handful of almonds provides about 76 mg of calcium per ounce, along with healthy fats and fiber. They make a crunchy and nutritious snack!
Leafy Greens (Kale, Spinach, Collard Greens) Dark leafy greens like collard greens offer up to 268 mg of calcium per cooked cup, making them an ideal plant-based option.
Canned Fish (Sardines and Salmon) Canned sardines and salmon with bones are loaded with calcium. A 3.75-ounce can of sardines contains about 350 mg of calcium.
Tofu Fortified tofu is a calcium powerhouse, with some varieties offering over 800 mg of calcium per half-cup. Look for calcium-set tofu for maximum benefit.
Chia Seeds Two tablespoons of chia seeds pack 179 mg of calcium, along with omega-3 fatty acids and protein. Add them to smoothies or yogurt for a boost.
Fortified Plant-Based Milk Soy, almond, or oat milk fortified with calcium can contain just as much (or more) calcium as dairy milk—around 300 mg per cup.
Cheese Hard cheeses like Parmesan are particularly high in calcium, with 331 mg per ounce. Cheese also provides protein and other essential nutrients.