Oatmeal is the way to go Not only is oatmeal a great source of fiber, but it’s an excellent source of calcium. One cup of oatmeal boasts 100-150 mg of calcium. You can also add raw oats or oatmeal to other foods, like yogurt or energy balls.

Top 10 Calcium-Rich Foods

• Cheese.
• Yogurt.
• Milk.
• Sardines.
• Dark leafy greens like spinach, kale, turnips, and collard greens. ADVERTISEMENT.
• Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)
• Fortified orange juice.
• Soybeans.

A Guide to Calcium-Rich Foods

Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.

One to two bananas per day is considered a moderate intake for most healthy people. Be sure to eat this fruit as part of a balanced diet that provides all the nutrients your body needs.

Some of the top foods high in calcium include raw milk, yogurt, kefir, fermented cheeses, kale, sardines, broccoli, beans and almonds. Benefits of eating calcium-rich foods include protection against osteoporosis, bone loss, tooth decay, heart disease, diabetes and weight gain.

Foods that are high in calcium include: dairy products such as milk, cheese, and yogurt. dark green vegetables such as a kale, spinach , and broccoli. white beans. sardines. calcium-fortified breads, cereals, soy products, and orange juices.

Fruits high in calcium include calcium-fortified orange juice, prickly pears, tangerines, oranges, kiwifruit, mulberries, blackberries, guavas, papaya, and passion fruit. The daily value (%DV) for calcium is 1300mg.

The main sources of calcium in the diet are milk, dairy products and other calcium-rich foods such as fish with edible bones (e.g sardines and anchovies), beans, tofu , spinach, watercress and broccoli. Some foods are also fortified with calcium such as milk, yogurt, breakfast cereals, rice, and even biscuits.