14 calcium-rich foods, from fish to plant-based options

• Calcium-rich foods include yogurt, cheese, almond milk, spinach, and whole wheat bread.
• You absorb calcium from dairy products and fortified foods more easily than plant-based foods.
• Calcium is important for muscles, bones, blood clotting, and blood pressure regulation.

Calcium is the most abundant mineral in the body. You store 99% of calcium in the teeth and bones, which helps keep them strong and reduces the risk of bone-related medical conditions like osteoporosis. However, calcium is important for lots of other bodily processes, too.

For example, calcium "regulates nerve transmission, muscle contraction, bone metabolism, blood pressure regulation, and is necessary for blood clotting," says Reema Kanda, RDN, a dietitian at Hoag Orthopedic Institute.

But it can be tricky to reach your daily calcium requirement, and in fact about 40% of Americans don't get enough of this essential nutrient. There are a couple of reasons to explain this:

1. In order to absorb calcium, your body needs help from other nutrients including vitamin D and vitamin K, Kanda says.
2. You don't absorb all the calcium from food. For example, you absorb about 30% of calcium in milk and only 5% of the calcium in spinach. And as you age it becomes even more difficult to absorb calcium.

Note: The recommended daily value (DV) for most adults is 1,300 mg.

Generally, you absorb more calcium from dairy and fortified foods compared to plant-based options. Here's a list of 14 calcium-rich foods to help you meet your calcium needs.

1. Cheese

Cheese is an excellent source of calcium. Hard cheeses like parmesan and cheddar have about 240 mg (18% DV for the average adult) in 30 grams (roughly a quarter cup), while more moist cheeses like mozzarella and feta have a similar amount in half a cup.

2. Yogurt

A cup of plain, non-fat yogurt has 488 mg (37% DV) of calcium, nearly half of the recommended daily intake. Greek yogurt has slightly less calcium, about 260 grams per cup.

3. Milk

A cup of cow's milk contains about 300 mg (23% DV) of calcium.

But you don't have to consume dairy milk to get your calcium boost for the day. Soy and other non-dairy milk alternatives may be fortified to contain the same amount of calcium as cow's milk.

However, be aware that soy also contains a compound that can interfere with calcium absorption so other milk alternatives like almond or cashew milk may be a better choice.

4. Almond milk

If you're looking for dairy alternatives, unsweetened, fortified almond milk is a great source of calcium. It contains 442 mg (34% DV) of calcium in each cup and has zero added sugar. Check labels, though, since fortification varies.

5. Fortified juice

Juices that are fortified with calcium provide about 350 mg (26% DV) of calcium in each cup. Common fortified juices you may find at your local grocery include grapefruit or orange juice.

6. Breakfast cereals

Many breakfast cereals are fortified in order to provide about 10% of the recommended daily intake of calcium. That means you'll get about 130 mg of calcium per serving.

If you add a cup of cow's milk to your cereal that'll boost the calcium content to 430 mg (33% DV), nearly half of your daily recommended value.

7. Canned sardines

Three ounces of canned sardines contain 325 mg (25% DV) of calcium.

Eat sardines on crackers or incorporate them into salads. If you don't like sardines consider canned salmon, which contains 181 mg (14% DV) of calcium per 3 oz.

8. Tofu

Most tofu is prepared with calcium sulfate, and contains 434 mg (33% DV) of calcium per half cup.

Firm tofu has more calcium than other varieties, but all tofu made with calcium sulfate can help you increase calcium intake.

9. Tahini

Tahini — a paste made from sesame seeds — has 154 mg (12% DV) of calcium in each tablespoon.

Tahini has a consistency similar to peanut butter so you can try spreading it on toast. It's also a common ingredient in hummus recipes.

10. Cottage cheese

Cottage cheese has 138 mg (10% DV) of calcium in each cup. Mix it with yogurt to change up the texture, or eat it alone sprinkled with honey and berries.

11. Chia seeds

Chia seeds have 75 mg (6% DV) of calcium in each tablespoon. Sprinkle them over yogurt, smoothies or salads, or make them into a chia seed pudding.

Never eat raw chia seeds, since they can be a choking hazard. Instead, soak them for at least ten minutes before consuming.

12. Frozen yogurt

If you're looking to treat yourself, frozen yogurt has calcium and is a lower fat dessert than ice cream.

Half a cup of frozen yogurt typically contains at least 100 mg (8% DV) of calcium. But keep in mind that frozen yogurt may have just as much sugar or more than the same amount of ice cream.

13. Lambsquarters and spinach

If you want to get the most out of leafy greens for your calcium needs spinach and wild spinach, is a good option.

Lambsquarters, also called goosefoot, is a type of wild spinach that packs more calcium than many other leafy greens. Each cup contains about 464 mg (35% DV) of calcium. They taste similar to spinach or chard, and can be prepared in the same way. Unfortunately, lambsquarters can be hard to find in most grocery stores.

If you can't find lambsquarters in your grocery store, regular spinach will work as well. A cup of fresh spinach contains about 136 mg (10% DV) of calcium. Although the body doesn't absorb calcium from spinach as well as it can from other sources, spinach is a highly versatile, common ingredient and can be eaten cooked or raw. Try adding it to a smoothie, casserole, omelet, or salad.

14. Whole wheat bread

Grains have less calcium per serving, but their impact can add up, since people generally eat lots of them.

One slice of whole wheat bread, for example, has 30 mg (2% DV) of calcium. So if you eat a sandwich, that automatically provides 60 mg (4% DV) of calcium from the two bread slices, alone.

Calcium supplements

If you don't get enough calcium from the food you eat, you may have a calcium deficiency and benefit from supplementation, Kanda says.

Talk to your doctor about whether calcium supplements are right for you. If you're taking calcium supplements, follow these steps to promote the best absorption:

• Only take 500 mg at a time
• Take your supplement with a meal
• Avoid taking the supplement when you're eating lots of fiber
• Don't take the supplement at the same time as an iron supplement
• Make sure you're also getting enough vitamin D and vitamin K

Insider's takeaway

Calcium is important for the body, but getting enough can be complicated. That's because the body doesn't absorb all the calcium you eat, and most people don't eat adequate amounts of calcium-containing foods.

Calcium is absorbed most easily from dairy and fortified foods like alternative milks, juices, and cereals. It's less easily absorbed from plants, especially soy and spinach.

Figuring out how to get enough calcium can take time, but it's important for avoiding health complications like osteoporosis.

"If your diet is deficient, your body will borrow it from your bones, eventually weakening them," says Kanda.

Ensure that you're getting enough calcium by prioritizing dairy and other calcium-rich foods. If you're concerned that you're not getting the recommended daily amount, talk to your doctor about whether calcium supplements might be right for you.