- Milk – A well-known and excellent source of calcium, providing about 300 mg of calcium per cup (240 ml).
- Yogurt – Another dairy product rich in calcium, with around 300-400 mg per cup (245 g), depending on the type.
- Cheese – A highly concentrated source of calcium. For instance, one ounce (28 g) of cheddar cheese provides about 200 mg of calcium.
The other foods listed also contain calcium, but in lower amounts:
- Spinach – Contains calcium (around 30 mg per 1/2 cup cooked), but also has oxalates, which can bind calcium and reduce its absorption.
- Almonds – Provide a good amount of calcium, around 75 mg per ounce (about 23 almonds).
- Chickpeas – Offer around 80 mg of calcium per cup (164 g) when cooked.
- Mung beans – Contain about 54 mg of calcium per cup (202 g) when cooked.
The remaining foods on the list—raisins, dates, bananas, eggs, and orange—contain calcium in smaller amounts and are not considered significant sources compared to the dairy products and the other mentioned plant sources.