Foods high in calcium

The 15 foods with the most calcium per 100 grams, out of 486 with a USDA figure. Tap a food to compare it.

How the calcium list is built

Of the 486 foods on this site, USDA gives a calcium figure for 486. 12 list exactly 0 mg. Per 100 grams the top is parmesan with 1,184 mg (91% of the Daily Value). Per serving it is firm tofu with 861 mg in ½ cup, and for the same 100 kcal it is unsweetened almond milk with 1,227 mg.

Top 25 per 100 g · Daily Value 1,300 mg
#	Food	Group	Per 100 g	% DV
1	Parmesan	Dairy & eggs	1,184 mg	91%
2	American cheese	Dairy & eggs	1,045 mg	80%
3	Ground cinnamon	Condiments	1,002 mg	77%
4	Sesame seeds	Nuts & seeds	975 mg	75%
5	Swiss cheese	Dairy & eggs	890 mg	68%
6	Part-skim mozzarella	Dairy & eggs	782 mg	60%
7	Provolone	Dairy & eggs	756 mg	58%
8	Monterey Jack	Dairy & eggs	746 mg	57%
9	Cheddar	Dairy & eggs	711 mg	55%
10	Gouda	Dairy & eggs	700 mg	54%
11	Whey protein powder	Dairy & eggs	698 mg	54%
12	Firm tofu	Legumes	683 mg	53%
13	Chia seeds	Nuts & seeds	631 mg	49%
14	Blue cheese	Dairy & eggs	528 mg	41%
15	Mozzarella	Dairy & eggs	505 mg	39%
16	Feta	Dairy & eggs	493 mg	38%
17	Tahini	Nuts & seeds	426 mg	33%
18	Sardines (canned in oil)	Fish & seafood	382 mg	29%
19	Regular tofu	Legumes	350 mg	27%
20	Almond butter	Nuts & seeds	347 mg	27%
21	Pink salmon (canned)	Fish & seafood	283 mg	22%
22	Caviar (fish roe)	Fish & seafood	275 mg	21%
23	Almonds	Nuts & seeds	269 mg	21%
24	Roasted almonds	Nuts & seeds	268 mg	21%
25	Flaxseeds	Nuts & seeds	255 mg	20%

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Firm tofu	½ cup (126 g)	861 mg	66%
2	Whey protein powder	3 scoop (86 g)	600 mg	46%
3	Unsweetened almond milk	1 cup (262 g)	482 mg	37%
4	Low-fat plain yogurt	1 cup (8 fl oz) (245 g)	448 mg	34%
5	Regular tofu	½ cup (124 g)	434 mg	33%
6	Natto	1 cup (175 g)	380 mg	29%
7	Parmesan	1 oz (28.4 g)	336 mg	26%
8	Goat milk	1 cup (244 g)	327 mg	25%
9	Sardines (canned in oil)	3 oz (85.1 g)	325 mg	25%
10	Kefir	1 cup (243 g)	316 mg	24%
11	1% milk	1 cup (244 g)	305 mg	23%
12	Skim milk	1 cup (245 g)	299 mg	23%

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Unsweetened almond milk	667 g	1,227 mg
2	Watercress	909 g	1,091 mg
3	Bok choy	769 g	808 mg
4	Fresh basil	435 g	770 mg
5	Kale	286 g	726 mg
6	Collard greens	313 g	725 mg
7	Arugula	400 g	640 mg
8	Boiled spinach	435 g	591 mg
9	Napa cabbage	625 g	481 mg
10	Pickles (dill)	833 g	475 mg
11	Firm tofu	69 g	474 mg
12	Regular tofu	132 g	461 mg

Read the rest — 3 more sections

Why the three rankings differ

Per 100 g favours concentrated foods: 3 of the top 25 are dried, dry or milled products that are rarely eaten 100 g at a time. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 7 foods appear in both the per-100 g and the per-serving top 25.

Calcium by food group, per 100 g

Fruits: goji berries (190 mg), dried figs (162 mg) and rhubarb (86 mg).

Vegetables: kale (254 mg), collard greens (232 mg) and dandelion greens (187 mg).

Legumes: firm tofu (683 mg), regular tofu (350 mg) and natto (217 mg).

Nuts & seeds: sesame seeds (975 mg), chia seeds (631 mg) and tahini (426 mg).

Grains & pasta: wheat bran (73 mg), oat bran (58 mg) and oats (52 mg).

Bread & bakery: waffles (255 mg), cornbread (249 mg) and biscuits (235 mg).

Dairy & eggs: parmesan (1,184 mg), American cheese (1,045 mg) and Swiss cheese (890 mg).

Poultry: cooked ground turkey (85% lean) (49 mg), cooked ground turkey (31 mg) and roasted chicken wing (18 mg).

Meat: microwaved turkey bacon (163 mg), bologna (85 mg) and braised pork spareribs (47 mg).

Fish & seafood: sardines (canned in oil) (382 mg), pink salmon (canned) (283 mg) and caviar (fish roe) (275 mg).

Fats & oils: butter (24 mg), salted butter (24 mg) and mayonnaise (8 mg).

Sweets: molasses (205 mg), white chocolate (199 mg) and milk chocolate (189 mg).

Snacks: tortilla chips (106 mg), trail mix (78 mg) and granola bar (61 mg).

Breakfast cereals: cooked cream of wheat (87 mg), granola (76 mg) and cooked grits (1 mg).

Drinks: unsweetened almond milk (184 mg), rice milk (118 mg) and chocolate milk (109 mg).

Condiments: ground cinnamon (1,002 mg), fresh basil (177 mg) and ground turmeric (168 mg).

Against the Daily Value

The FDA Daily Value for calcium is 1,300 mg. Per the serving shown, 20 foods here reach 20% of it or more and 385 stay under 5%. Servings are USDA household measures and are not the same as the reference amounts printed on packaged-food labels, so these counts describe this list, not label claims. Daily Values are reference amounts for reading labels; individual needs differ.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.