Got milk? If not, get something else. Dairy foods provide about 300 mg calcium per 1 cup serving. If lactose intolerance, allergies or personal preference steer you away from dairy foods, choose a substitute such as calcium-fortified soy milk, oat milk or rice milk.
We absorb calcium from some foods better than from others. For example, while spinach may be high in calcium, the human body does not readily assimilate it. Milk is generally the standard for comparison of calcium absorption in foods. This chart includes foods in which calcium is absorbed as well or better than calcium from milk.
Calcium per Serving
Source: American Journal of Clinical Nutrition, 1999, vol. 70