Sources of Calcium - as part of the expert series by GeoBeats. The very best sources of dietary calcium do come from dairy. The very higher source of calcium is nonfat plain yogurt. Which is something that I include in my diet every day and you can get nonfat Greek yogurt as well now, that is thicker and creamier that is very high in calcium. The next best source would be nonfat milk or a low fat milk and nonfat and low fat yogurt. with those you are going to get about 3oo milligrams of calcium per serving, which is if you looked at a label is about 30 percent of the RDI. Then when you get to plant base sources of calcium or other animal, canned salmon that you eat the bones, is going to be a good source of calcium. Broccoli is actually a source of calcium, but I tell my clients that you have to eat a bucket of broccoli to get the same calcium that is in one cup of skim milk or nonfat yogurt. We also get a little calcium in almonds, but it is very small. So for my clients who are vegetarian or vegan and do not do dairy and do not do salmon with bones, I always recommend a calcium supplement. Calcium carbonate or calcium citrate, adult men and women need 1000 milligrams of calcium a day, teenagers need 1300, and women over the age of 50 need 1500 milligrams of calcium . So if my clients are not doing three or four servings of dairy or a couple of servings of dairy with lots of vegetables or nuts that have a little of calcium, then I really recommend supplementing with calcium. Another source of calcium which is also supplemented are foods that have calcium added such as calcium fortified soy milk , or calcium fortified almond milk, calcium fortified orange juice, so those are all beverages or additions to a diet if somebody does not tolerate dairy or again if they are a vegan.