07. Yogurt, Milk, and Other Dairy Products



Low fat dairy products provide slightly more calcium than full fat. Low fat yogurt provides the most calcium with 183mg (18% DV) per 100 gram serving, 415mg (42% DV) per cup. Skim milk provides 306mg (31% DV) per cup, and whole milk provides 276mg (31% DV) per cup.

08. Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)



Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most calcium with 190mg (19% DV) per 100 gram serving, or 105mg (10% DV) in a chopped cup. It is followed by Dandelion greens which provide 103mg (10%DV) per cup, Kale 9% DV per cup, Mustard Greens 6% DV per cup, and Collard greens 5% DV per cup.

09. Brazil Nuts



Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg (16% DV) of calcium per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6 nuts).

10. Herring



Herring is a high vitamin D food which aids in the absorption of calcium. Herring provides 74mg (7% DV) of calcium per 100 gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving.