There has been a lot of research done on calcium and it's effects on the body. As a result more and more foods are being fortified with calcium to help us meet our daily requirements. If extra is ingested it is excreted out through our urine. The list below does not represent foods fortified with calcium unless stated. The chart below indicates what high, moderate and low calcium sources refers to in milligrams.

Milk Group
High calcium sources: (1 cup )Buttermilk, Whole, 2%, 1%; (1 ounce) Fortified Soy Cheeses, Ricotta, part skim Swiss; Yogurt, (1 cup)
Moderate calcium sources:Cheeses (1 ounce) American processed Brick, Caraway, Cheddar, Colby, Edam, Monterey Jack, Mozzarella; part skim Muenster, Swiss processed
Low calcium sources: 2% cottage cheese (½ cup), ice cream, ice milk

Meat and Meat Substitute
High calcium sources: Sardines with bones
Moderate calcium sources: 3 oz Salmon with bones
Low calcium sources: 1 cup cooked beans, 7-9 raw Oysters, 3 oz canned Shrimp, 1 cup fresh Shrimp, 4 oz. tofu processed with calcium sulfate

Fruits and vegetables
High calcium sources: 1 cup Calcium fortified orange juice,
Moderate calcium sources: 1/2 cup raw Collards, 1/2 cup Rhubarb
Low calcium sources: 1 stalk Broccoli, 1/2 cup Dark leafy greens, 1/2 cup Bok choy, 1/2 cup Spinach, 1/2 cup frozen collards, 1/2 cup kale, 1/2 cup okra, 1/2 cup mustard, 1/2 cup turnip greens

Grains
Moderate calcium sources: 7" round waffle
Low calcium sources: Cornbread (2.5 x 2.5 x 1.5 inch), 2 Corn tortillas, 4" round (2) 1/4 cup Sesame seeds or Tahini

Combination foods
High calcium sources: 1 cup Chili con carne, 1/2 cup Custard, 1 cup Spaghetti, meatballs, with tomato sauce, and cheese
Moderate calcium sources: 1/2 cup Macaroni and cheese

Supplements
The best sources of calcium are from foods. However, if you do not meet your daily needs through your food intake you can take a calcium supplement. Do not take the daily requirement in one dose. The body is only able to absorb about 500 mg at a time so take a 500 mg supplement 1 or 2 times daily.