30 Foods High In Calcium

Last Updated on November 29, 2022 by Michael Joseph

Calcium is one of the essential minerals that we need to obtain from our diet.

While most people realize that milk and cheese are sources of calcium, numerous foods provide good amounts of the mineral.

This article provides a list of thirty foods high in calcium.

What Is Calcium?

Various foods that are high in calcium: fortified orange juice, broccoli, milk, cheese, etc.

Calcium is an essential nutrient that humans need to obtain from their diet. It is vital for bone health and maintaining strong bones and teeth (2).

Additionally, calcium plays a crucial role in muscular contraction, blood clotting, and regulating hormones and nerve messages (2).

How Much Calcium Do We Need?

The precise recommended calcium intake depends on life stage and sex and is available here.

However, the US Food and Drug Administration (FDA) has set a recommended daily value (% DV) for calcium of 1300 mg per day (3).

Daily values are a simpler metric that shows the recommended amount of a nutrient based on a 2000-calorie diet.

Foods High In Calcium

For each food in this list, you can see the amount of calcium per 100 grams and per typical serving.

All nutritional data comes from the USDA’s FoodData Central database.

1) American Cheese

Calcium per 100 gramsCalcium per 20.6-gram slice
866 mg (67% DV)178 mg (14% DV)

Despite its processing, American cheese is still a good source of calcium, iodine, and other essential nutrients.

A typical slice of American cheese provides 178 mg of calcium, equal to 14% of the recommended daily value (4).

2) Anchovies

Calcium per 100 gramsCalcium per 3 oz (85g) serving
232 mg (18% DV)197 mg (15% DV)

Anchovies are an excellent source of calcium, and a three-ounce serving provides 15% of the daily value (5).

3) Bok Choy (raw weight)

Calcium per 100 gramsCalcium per 70-gram cup
105 mg (8% DV)73.5 mg (6% DV)

Cruciferous vegetables, such as bok choy, all provide a good amount of calcium.

A cup serving of bok choy provides 6% of the daily value for calcium (6).

4) Broccoli (raw weight)

Calcium per 100 gramsCalcium per 76-gram cup
46 mg (4% DV)35 mg (3% DV)

Broccoli is another cruciferous vegetable that provides calcium; a cup serving offers 3% of the daily value (7).

5) Broccoli Raab (raw weight)

Calcium per 100 gramsCalcium per 40-gram cup
108 mg (8% DV)43.2 mg (3% DV)

Also known as rapini, broccoli raab provides 3% of the daily value of calcium per 40-gram cup (8).

6) Brussels Sprouts (raw weight)

Calcium per 100 gramsCalcium per 90-gram cup
42 mg (3% DV)37.8 mg (3% DV)

Brussels sprouts typically contain 37.8 mg of calcium per cup, equal to 3% of the daily value (9).

7) Cabbage, green (raw weight)

Calcium per 100 gramsCalcium per 90-gram cup
40 mg (3% DV)36 mg (3% DV)

While not quite as calcium-rich as some vegetables, cabbage provides a moderate amount of the mineral; a cup serving provides 3% of the daily value (10).

8) Cheddar Cheese

Calcium per 100 gramsCalcium per ounce (28.35g) serving
707 mg (54% DV)200 mg (15% DV)

Cheddar cheese is a rich source of calcium, with an ounce (28.35g) serving providing 15% of the daily value (10).

9) Collard Greens

Calcium per 100 gramsCalcium per 36-gram cup
232 mg (18% DV)83.5 mg (6% DV)

Collard greens are a leafy green cruciferous vegetable with a good calcium content; a cup serving offers 6% of the daily value (11).

10) Cottage Cheese

Calcium per 100 gramsCalcium per 210-gram cup
103 mg (8% DV)216 mg (17% DV)

A 210-gram cup of cottage cheese contains approximately 17% of the daily value for calcium (12).

11) Cuttlefish (raw weight)

Calcium per 100 gramsCalcium per 3-oz (85g) serving
90 mg (7% DV)76.5 mg (6% DV)

A three-ounce (85g) serving of cuttlefish supplies 6% of calcium’s daily value (13).

12) Dandelion Greens (raw weight)

Calcium per 100 gramsCalcium per 55-gram cup
187 mg (14% DV)103 mg (8% DV)

With 8% of the daily value for calcium per cup, dandelion greens are one of the best vegetable sources of the mineral (14).

13) Edamame (frozen, unprepared)

Calcium per 100 gramsCalcium per 118-gram cup
60 mg (5% DV)70.8 mg (5% DV)

A cup serving of edamame (frozen weight) offers 5% of the daily value for calcium (15).

14) Figs (dried)

Calcium per 100 gramsCalcium per five figs (42g)
162 mg (12% DV)68 mg (5% DV)

Figs are a good fruit source of calcium, and a serving of just five figs offers 5% of the daily value (16).

15) Kale (raw weight)

Calcium per 100 gramsCalcium per 25-gram cup
254 mg (12% DV)63.5 mg (5% DV)

Kale is a rich source of calcium and offers 5% of the daily value per 25-gram cup (17).

Also, kale is an excellent source of manganese.

16) Milk, Skim

Calcium per 100 gramsCalcium per 246-gram cup
132 mg (10% DV)325 mg (25% DV)

For a good reason, milk is probably the most renowned source of calcium; a cup serving of skim milk provides 325 mg of calcium, 25% of the daily value (18).

Whole milk is also a good provider of calcium, with a cup serving supplying 300 mg of calcium, equivalent to 23% of the daily value (19).

17) Mustard Greens (raw weight)

Calcium per 100 gramsCalcium per 56-gram cup
115 mg (9% DV)64.4 mg (5% DV)

Mustard greens are another good leafy green source of calcium, with a cup serving providing 5% of the daily value (20).

18) Orange Juice, fortified

Calcium per 100 gramsCalcium per 8 fl oz (248g)
141 mg (11% DV)350 mg (27% DV)

Some orange juice drinks can be a good source of calcium if they have been fortified with the mineral (check labels).

An eight-fluid ounce (248g) serving of calcium-fortified orange juice offers 27% of the daily value (21).

19) Oysters (cooked)

Calcium per 100 gramsCalcium per 135-gram cup
74 mg (6% DV)99.9 mg (8% DV)

A cup serving of cooked oysters offers 99.9 mg of calcium, 8% of the daily value (22).

20) Parmesan Cheese, dry grated

Calcium per 100 gramsCalcium per 6.2g tablespoon
884 mg (68% DV)54.8 mg (4% DV)

Dry grated Parmesan cheese can provide high amounts of calcium in small quantities.

For example, just a tablespoon serving provides 4% of the daily value (23).

21) Quark

Calcium per 100 gramsCalcium per 210-gram cup
86 mg (7% DV)181 mg (14% DV)

Quark is another excellent dairy source of calcium; a cup serving offers 14% of the daily value (24).

22) Salmon, Pink (canned, drained)

Calcium per 100 gramsCalcium per 157.5-gram half can
283 mg (22% DV)446 mg (34% DV)

Pink salmon contains significant amounts of calcium. A 157-gram half-can serving offers 34% of the daily value (25).

23) Sardines

Calcium per 100 gramsCalcium per 75-gram can
382 mg (29% DV)286 mg (22% DV)

Sardines are another calcium-rich oily fish, with a 75-gram can of sardines providing 22% of the daily value (26).

24) Soy Milk

Calcium per 100 gramsCalcium per 244-gram cup
97 mg (7% DV)237 mg (18% DV)

Soy milk contains good amounts of calcium, and a 244-gram cup supplies 18% of the daily value (27).

Ideally, when choosing soy milk, check the labels to ensure it is fortified with calcium (and other beneficial nutrients).

25) Soy yogurt

Calcium per 100 gramsCalcium per 245-gram cup
118 mg (9% DV)289 mg (22% DV)

Like soy milk, yogurt made from soy also provides a good source of calcium. A 244-gram cup provides 22% of the daily value (28).

26) Tempeh

Calcium per 100 gramsCalcium per 166-gram cup
111 mg (9% DV)184 mg (14% DV)

Tempeh is another soy-based food that is rich in calcium. A 166-gram cup of tempeh contains 14% of the daily value (29).

27) Tofu, prepared with calcium (raw weight)

Calcium per 100 gramsCalcium per 126-gram half cup
683 mg (53% DV)861 mg (66% DV)

When set with calcium sulfate (a coagulant), tofu provides an excellent source of calcium.

A 126-gram half-cup serving offers 66% of the mineral’s daily value (30).

28) Turnip Greens (raw weight)

Calcium per 100 gramsCalcium per 55-gram cup
190 mg (15% DV)104 mg (8% DV)

As they contain 8% of the daily value for the mineral per cup, turnip greens are another excellent contributor to calcium requirements (31).

29) Whey Protein Isolate

Calcium per 100 gramsCalcium per ounce (28.35g) scoop
698 mg (54% DV)200 mg (15% DV)

Protein shakes aren’t only about protein; they can also provide a broad range of vitamins and minerals.

For instance, a scoop of whey protein isolate provides 15% of the daily value of calcium (32).

30) Yogurt

Calcium per 100 gramsCalcium per 245-gram cup
121 mg (9% DV)296 mg (23% DV)

Yogurt is another good dairy source of calcium, and a cup serving provides 23% of the daily value (33).

A Note On Plant-Based Sources of Calcium

Many plant-based foods offer high amounts of calcium.

However, it is important to note that many plant foods, such as spinach and swiss chard, also contain high oxalate levels. Oxalate is an anti-nutrient that binds calcium, thus inhibiting the mineral’s absorption (34).

For this reason, high-oxalate foods are not good sources of calcium and have not been included in this guide.

Final Thoughts

This article lists many calcium-rich foods and various ways to get this essential mineral.

Among these foods, some of the best dietary sources of calcium include dairy, oily fish, cruciferous vegetables, calcium-prepared tofu, and fortified juice.

2 thoughts on “30 Foods High In Calcium”

    • They are pretty similar, but the difference will be that whole milk has 3% or so of its content as fat. So, 97% of whole milk will consist of water, protein, carbs, vitamins, and minerals. With skimmed milk, that fat content is almost zero, so there will be a slightly higher content of everything else, including minerals like calcium.

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