Foods high in calcium (per serving)
100 whole foods ranked by calcium per common serving, from USDA FoodData Central. Tofu, raw leads with 861 mg per 0.5 cup (66% of the Daily Value), followed by Yogurt (488 mg) and Cheese, parmesan (355 mg).
Calcium builds bone and teeth and is needed for muscle contraction and nerve signalling. The Daily Value is 1,300 mg. Dairy, canned fish with bones, tofu set with calcium and leafy greens are the main food sources.
Top 10 at a glance
Top 10 foods highest in calcium
- Tofu, raw (firm, prepared with calcium sulfate)0.5 cup (126 g) · 181 kcal861 mg66% DV
- Yogurt, plain (skim milk)1 cup (8 fl oz) (245 g) · 137 kcal488 mg38% DV
- Cheese, parmesan (shredded)1 oz (28 g) · 118 kcal355 mg27% DV
- Fish, sardine (Atlantic, canned in oil, drained solids with bone)3 oz (85 g) · 177 kcal325 mg25% DV
- Vitasoy USA, Vitasoy Organic Creamy Original Soymilk1 cup (243 g) · 107 kcal309 mg24% DV
- Milk, fluid (1% fat, without added vitamin A and vitamin D)1 cup (244 g) · 102 kcal305 mg24% DV
- Soymilk, original and vanilla (with added calcium, vitamins A and D)1 cup (243 g) · 104 kcal299 mg23% DV
- Vitasoy USA, Vitasoy Light Vanilla Soymilk1 cup (243 g) · 73 kcal299 mg23% DV
- Cheese, gruyere1 oz (28 g) · 117 kcal287 mg22% DV
- Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)1 cup (243 g) · 68 kcal282 mg22% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1,300 mg.
| # | Food | Group | Serving | Calcium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 861 | 683 | 181 | |
| 2 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 488 | 199 | 137 | |
| 3 | Cheese, parmesan (shredded) | Dairy and eggs | 1 oz (28 g) | 355 | 1,253 | 118 | |
| 4 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | Fish and seafood | 3 oz (85 g) | 325 | 382 | 177 | |
| 5 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes | 1 cup (243 g) | 309 | 127 | 107 | |
| 6 | Milk, fluid (1% fat, without added vitamin A and vitamin D) | Dairy and eggs | 1 cup (244 g) | 305 | 125 | 102 | |
| 7 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 299 | 123 | 104 | |
| 8 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes | 1 cup (243 g) | 299 | 123 | 73 | |
| 9 | Cheese, gruyere | Dairy and eggs | 1 oz (28 g) | 287 | 1,011 | 117 | |
| 10 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 282 | 116 | 68 | |
| 11 | Milk, buttermilk (fluid, whole) | Dairy and eggs | 1 cup (245 g) | 282 | 115 | 152 | |
| 12 | Seeds, sesame seeds (whole, roasted and toasted) | Nuts and seeds | 1 oz (28 g) | 280 | 989 | 160 | |
| 13 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 275 | 111 | 151 | |
| 14 | Cheese, swiss (low sodium) | Dairy and eggs | 1 oz (28 g) | 272 | 961 | 106 | |
| 15 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 268 | 141 | 63 | |
| 16 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 261 | 145 | 254 | |
| 17 | Cheese, goat (hard type) | Dairy and eggs | 1 oz (28 g) | 254 | 895 | 128 | |
| 18 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 0.5 cup (126 g) | 253 | 201 | 98 | |
| 19 | Milk, low sodium (fluid) | Dairy and eggs | 1 cup (244 g) | 246 | 101 | 149 | |
| 20 | Garlic, raw | Vegetables | 1 cup (136 g) | 246 | 181 | 203 | |
| 21 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 245 | 101 | 80 | |
| 22 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 245 | 136 | 41 | |
| 23 | Fish, salmon (pink, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 241 | 283 | 117 | |
| 24 | Cheese, mexican (queso cotija) | Dairy and eggs | 1 oz (28 g) | 227 | 800 | 104 | |
| 25 | Spinach souffle | Vegetables | 1 cup (136 g) | 224 | 165 | 234 | |
| 26 | Cheese, mozzarella (part skim milk) | Dairy and eggs | 1 oz (28 g) | 222 | 782 | 72 | |
| 27 | Fish, mackerel (jack, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 205 | 241 | 133 | |
| 28 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 197 | 137 | 29 | |
| 29 | Beans, white (mature seeds, canned) | Legumes | 1 cup (262 g) | 191 | 73 | 299 | |
| 30 | Yogurt, Greek (plain, nonfat) | Dairy and eggs | 1 container (170 g) | 189 | 111 | 100 | |
| 31 | Tempeh | Legumes | 1 cup (166 g) | 184 | 111 | 319 | |
| 32 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 177 | 150 | 42 | |
| 33 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 175 | 102 | 296 | |
| 34 | Seeds, chia seeds (dried) | Nuts and seeds | 1 oz (28 g) | 169 | 595 | 138 | |
| 35 | Salmon, sockeye (canned, total can contents) | Fish and seafood | 3 oz (85 g) | 168 | 198 | 130 | |
| 36 | Mustard greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (140 g) | 165 | 118 | 36 | |
| 37 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 164 | 114 | 39 | |
| 38 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 158 | 93 | 20 | |
| 39 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (105 g) | 147 | 140 | 35 | |
| 40 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 139 | 53 | 299 | |
| 41 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 131 | 73 | 254 | |
| 42 | Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) | Nuts and seeds | 2 tbsp (30 g) | 128 | 426 | 178 | |
| 43 | Beans, navy (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (182 g) | 126 | 69 | 255 | |
| 44 | Teff, cooked | Grains | 1 cup (252 g) | 123 | 49 | 255 | |
| 45 | Crustaceans, shrimp (mixed species, canned) | Fish and seafood | 3 oz (85 g) | 123 | 145 | 85 | |
| 46 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 113 | 73 | 188 | |
| 47 | Beans, pinto (mature seeds, canned, solids and liquids, low sodium) | Legumes | 1 cup (240 g) | 113 | 47 | 197 | |
| 48 | Beans, french (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 112 | 63 | 228 | |
| 49 | Eppaw, raw | Vegetables | 1 cup (100 g) | 110 | 110 | 150 | |
| 50 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 102 | 58 | 35 | |
| 51 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 100 | 118 | 21 | |
| 52 | Mollusks, oyster (eastern, wild, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 99 | 116 | 87 | |
| 53 | Okara | Legumes | 1 cup (122 g) | 98 | 80 | 93 | |
| 54 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 98 | 39 | 328 | |
| 55 | Butterbur, (fuki) (raw) | Vegetables | 1 cup (94 g) | 97 | 103 | 13 | |
| 56 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 95 | 53 | 189 | |
| 57 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 94 | 59 | 83 | |
| 58 | Purslane, cooked (boiled, drained, without salt) | Vegetables | 1 cup (115 g) | 90 | 78 | 21 | |
| 59 | Crustaceans, crab (blue, crab cakes, home recipe) | Fish and seafood | 3 oz (85 g) | 89 | 105 | 132 | |
| 60 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 89 | 27 | 249 | |
| 61 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 88 | 100 | 19 | |
| 62 | Fish, bass (freshwater, mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 88 | 103 | 124 | |
| 63 | Tomatoes, red (ripe, canned, stewed) | Vegetables | 1 cup (255 g) | 87 | 34 | 66 | |
| 64 | Fish, perch (mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 87 | 102 | 99 | |
| 65 | New Zealand spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (180 g) | 86 | 48 | 22 | |
| 66 | Nuts, almond butter (plain, without salt added) | Nuts and seeds | 2 tbsp (32 g) | 84 | 264 | 196 | |
| 67 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) | Legumes | 1 cup (240 g) | 84 | 35 | 211 | |
| 68 | Parsley, fresh | Vegetables | 1 cup chopped (60 g) | 83 | 138 | 22 | |
| 69 | Nuts, almonds (oil roasted, without salt added) | Nuts and seeds | 1 oz (22 whole kernels) (28 g) | 82 | 291 | 172 | |
| 70 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 82 | 61 | 31 | |
| 71 | Okra, raw | Vegetables | 1 cup (100 g) | 82 | 82 | 33 | |
| 72 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 82 | 96 | 76 | |
| 73 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 78 | 92 | 126 | |
| 74 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 77 | 55 | 463 | |
| 75 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | Vegetables | 1 cup (210 g) | 74 | 35 | 227 | |
| 76 | Fish, trout (rainbow, wild, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 73 | 86 | 128 | |
| 77 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 72 | 43 | 203 | |
| 78 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 72 | 40 | 63 | |
| 79 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped (100 g) | 72 | 72 | 32 | |
| 80 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 69 | 46 | 22 | |
| 81 | Celeriac, raw | Vegetables | 1 cup (156 g) | 67 | 43 | 66 | |
| 82 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup (256 g) | 67 | 26 | 182 | |
| 83 | Onions, sweet (raw) | Vegetables | 1 onion (331 g) | 66 | 20 | 106 | |
| 84 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 65 | 230 | 151 | |
| 85 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 65 | 42 | 209 | |
| 86 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 63 | 42 | 27 | |
| 87 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 61 | 65 | 41 | |
| 88 | Oranges, raw (Florida) | Fruits | 1 fruit (2-5/8" dia) (141 g) | 61 | 43 | 65 | |
| 89 | Rutabagas, raw | Vegetables | 1 cup, cubes (140 g) | 60 | 43 | 52 | |
| 90 | Parsnips, raw | Vegetables | 1 cup slices (133 g) | 59 | 44 | 100 | |
| 91 | Cabbage, chinese (pe-tsai) (raw) | Vegetables | 1 cup, shredded (76 g) | 59 | 77 | 12 | |
| 92 | Onions, frozen (whole, cooked, boiled, drained, without salt) | Vegetables | 1 cup (210 g) | 57 | 27 | 59 | |
| 93 | Artichokes, (globe or french) (raw) | Vegetables | 1 artichoke, medium (128 g) | 56 | 44 | 60 | |
| 94 | Pork, fresh (loin, sirloin (chops), bone-in, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 55 | 65 | 148 | |
| 95 | Broccoli, stalks (raw) | Vegetables | 1 stalk (114 g) | 55 | 48 | 32 | |
| 96 | Malabar spinach, cooked | Vegetables | 1 cup (44 g) | 55 | 124 | 10 | |
| 97 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 55 | 27 | 212 | |
| 98 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 54 | 32 | 209 | |
| 99 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup (89 g) | 53 | 59 | 54 | |
| 100 | Turnips, cooked (boiled, drained, without salt) | Vegetables | 1 cup, cubes (156 g) | 51 | 33 | 34 |
Calcium by food group
The best calcium sources within each group. Each heading opens the full group list.
Fruits high in calcium (50)
- Oranges, raw (Florida) · 61 mg per 1 fruit (2-5/8" dia)
- Figs, dried (uncooked) · 46 mg per 1 oz
- Blackberries, frozen (unsweetened) · 44 mg per 1 cup, unthawed
- Sugar-apples, (sweetsop) (raw) · 37 mg per 1 fruit (2-7/8" dia)
- Currants, red and white (raw) · 37 mg per 1 cup
- Mangos, raw · 37 mg per 1 fruit without refuse
Vegetables high in calcium (50)
- Collards, cooked (boiled, drained, without salt) · 268 mg per 1 cup, chopped
- Soybeans, green (cooked, boiled, drained, without salt) · 261 mg per 1 cup
- Garlic, raw · 246 mg per 1 cup
- Spinach, cooked (boiled, drained, without salt) · 245 mg per 1 cup
- Spinach souffle · 224 mg per 1 cup
- Turnip greens, cooked (boiled, drained, without salt) · 197 mg per 1 cup, chopped
Legumes high in calcium (40)
- Tofu, raw (firm, prepared with calcium sulfate) · 861 mg per 0.5 cup
- Vitasoy USA, Vitasoy Organic Creamy Original Soymilk · 309 mg per 1 cup
- Soymilk, original and vanilla (with added calcium, vitamins A and D) · 299 mg per 1 cup
- Vitasoy USA, Vitasoy Light Vanilla Soymilk · 299 mg per 1 cup
- Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) · 282 mg per 1 cup
- Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) · 275 mg per 1 cup (1/2" cubes)
Nuts and seeds high in calcium (12)
- Seeds, sesame seeds (whole, roasted and toasted) · 280 mg per 1 oz
- Seeds, chia seeds (dried) · 169 mg per 1 oz
- Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) · 128 mg per 2 tbsp
- Nuts, almond butter (plain, without salt added) · 84 mg per 2 tbsp
- Nuts, almonds (oil roasted, without salt added) · 82 mg per 1 oz (22 whole kernels)
- Seeds, flaxseed · 65 mg per 1 oz
Grains high in calcium (17)
- Teff, cooked · 123 mg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 42 mg per 1 cup
- Spaghetti, spinach (cooked) · 42 mg per 1 cup
- Quinoa, cooked · 31 mg per 1 cup
- Rice, brown (medium-grain, cooked) · 20 mg per 1 cup
- Spelt, cooked · 19 mg per 1 cup
Fish and seafood high in calcium (14)
- Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 325 mg per 3 oz
- Fish, salmon (pink, canned, drained solids) · 241 mg per 3 oz
- Fish, mackerel (jack, canned, drained solids) · 205 mg per 3 oz
- Salmon, sockeye (canned, total can contents) · 168 mg per 3 oz
- Crustaceans, shrimp (mixed species, canned) · 123 mg per 3 oz
- Mollusks, oyster (eastern, wild, cooked, moist heat) · 99 mg per 3 oz
Meat and poultry high in calcium (50)
- Pork, fresh (loin, sirloin (chops), bone-in, separable lean only, cooked, broiled) · 55 mg per 3 oz
- Turkey, whole (neck, meat only, cooked, simmered) · 49 mg per 3 oz
- Lamb, New Zealand (imported, neck chops, separable lean only, cooked, braised) · 49 mg per 3 oz
- Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) · 42 mg per 3 oz
- Chicken, broilers or fryers (neck, meat only, cooked, simmered) · 37 mg per 3 oz
- Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) · 37 mg per 3 oz
Dairy and eggs high in calcium (17)
- Yogurt, plain (skim milk) · 488 mg per 1 cup (8 fl oz)
- Cheese, parmesan (shredded) · 355 mg per 1 oz
- Milk, fluid (1% fat, without added vitamin A and vitamin D) · 305 mg per 1 cup
- Cheese, gruyere · 287 mg per 1 oz
- Milk, buttermilk (fluid, whole) · 282 mg per 1 cup
- Cheese, swiss (low sodium) · 272 mg per 1 oz
Calcium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for calcium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in calcium?
Among whole foods in the USDA database, Tofu, raw (firm, prepared with calcium sulfate) has the most calcium per serving: 861 mg per 0.5 cup (66% of the Daily Value). Per 100 g it contains 683 mg.
Which fruit has the most calcium?
Oranges, raw (Florida), with 61 mg per 1 fruit (2-5/8" dia) (4.7% of the Daily Value). See the full list of fruits high in calcium below.
Which vegetable has the most calcium?
Collards, cooked (boiled, drained, without salt), with 268 mg per 1 cup, chopped (21% of the Daily Value). See the full list of vegetables high in calcium below.
How much calcium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 1,300 mg of calcium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in calcium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 16 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.