Legumes high in calcium (per serving)
40 legumes 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 Vitasoy USA, Vitasoy Organic Creamy Original Soymilk (309 mg) and Soymilk, original and vanilla (299 mg).
Top 10 at a glance
Top 10 legumes highest in calcium
- Tofu, raw (firm, prepared with calcium sulfate)0.5 cup (126 g) · 181 kcal861 mg66% DV
- Vitasoy USA, Vitasoy Organic Creamy Original Soymilk1 cup (243 g) · 107 kcal309 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
- Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)1 cup (243 g) · 68 kcal282 mg22% DV
- Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari))1 cup (1/2" cubes) (248 g) · 151 kcal275 mg21% DV
- Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari))0.5 cup (126 g) · 98 kcal253 mg20% DV
- Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)1 cup (243 g) · 80 kcal245 mg19% DV
- Beans, white (mature seeds, canned)1 cup (262 g) · 299 kcal191 mg15% DV
- Tempeh1 cup (166 g) · 319 kcal184 mg14% DV
All 40 legumes 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 | Tofu, raw (firm, prepared with calcium sulfate) | 0.5 cup (126 g) | 861 | 683 | 181 | |
| 2 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | 1 cup (243 g) | 309 | 127 | 107 | |
| 3 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | 1 cup (243 g) | 299 | 123 | 104 | |
| 4 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | 1 cup (243 g) | 299 | 123 | 73 | |
| 5 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | 1 cup (243 g) | 282 | 116 | 68 | |
| 6 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | 1 cup (1/2" cubes) (248 g) | 275 | 111 | 151 | |
| 7 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | 0.5 cup (126 g) | 253 | 201 | 98 | |
| 8 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | 1 cup (243 g) | 245 | 101 | 80 | |
| 9 | Beans, white (mature seeds, canned) | 1 cup (262 g) | 191 | 73 | 299 | |
| 10 | Tempeh | 1 cup (166 g) | 184 | 111 | 319 | |
| 11 | Soybeans, mature cooked (boiled, without salt) | 1 cup (172 g) | 175 | 102 | 296 | |
| 12 | Beans, great northern (mature seeds, canned, low sodium) | 1 cup (262 g) | 139 | 53 | 299 | |
| 13 | Beans, small white (mature seeds, cooked, boiled, without salt) | 1 cup (179 g) | 131 | 73 | 254 | |
| 14 | Beans, navy (mature seeds, cooked, boiled, without salt) | 1 cup (182 g) | 126 | 69 | 255 | |
| 15 | Beans, pinto (mature seeds, canned, solids and liquids, low sodium) | 1 cup (240 g) | 113 | 47 | 197 | |
| 16 | Beans, french (mature seeds, cooked, boiled, without salt) | 1 cup (177 g) | 112 | 63 | 228 | |
| 17 | Okara | 1 cup (122 g) | 98 | 80 | 93 | |
| 18 | Mungo beans, mature seeds (cooked, boiled, without salt) | 1 cup (180 g) | 95 | 53 | 189 | |
| 19 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) | 1 cup (240 g) | 84 | 35 | 211 | |
| 20 | Vermicelli, made from soy | 1 cup (140 g) | 77 | 55 | 463 | |
| 21 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | 1 cup (168 g) | 72 | 43 | 203 | |
| 22 | Broadbeans (fava beans), mature seeds (canned) | 1 cup (256 g) | 67 | 26 | 182 | |
| 23 | Mung beans, mature seeds (cooked, boiled, without salt) | 1 cup (202 g) | 55 | 27 | 212 | |
| 24 | Lima beans, large (mature seeds, canned) | 1 cup (241 g) | 51 | 21 | 190 | |
| 25 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, canned, plain) | 1 cup (240 g) | 48 | 20 | 185 | |
| 26 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | 1 cup (243 g) | 41 | 17 | 114 | |
| 27 | Lentils, mature seeds (cooked, boiled, without salt) | 1 cup (198 g) | 38 | 19 | 230 | |
| 28 | Peanuts, spanish (raw) | 1 oz (28 g) | 30 | 106 | 162 | |
| 29 | Peas, split (mature seeds, cooked, boiled, without salt) | 1 cup (196 g) | 27 | 14 | 231 | |
| 30 | Peanuts, virginia (raw) | 1 oz (28 g) | 25 | 89 | 160 | |
| 31 | Peanut spread, reduced sugar | 2 tbsp (31 g) | 22 | 72 | 202 | |
| 32 | Peanuts, valencia (raw) | 1 oz (28 g) | 18 | 62 | 162 | |
| 33 | Peanuts, all types (oil-roasted, without salt) | 1 oz shelled (32 nuts) (28 g) | 17 | 61 | 170 | |
| 34 | Peanut Butter, smooth | 2 tbsp (32 g) | 17 | 54 | 188 | |
| 35 | Peanut butter, smooth style (without salt) | 2 tbsp (32 g) | 16 | 49 | 191 | |
| 36 | Hummus, home prepared | 2 tbsp (30 g) | 15 | 49 | 53 | |
| 37 | Peanut butter with omega-3, creamy | 2 tbsp (32 g) | 14 | 45 | 195 | |
| 38 | Peanut butter, chunk style (without salt) | 2 tbsp (32 g) | 14 | 45 | 188 | |
| 39 | Peanut butter, reduced sodium | 2 tbsp (32 g) | 13 | 41 | 189 | |
| 40 | Hummus, commercial | 2 tbsp (30 g) | 12 | 41 | 71 |
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 legumes 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.
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. 6 of the 40 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
- All foods high in calcium
- Fruits high in calcium
- Vegetables high in calcium
- Nuts and seeds high in calcium
- Grains high in calcium
- Fish and seafood high in calcium
- Meat and poultry high in calcium
- Dairy and eggs high in calcium
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.