Dairy foods provide the most calcium, including the top three powerhouses – milk, yogurt, and cheese. Milk-based condiments like sour cream and cream cheese are mostly fat and provide little to no calcium. And be aware that ice cream does not supply a healthy dose of calcium per serving, plus it is considered a high sugar, high fat food. If you can’t tolerate dairy products (i.e., dairy allergy or lactose intolerant), plant-based foods such as leafy and dark green veggies (collard and turnip greens, kale, spinach, bok choy, and broccoli) supply some calcium, as do nuts like almonds and soybean products like tofu. You can get calcium through fortified orange juice (calcium has been added to the orange juice) and milk alternative beverages, like soy and almond drinks.
