Calcium-Rich Foods | Top 13 Foods Highest in Calcium

2. Yogurt

Yogurt is a healthy dairy product of excellent nutritional value. It is a rich source of calcium, and it is also high in proteins, potassium, phosphorus, magnesium, and zinc. We can get 30% of the recommended daily intake from one cup (or 245 grams) of plain yogurt. Low-fat yogurt is higher in calcium; it supplies 45% of the recommended daily intake from one cup. Greek yogurt contains lower calcium, but it is higher in protein (it adds extra protein to your diet).

Besides this high nutritional value, yogurt improves the overall quality of health; it lowers the risk of hypertension, heart disease, and diabetes. Yogurt improves the health of the digestive system because it is a fermented dairy product, which promotes the growth of beneficial intestinal bacteria (intestinal flora).