Grains high in calcium (per serving)

17 grains ranked by calcium per common serving, from USDA FoodData Central. Teff, cooked leads with 123 mg per 1 cup (9.5% of the Daily Value), followed by Cereals, oats (42 mg) and Spaghetti, spinach (42 mg).

Top 10 at a glance

Top 10 grains highest in calcium

Teff, cooked1 cup (252 g) · 255 kcal123 mg9.5% DV
Cereals, oats (regular and quick, not fortified, dry)1 cup (81 g) · 307 kcal42 mg3.2% DV
Spaghetti, spinach (cooked)1 cup (140 g) · 182 kcal42 mg3.2% DV
Quinoa, cooked1 cup (185 g) · 222 kcal31 mg2.4% DV
Rice, brown (medium-grain, cooked)1 cup (195 g) · 218 kcal20 mg1.5% DV
Spelt, cooked1 cup (194 g) · 246 kcal19 mg1.5% DV
Bulgur, cooked1 cup (182 g) · 151 kcal18 mg1.4% DV
Barley, pearled (cooked)1 cup (157 g) · 193 kcal17 mg1.3% DV
Wheat, KAMUT khorasan (cooked)1 cup (172 g) · 227 kcal15 mg1.2% DV
Pasta, whole-wheat (cooked)1 cup spaghetti not packed (117 g) · 174 kcal15 mg1.2% DV

All 17 grains 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	Serving	Calcium (mg)	% Daily Value	Per 100 g	kcal
1	Teff, cooked	1 cup (252 g)	123	9.5%	49	255
2	Cereals, oats (regular and quick, not fortified, dry)	1 cup (81 g)	42	3.2%	52	307
3	Spaghetti, spinach (cooked)	1 cup (140 g)	42	3.2%	30	182
4	Quinoa, cooked	1 cup (185 g)	31	2.4%	17	222
5	Rice, brown (medium-grain, cooked)	1 cup (195 g)	20	1.5%	10	218
6	Spelt, cooked	1 cup (194 g)	19	1.5%	10	246
7	Bulgur, cooked	1 cup (182 g)	18	1.4%	10	151
8	Barley, pearled (cooked)	1 cup (157 g)	17	1.3%	11	193
9	Wheat, KAMUT khorasan (cooked)	1 cup (172 g)	15	1.2%	9	227
10	Pasta, whole-wheat (cooked)	1 cup spaghetti not packed (117 g)	15	1.2%	13	174
11	Noodles, japanese (somen, cooked)	1 cup (176 g)	14	1.1%	8	231
12	Couscous, cooked	1 cup, cooked (157 g)	13	1%	8	176
13	Buckwheat groats, roasted (cooked)	1 cup (168 g)	12	0.9%	7	155
14	Rice noodles, cooked	1 cup (176 g)	7	0.5%	4	190
15	Millet, cooked	1 cup (174 g)	5	0.4%	3	207
16	Wild rice, cooked	1 cup (164 g)	5	0.4%	3	166
17	Pasta, gluten-free (corn, cooked)	1 cup (140 g)	1	0.1%	1	176

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 grains in the USDA database, Teff, cooked has the most calcium per serving: 123 mg per 1 cup (9.5% of the Daily Value). Per 100 g it contains 49 mg.

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. 0 of the 17 foods on this list reach 20% DV per serving.

Related rankings

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.