Calcium makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signalling.
Tofu and edamame are both rich in calcium. Just half a cup (126 grams) of tofu prepared with calcium has 66% of the DV, while 1 cup (155 grams) of cooked edamame packs 8%.
Dried figs contain more calcium than other dried fruits. A 1.4-ounce (40-gram) serving has 5% of your daily needs for this mineral.
Nondairy milks and orange juice may be fortified with calcium. For example, 1 cup (237 mL) of fortified orange juice can have 27% of the DV, while the same serving of fortified soy milk packs 23%.
Almonds are high in nutrients like healthy fats, protein, and magnesium. One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium.
Some leafy greens are rich in calcium, including collard greens, which contain 21% of the DV in each cooked cup (190 grams). However, certain leafy greens contain oxalates, which can decrease the absorption of calcium.
Rhubarb is high in fiber, vitamin K, and other nutrients. It also contains calcium, although only a small amount is absorbed by the body.
Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 19% of the DV for calcium, while other varieties provide around 3–12% for the same serving size.