Yogurt has the most calcium, as much as 452 mg for an 8-ounce serving of the non-fat variety. In comparison, a cup of low-fat milk has 290 mg and a cup of skim milk contains 306 mg. For high-calcium vegetables, try broccoli (94 mg for one cup of cooked, frozen broccoli) or collards (226 mg for one cup of cooked greens).
You can also boost your calcium intake with calcium-fortified juices, cereals, and breads. Don't count on foods such as cream cheese or half-and-half, though; they're mostly fat, with little calcium content. Cream cheese has only 12 mg of calcium per tablespoon.