Calcium

Buffalo milk gives the most calcium per serving: 412 mg in 1 cup.

  1. Buffalo milk: 412 mg in 1 cup
  2. Cow's milk (whole): 276 mg in 1 cup
  3. Ricotta: 255 mg in 1/2 cup
  4. Paneer: 238 mg in 50 g
  5. Plain yogurt (whole milk): 206 mg in 1 small bowl (6 oz)
  6. Cheddar cheese: 199 mg in 1 slice (1 oz)
  7. Chia seeds: 179 mg in 1 oz (about 2 tbsp)
  8. Soybeans (cooked): 175 mg in 1 cup cooked
  9. Greek yogurt (whole milk): 170 mg in 1 small bowl (6 oz)
  10. Kale: 160 mg in 3 cups raw