Yogurts
Most yogurts are excellent sources of calcium. Additionally, they are also rich in probiotic bacteria. Two hundred forty-five grams of plain yogurt contains around 30% of the RDI for calcium, including potassium, vitamins B2, vitamins B12, and phosphorus. Additionally, the low-fat yogurt is higher in calcium, with 45% of the RDI for calcium in one single cup (245 grams).
Unfortunately, Greek yogurt contains lesser calcium but more protein than regular yogurt. Research linked consuming yogurt to better overall diet quality and metabolic health. Individuals who consumed yogurt had a reduced risk of metabolic diseases, like heart diseases and type 2 diabetes. [5]