Good Sources Of Calcium

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 One cup (237 ml) of milk provides about 300 milligrams (mg) of calcium, which is about 30% of the recommended daily intake (RDI) for adults.

Milk:

One cup (240 ml) of yogurt provides about 400 mg of calcium, which is about 40% of the RDI.

Yogurt:

 One ounce (28 grams) of cheddar cheese provides about 200 mg of calcium, which is about 20% of the RDI.

Cheese:

 One cup (240 ml) of calcium-fortified tofu provides about 450 mg of calcium, which is about 45% of the RDI.


Tofu: 

 One cup (190 grams) of cooked kale provides about 250 mg of calcium, which is about 25% of the RDI.

Dark green leafy vegetables: 

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 One cup (150 grams) of cooked broccoli provides about 100 mg of calcium, which is about 10% of the RDI.


Broccoli:

One cup (190 grams) of cooked collard greens provides about 200 mg of calcium, which is about 20% of the RDI.

Collard greens:

 One 3.5-ounce (100-gram) serving of sardines provides about 350 mg of calcium, which is about 35% of the RDI.

Sardines:

One 3.5-ounce (100-gram) serving of salmon provides about 180 mg of calcium, which is about 18% of the RDI.

Salmon:

 Some foods, such as orange juice, cereal, and bread, are fortified with calcium. These foods can be a good way to get extra calcium in your diet.

Fortified foods:

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Also Read: How To Cook Rice, Best Solution 

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