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Here are a few plentiful -- and sometimes surprising -- stashes of calcium (numbers given are in milligrams):
(From the USDA Nutrient Database, Plain low-fat yogurt (1 cup) -- 448
Aged Parmesan (1 ounce) -- 335
Milk (1 cup nonfat) -- 301
Spinach (1 cup cooked) -- 245
Fresh mozzarella cheese (1 ounce, part-skim) -- 207
Kale (1 cup cooked) -- 179
Chinese cabbage, such as pak (bok) choi (1 cup cooked) -- 158
Dried figs (4 medium) -- 110
Orange (1 medium) -- 56
Papaya (1 medium) -- 73
Almonds (1 ounce, about 24) -- 70
(From the USDA Nutrient Database, Plain low-fat yogurt (1 cup) -- 448
Aged Parmesan (1 ounce) -- 335
Milk (1 cup nonfat) -- 301
Spinach (1 cup cooked) -- 245
Fresh mozzarella cheese (1 ounce, part-skim) -- 207
Kale (1 cup cooked) -- 179
Chinese cabbage, such as pak (bok) choi (1 cup cooked) -- 158
Dried figs (4 medium) -- 110
Orange (1 medium) -- 56
Papaya (1 medium) -- 73
Almonds (1 ounce, about 24) -- 70
