Foods High in Calcium
Calcium does far more than build bones. It is involved in muscle contraction, nerve signaling, and blood clotting. Yet many adults do not reach the recommended daily intake. Here are the 30 highest-calcium foods in our database, sorted by milligrams per serving.
Top 30 Calcium-Rich Foods
| # | Food | Calcium | Calories |
|---|---|---|---|
| 1 | sesame seedsper 100g (100g) | 989mg | 565 kcal |
| 2 | Swiss Cheeseper 100g (100g) | 890mg | 393 kcal |
| 3 | Parmesanper 100g (100g) | 853mg | 420 kcal |
| 4 | Cheddar Cheeseper 100g (100g) | 707mg | 408 kcal |
| 5 | Tofuper 100g (100g) | 683mg | 144 kcal |
| 6 | Chia Seedsper 100g (100g) | 631mg | 486 kcal |
| 7 | Blue Cheeseper 100g (100g) | 528mg | 353 kcal |
| 8 | Mozzarellaper 100g (100g) | 505mg | 300 kcal |
| 9 | Feta Cheeseper 100g (100g) | 493mg | 265 kcal |
| 10 | sardine, Atlantic, canned in oil, drained solids with boneper 100g (100g) | 382mg | 208 kcal |
| 11 | Whey Protein Powderper 100g (100g) | 375mg | 381 kcal |
| 12 | Almond butter, creamyper 100g (100g) | 264mg | 614 kcal |
| 13 | Kaleper 100g (100g) | 254mg | 35 kcal |
| 14 | almondsper 100g (100g) | 254mg | 579 kcal |
| 15 | Anchovies, canned in olive oilper 100g (100g) | 240mg | 210 kcal |
| 16 | Collardsper 100g (100g) | 232mg | 32 kcal |
| 17 | Flaxseed, groundper 100g (100g) | 230mg | 534 kcal |
| 18 | Bagelsper 100g (100g) | 219mg | 264 kcal |
| 19 | Ricottaper 100g (100g) | 206mg | 150 kcal |
| 20 | Brieper 100g (100g) | 184mg | 334 kcal |
| 21 | Arugulaper 100g (100g) | 160mg | 25 kcal |
| 22 | White Breadper 100g (100g) | 151mg | 270 kcal |
| 23 | Seaweed, wakameper 100g (100g) | 150mg | 45 kcal |
| 24 | Tortillas, ready-to-bake or -fry, flour, refrigeratedper 100g (100g) | 146mg | 306 kcal |
| 25 | Soybeans, greenper 100g (100g) | 145mg | 141 kcal |
| 26 | Sour cream, lightper 100g (100g) | 141mg | 136 kcal |
| 27 | sesame butter, tahini, type of kernels unspecifiedper 100g (100g) | 141mg | 592 kcal |
| 28 | Goat Cheeseper 100g (100g) | 140mg | 264 kcal |
| 29 | hazelnuts or filbertsper 100g (100g) | 135mg | 628 kcal |
| 30 | Kefirper 100g (100g) | 130mg | 43 kcal |
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Start your free trialWhy Calcium Matters
Your skeleton stores about 99% of the calcium in your body, and it constantly remodels itself, breaking down old bone and building new bone. If dietary calcium is consistently low, your body pulls calcium from bones to maintain blood levels, gradually weakening them. This process is silent until fractures occur, which is why calcium intake matters long before osteoporosis becomes a concern.
Beyond bone health, calcium plays a critical role in muscle function. Every time your heart beats or a skeletal muscle contracts, calcium ions flow in and out of cells to make it happen. Calcium is also required for proper blood clotting and the release of hormones and enzymes throughout the body.
Adults need 1,000 mg of calcium per day (1,200 mg for women over 50 and men over 70). Dairy products are the most concentrated sources, but non-dairy options like fortified plant milks, canned sardines with bones, tofu made with calcium sulfate, and dark leafy greens (kale, bok choy) can help you reach your target. Vitamin D enhances calcium absorption, so maintaining adequate vitamin D levels is equally important.
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Take the free quizCommon Questions About Calcium
How much calcium do I need per day?
Adults aged 19-50 need 1,000 mg per day. Women over 50 and men over 70 need 1,200 mg per day. Most people can meet these needs through food alone. Supplements should only be used to fill a gap, not replace dietary sources.
Can you get enough calcium without dairy?
Yes. Calcium-fortified plant milks and orange juice, tofu made with calcium sulfate, canned fish with bones (sardines, salmon), and dark leafy greens like kale and bok choy are all good sources. Spinach contains calcium but also oxalates that reduce absorption, so it is not the best choice as a primary calcium source.
Does calcium help with weight loss?
Some research suggests that adequate calcium intake, particularly from dairy, may modestly support fat loss by influencing fat metabolism and reducing fat absorption. However, the effect is small. The more important reason to eat calcium-rich foods is long-term bone health and metabolic function.