Calcium is an essential nutrient that plays a crucial role in maintaining strong bones and teeth. While milk is a popular source of calcium, it’s not the only food that can help you meet your daily calcium needs.

In fact, there are many tasty and healthy foods that are rich in calcium and can be easily incorporated into your diet. Here are 30 such foods:.

1. Kale

Kale is a leafy green vegetable that is loaded with nutrients, including calcium. In fact, one cup of cooked kale provides about 10% of your daily recommended intake of calcium.

2. Spinach

Spinach is another leafy green that is rich in calcium. One cup of cooked spinach contains about 25% of your daily recommended intake of calcium.

3. Collard Greens

Collard greens are a tasty and nutritious green that are commonly found in southern cuisine. They are also an excellent source of calcium. One cup of cooked collard greens provides about 25% of your daily recommended intake of calcium.

4. Broccoli

Broccoli is a cruciferous vegetable that is packed with vitamins and minerals, including calcium. One cup of cooked broccoli contains about 10% of your daily recommended intake of calcium.

5. Chia Seeds

Chia seeds are tiny black seeds that are often used in smoothies and other healthy recipes. They are rich in calcium, with one ounce of chia seeds containing about 18% of your daily recommended intake of calcium.

6. Almonds

Almonds are a delicious and healthy snack that are rich in calcium. One ounce of almonds contains about 8% of your daily recommended intake of calcium.

7. Fortified Plant-Based Milk

Plant-based milks like soy, almond, and oat milk are often fortified with calcium to make them a good source of this important nutrient.

One cup of fortified plant-based milk can provide anywhere from 20-45% of your daily recommended intake of calcium, depending on the specific brand and type of milk.

8. Oranges

Oranges are a juicy and refreshing fruit that are loaded with vitamin C. They are also a good source of calcium, with one medium orange containing about 6% of your daily recommended intake of calcium.

9. Figs

Figs are a sweet and chewy fruit that are packed with nutrients, including calcium. One dried fig contains about 3% of your daily recommended intake of calcium.

10. Tofu

Tofu is a versatile and protein-rich food that is often used in vegetarian and vegan recipes. It’s also a good source of calcium, with one half-cup of tofu containing about 20% of your daily recommended intake of calcium.

11. Canned Salmon

Canned salmon is a convenient and affordable way to add calcium-rich seafood to your diet. One can of salmon contains about 25% of your daily recommended intake of calcium.

12. White beans

White beans are a tasty and versatile legume that are packed with nutrients, including calcium. One half-cup of white beans contains about 10% of your daily recommended intake of calcium.

13. Sardines

Sardines are a small and oily fish that are rich in calcium and other important nutrients. One can of sardines contains about 35% of your daily recommended intake of calcium.

14. Sesame Seeds

Sesame seeds are a small and nutrient-dense seed that are often used in Middle Eastern and Asian recipes. They are a good source of calcium, with one tablespoon of sesame seeds containing about 9% of your daily recommended intake of calcium.

15. Black-eyed peas

Black-eyed peas are a delicious and nutritious legume that are often used in southern cooking. They are also a good source of calcium, with one half-cup of black-eyed peas containing about 4% of your daily recommended intake of calcium.

16. Quinoa

Quinoa is a gluten-free and protein-rich grain that is often used in salads and other healthy dishes. It’s also a good source of calcium, with one cup of cooked quinoa containing about 10% of your daily recommended intake of calcium.

17. Blackstrap Molasses

Blackstrap molasses is a thick and syrupy sweetener that is high in several important minerals, including calcium. One tablespoon of blackstrap molasses contains about 10% of your daily recommended intake of calcium.

18. Edamame

Edamame is a delicious and protein-rich snack that is often served as an appetizer in Japanese restaurants. It’s also a good source of calcium, with one half-cup of edamame containing about 6% of your daily recommended intake of calcium.

19. Pinto Beans

Pinto beans are a flavorful and versatile legume that are commonly used in Mexican cuisine. They are also a good source of calcium, with one half-cup of cooked pinto beans containing about 4% of your daily recommended intake of calcium.

20. Bok Choy

Bok choy is a leafy green vegetable that is commonly used in Chinese cuisine. It’s also a good source of calcium, with one cup of cooked bok choy containing about 16% of your daily recommended intake of calcium.

21. Amaranth

Amaranth is a gluten-free grain that is often used in porridge, soups, and other hearty dishes. It’s also a good source of calcium, with one cup of cooked amaranth containing about 12% of your daily recommended intake of calcium.

22. Dried Apricots

Dried apricots are a sweet and chewy fruit that are rich in several important nutrients, including calcium. One half-cup of dried apricots contains about 6% of your daily recommended intake of calcium.

23. Mustard Greens

Mustard greens are a leafy green vegetable that are often used in salads and other healthy recipes. They are also a good source of calcium, with one cup of cooked mustard greens containing about 11% of your daily recommended intake of calcium.

24. Sunflower Seeds

Sunflower seeds are a crunchy and nutrient-dense seed that are often used in baked goods and other recipes. They are also a good source of calcium, with one ounce of sunflower seeds containing about 6% of your daily recommended intake of calcium.

25. Kale Chips

Kale chips are a crunchy and healthy snack that are often sold in health food stores. They are made from kale that has been seasoned and baked at a low temperature.

They are also a good source of calcium, with one ounce of kale chips containing about 6% of your daily recommended intake of calcium.

26. Molokhia

Molokhia is a leafy green vegetable that is commonly used in Middle Eastern cuisine. It’s also a good source of calcium, with one cup of cooked molokhia containing about 12% of your daily recommended intake of calcium.

27. Soybeans

Soybeans are a protein-rich legume that are often used in vegetarian and vegan recipes. They are also a good source of calcium, with one half-cup of cooked soybeans containing about 11% of your daily recommended intake of calcium.

28. Arugula

Arugula is a peppery and nutritious leafy green that is often used in salads and other healthy dishes. It’s also a good source of calcium, with one cup of raw arugula containing about 6% of your daily recommended intake of calcium.

29. Watercress

Watercress is a leafy green vegetable that is packed with nutrients, including calcium. One cup of raw watercress contains about 4% of your daily recommended intake of calcium.

30. Fortified Breakfast Cereal

Many breakfast cereals are fortified with calcium to make them a good source of this important nutrient.

One cup of fortified breakfast cereal can provide anywhere from 10-25% of your daily recommended intake of calcium, depending on the specific brand and type of cereal.