Yogurt

Calcium: 488 milligrams (mg) Serving size: 1 cup One cup of plain nonfat yogurt contains considerably more calcium than one cup of cow's milk. Low-fat yogurt is not far behind, with 448 mg per cup. Be aware that Greek yogurt has less calcium; nonfat contains 250 mg, and low-fat has 260 mg per cup.1 Yogurt also contains higher amounts of other important minerals and nutrients than a comparable serving of milk, including:2 Zinc Potassium Magnesium Protein Probiotics