14 Foods High in Calcium

2. Milk

Heading up the dairy family, cow’s milk serves as the tried and true first source of calcium many people reach for. 1 cup of low-fat (1%) milk generates 30% of your daily recommended value of calcium in addition to 8g of protein, and 10% of your potassium, which supports healthy muscle contraction and helps lower blood pressure. Not into dairy?

Some alternative “milk” beverages made with coconut, almond, or rice milk, for example, are often fortified with healthy amounts of calcium – but watch out for added sugars and artificial flavorings which can negate the health benefits you’re looking for.