Mo

A medium russet potato with skin contains roughly 22 mg of calcium, which is only about 2% of the daily recommended value.

A single tablespoon of regular peanut butter contains about 7 to 15 mg of calcium, roughly 1% of the daily recommended intake for adults.

An 8-ounce serving of unfortified orange juice has about 27 mg of calcium, while calcium-fortified varieties provide 300–350 mg per cup.

Plain oats contain roughly 54 mg of calcium per 100 grams, while a single packet of fortified instant oatmeal can deliver 100 to 150 mg.

Plain oats contain about 21 mg of calcium per half-cup dry, while fortified instant oatmeal can provide 100–215 mg per serving.

Fortified oat milk typically contains 350–470 mg of calcium per cup (25–35% of the Daily Value).

A one-cup serving of nonfat (skim) milk provides about 300 mg of calcium, or roughly 32% of the Daily.

One ounce of mozzarella packs roughly 200 mg of calcium, about 20% of your daily target, though fresh and whole-milk varieties can push higher.

Cow’s milk contains about 110–125 mg of calcium per 100 mL, with consistent amounts regardless of fat content, and the calcium is highly bioavailable.

A one-cup serving of plain milk kefir provides roughly 300 mg of calcium, meeting about 30% of the adult Daily Value.