Sources of Calcium Food Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient. Nondairy sources include vegetables, such as Chinese cabbage and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed Food Yogurt, plain, low fat Orange juice, calcium-fortified Yogurt, fruit, low fat, Mozzarella, part skim, Sardines, canned in oil, with bones Cheddar cheese Milk, nonfat, Milk, reduced-fat ,Milk, buttermilk,Milk whole Tofu, firm, made with calcium sulfate Salmon, pink, canned, solids with bone Cottage cheese, 1% milk fat Tofu, soft, made with calcium sulfate Instant breakfast drink, various flavors and brands, powder prepared with water Frozen yogurt, vanilla, soft serve Ready-to-eat cereal, calcium-fortified Turnip greens, fresh, boiled Kale, fresh, cooked Kale, raw, chopped Ice cream, vanilla Soy beverage, calcium-fortified Chinese cabbage, bok choi, raw, shredded Bread, whiteBread, whole-wheat , Pudding, chocolate, ready to eat, refrigerated Tortilla, corn, ready-to-bake/fry,Tortilla, flour, ready-to-bake/fry Sour cream, reduced fat, cultured Broccoli, raw Cheese, cream, regular