Calcium is one of the most essential minerals in the body, playing a central role in building and maintaining strong bones and teeth. Yet many people fall short of their daily calcium needs, increasing their risk of bone loss, fractures, and osteoporosis over time. While supplements are common, food remains the best and most effective source of calcium—especially when paired with other nutrients like vitamin D, magnesium, and protein.

Here are 10 calcium-rich foods that help support bone strength naturally, along with why each one deserves a place on your plate.

1. Milk

Milk is one of the most well-known and reliable sources of calcium. A single cup of milk provides roughly 300 mg of calcium, nearly one-third of the recommended daily intake for most adults.

Beyond calcium, milk also contains protein, phosphorus, and vitamin D (when fortified), all of which work together to improve calcium absorption and bone mineral density. Whether you choose whole, low-fat, or skim milk, the calcium content remains largely the same.

2. Yogurt

Yogurt is even richer in calcium than milk, especially Greek and plain varieties. One cup of yogurt can deliver 350–450 mg of calcium, depending on the type.

Yogurt also contains probiotics that support gut health, which indirectly improves nutrient absorption—including calcium. Choosing unsweetened yogurt helps avoid excess sugar while maximizing nutritional value.

3. Cheese

Cheese is a concentrated source of calcium, making it easy to boost intake with small portions. Hard cheeses like Parmesan, cheddar, and gouda are especially calcium-dense.

For example, one ounce of Parmesan cheese contains over 300 mg of calcium. Cheese also provides protein and fat, which slow digestion and may enhance calcium utilization in the body.

4. Sardines

Sardines are a bone-health powerhouse, largely because they are eaten with their soft, edible bones. A small can of sardines can provide 300–350 mg of calcium.

In addition to calcium, sardines are rich in vitamin D and omega-3 fatty acids—both of which are crucial for maintaining bone density and reducing inflammation that may contribute to bone loss.

5. Salmon (Canned with Bones)

Canned salmon that includes the bones is another excellent source of calcium, offering around 180–240 mg per serving.

Salmon also supplies high-quality protein and vitamin D, which helps the body absorb calcium more effectively. This makes it a particularly valuable food for people who don’t consume much dairy.

6. Leafy Green Vegetables

Certain leafy greens are surprisingly rich in calcium. Kale, collard greens, turnip greens, and bok choy are among the best choices.

For example, one cup of cooked collard greens contains over 250 mg of calcium. These vegetables also provide vitamin K, which plays a role in bone metabolism and helps bind calcium to the bone matrix.

7. Almonds

Almonds are one of the best plant-based sources of calcium. A single ounce (about 23 almonds) provides 70–80 mg of calcium.

They also supply magnesium, a mineral essential for converting vitamin D into its active form—helping calcium do its job more efficiently. Almonds are an excellent snack option for supporting long-term bone health.

8. Tofu (Calcium-Set)

Tofu made with calcium sulfate is an excellent source of calcium, especially for those following plant-based diets. Half a cup of calcium-set tofu can contain 250–400 mg of calcium.

Tofu is also rich in protein and contains isoflavones, which some research suggests may help slow bone loss, particularly in postmenopausal women.

9. Fortified Plant-Based Milks

Many plant-based milks—such as almond, soy, oat, and rice milk—are fortified with calcium to match or exceed the levels found in cow’s milk.

A single cup often provides 300 mg or more of calcium, depending on the brand. Fortified varieties may also include vitamin D and vitamin B12, making them a strong dairy alternative for bone support.

10. Sesame Seeds and Tahini

Sesame seeds are small but mighty when it comes to calcium content. One tablespoon of sesame seeds contains about 90 mg of calcium, and tahini (sesame seed paste) delivers similar benefits.

They also contain copper and zinc, which contribute to collagen formation in bones and connective tissue. Adding tahini to salads, sauces, or spreads is an easy way to increase calcium intake.