Which foods contain calcium?

Milk, yogurt and cheese are rich sources. Dairy products and foods with added dairy give about 72% of the calcium people get in the US.^[1] Calcium in one serving:

• plain low-fat yogurt, 8 ounces (227 g): 415 mg^[1]
• part-skim mozzarella, 1.5 ounces (43 g): 333 mg^[1]
• canned sardines with bones, 3 ounces (85 g): 325 mg^[1]
• nonfat milk, 1 cup: 299 mg^[1]
• soy milk with added calcium, 1 cup: 299 mg^[1]
• firm tofu made with calcium sulfate, half a cup: 253 mg^[1]
• cooked kale, 1 cup: 94 mg^[1]

The body absorbs about 30% of the calcium in dairy and fortified foods.^[1] Spinach has 123 mg in half a cup, but only 5% is absorbed, because oxalic acid binds the calcium.^[1] Broccoli, kale and cabbage have calcium that is absorbed about as well as from milk, but they have less per serving.^[1]