Examples of high-protein foods are tofu, dairy products, fish, and meat. (Photo credit: Wikipedia)

Food sources of Calcium

I have included a table of the amounts of calcium in different food types. This is a very general representation.  A more complete list can be found on the US Department of Agriculture’s Nutrient Database.

• dairy products (milk, yogurt and cheese): this is difficult for lactose intolerant or lactose sensitive people. Some people may be concerned about the non-organic dairy products due to antibiotics injected into animals etc.
• vegetables: chinese cabbage, kale and broccoli. These vegetables also have vitamin K2 and D which are also required for calcium absorption
• Spinach: its bioavailability is poor[i]
• Calcium fortified juice/grain/cereal
  

  Selected Food Sources of Calcium[ii]
  Food-Dairy Products	mg per serving
  Yogurt, fruit-plain, low fat, 8 ounces	338-415
  Chedder and Mozzarella (part skim)1.5 ounces	307-333
  Milk (nonfat/2%/whole) 8 oz	276-299
  Frozen yogurt(Vanilla:1/2cup), Cottage cheese(1% milk fat, 1 cup)	103-138
  Cheese, cream, regular, 1 tablespoon	14
  Sour cream, reduced fat, cultured, 2 tablespoons	31
  Food-Fortified Products
  Orange juice, calcium-fortified, 6 ounces	375
  Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces	105–250
  Ready-to-eat cereal, calcium-fortified, 1 cup	100–1,000
  Food-Fish
  Sardines, canned in oil, with bones, 3 ounces	325
  Salmon, pink, canned, solids with bone, 3 ounces	181
  Food-Soy
  Soy beverage, calcium fortified, 8 ounces	80–500
  Tofu, firm, made with calcium sulfate, ½ cup*	253
  Tofu, soft, made with calcium sulfate, ½ cup*	138
  Food-Grain
  Bread, white, 1 slice	73
  Bread, whole-wheat, 1 slice	30
  Tortilla, corn, ready-to-bake/fry, one 6″ diameter	46
  Tortilla, flour, ready-to-bake/fry, one 6″ diameter	32
  Food-Vegetables
  Turnip greens, fresh, boiled, ½ cup	99
  Kale, fresh, cooked, 1 cup	94
  Kale, raw, chopped, 1 cup	90
  Chinese cabbage, bok choi, raw, shredded, 1 cup	74
  Broccoli, raw, ½ cup	21
  Food-Others
  Pudding, chocolate, ready to eat, refrigerated, 4 ounces	55

  Foods providing 20% or more of the DV (Daily Value) are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthy diet. Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
  * Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.

  References:

  [i] http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

  [ii] U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.

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