Top 11 Calcium-Rich Foods
Dairy Sources Rich In Calcium
Milk tops the list of calcium-rich foods and is one of the most common and cheapest sources of the mineral. A cup of whole milk has about 276 mg of calcium along with 249 IU of vitamin A and 97.6 IU of vitamin D.
Although it has 7.9 g of total fat, whole milk is your go-to for most calcium deficit cases.
There are many fortified options available in the market, such as:
- Non-soy milk (imitation): A cup contains 200 mg calcium, 495 IU vitamin A, and 4.9 g total fat.
- Low-fat, protein fortified milk: A cup contains 349 mg calcium, 499 IU vitamin A, and 2.9 g total fat.
- Skim milk with non-fat milk solids and vitamin A: A cup contains 316 mg calcium, 497 IU vitamin A, and 0.6 g total fat.
If you are a vegan or lactose-intolerant, explore other milk variants like soy milk almond milk, rice milk, and coconut milk.