Dairy foods, many vegetables, nuts and certain types of fish have high amounts of calcium. Foods that are high in calcium provide the body with nutrients necessary for strong bones. Those who do not get enough calcium in their diet are prone to fragile, brittle bones that can lead to fractures and disease.
One cup of milk can provide the body with 30 percent of its daily calcium needs. Cheeses, especially mozzarella, also provide the body with ample calcium. One 8-ounce serving of low-fat yogurt is actually higher in calcium than a cup of milk, providing 42 percent of the body's daily needs. However, dairy products also contain very high fat content. Consumption of too much dairy can lead to other health problems. Many people are also lactose intolerant, which means they can't digest dairy products.
Non-dairy foods can also be great sources of calcium. Dark, leafy greens like kale, arugula and collard greens are some of the best sources. Spinach is a calcium-rich food, though the oxalic acid it contains makes the body unable to absorb the calcium. Broccoli is another vegetable rich in calcium as well as vitamin C and fiber.
Almonds have a higher amount of calcium per serving than any other food. Almond butter provides the same benefits as almonds and is also healthier than peanut butter. Fish like salmon and catfish are rich in both calcium and vitamin D, the nutrient that is needed for the body to absorb calcium.
Soybeans have been a heavily used calcium food source in Asia for a long time. Both tofu, which is processed soybean curd, and edamame, which are immature soybean pods, have provided calcium for generations.