Top 101 Foods High In Calcium

Discover 101 foods high in calcium, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.

  1. Cheese (cheddar) (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 403 calories)
  2. Yogurt (plain, low-fat) (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 42%, Calories per 100g: 63 calories)
  3. Milk (skim, 1%, 2%, whole) (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 42-64 calories)
  4. Fortified plant-based milk (such as almond or soy milk) (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 30-45%, Calories per 100g: 17-40 calories)
  5. Sardines (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 208 calories)
  6. Salmon (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 142 calories)
  7. Tofu (firm, with calcium) (Common Serving size: 1/2 cup (126g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 76 calories)
  8. Spinach (Common Serving size: 1 cup (30g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 23 calories)
  9. Kale (Common Serving size: 1 cup (67g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 49 calories)
  10. Collard greens (Common Serving size: 1 cup (190g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 33 calories)
  11. Mustard greens (Common Serving size: 1 cup (56g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 27 calories)
  12. Bok choy (Common Serving size: 1 cup (70g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 13 calories)
  13. Broccoli (Common Serving size: 1 cup (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
  14. Almonds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 579 calories)
  15. Hazelnuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 628 calories)
  16. Pistachios (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 562 calories)
  17. Sesame seeds (Common Serving size: 1 tablespoon (9g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 573 calories)
  18. Chia seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 486 calories)
  19. Figs (Common Serving size: 1 medium (50g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 74 calories)
  20. Oranges (Common Serving size: 1 medium (154g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 47 calories)
  21. Dried apricots (Common Serving size: 5 halves (30g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 241 calories)
  22. Dried figs (Common Serving size: 2 medium (50g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 249 calories)
  23. Edamame (Common Serving size: 1/2 cup (85g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 121 calories)
  24. Chickpeas (Common Serving size: 1/2 cup (82g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 364 calories)
  25. Black beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 132 calories)
  26. Navy beans (Common Serving size: 1/2 cup (87g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 127 calories)
  27. Lentils (Common Serving size: 1/2 cup (99g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 116 calories)
  28. Pinto beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 143 calories)
  29. Soybeans (Common Serving size: 1/2 cup (93g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 173 calories)
  30. Tempeh (Common Serving size: 1/2 cup (83g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 193 calories)
  31. Amaranth (cooked) (Common Serving size: 1 cup (246g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 103 calories)
  32. Quinoa (cooked) (Common Serving size: 1 cup (185g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 120 calories)
  33. Oats (Common Serving size: 1 cup (156g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 389 calories)
  34. Raisins (Common Serving size: 1/4 cup (43g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 299 calories)
  35. Prunes (Common Serving size: 1/4 cup (44g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 240 calories)
  36. Molasses (Common Serving size: 1 tablespoon (20g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 290 calories)
  37. Rhubarb (Common Serving size: 1 cup (122g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 21 calories)
  38. Watercress (Common Serving size: 1 cup (34g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 11 calories)
  39. Butternut squash (Common Serving size: 1 cup (205g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 45 calories)
  40. Acorn squash (Common Serving size: 1 cup (205g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 40 calories)
  41. Spinach (Common Serving size: 1 cup (30g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 23 calories)
  42. Kale (Common Serving size: 1 cup (67g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 49 calories)
  43. Bok choy (Common Serving size: 1 cup (170g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 13 calories)
  44. Collard greens (Common Serving size: 1 cup (190g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 33 calories)
  45. Turnip greens (Common Serving size: 1 cup (55g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 29 calories)
  46. Mustard greens (Common Serving size: 1 cup (56g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 27 calories)
  47. Swiss chard (Common Serving size: 1 cup (36g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 19 calories)
  48. Broccoli (Common Serving size: 1 cup (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
  49. Okra (Common Serving size: 1 cup (100g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 33 calories)
  50. Fennel (Common Serving size: 1 cup (87g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 31 calories)
  51. Leeks (Common Serving size: 1 cup (89g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
  52. Green peas (Common Serving size: 1 cup (145g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 81 calories)
  53. Snow peas (Common Serving size: 1 cup (98g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 42 calories)
  54. Asparagus (Common Serving size: 1 cup (134g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 20 calories)
  55. Artichoke (Common Serving size: 1 medium (120g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 47 calories)
  56. Mushrooms (Common Serving size: 1 cup (70g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 22 calories)
  57. Cabbage (Common Serving size: 1 cup (89g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 25 calories)
  58. Buttery spread (Common Serving size: 1 tablespoon (14g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 714 calories)
  59. Tofu (Common Serving size: 1/2 cup (124g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 76 calories)
  60. Tempeh (Common Serving size: 1/2 cup (84g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 193 calories)
  61. Almonds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 576 calories)
  62. Sesame seeds (Common Serving size: 1 tablespoon (9g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 573 calories)
  63. Flaxseeds (Common Serving size: 1 tablespoon (7g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 534 calories)
  64. Chia seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 486 calories)
  65. Sunflower seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 584 calories)
  66. Pumpkin seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 559 calories)
  67. Pistachios (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 562 calories)
  68. Cashews (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 553 calories)
  69. Hazelnuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 628 calories)
  70. Pecans (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 691 calories)
  71. Walnuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 654 calories)
  72. Brazil nuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 656 calories)
  73. Macadamia nuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 718 calories)
  74. Nutritional yeast (Common Serving size: 1 tablespoon (5g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 360 calories)
  75. Molasses (Common Serving size: 1 tablespoon (20g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 290 calories)
  76. Fortified plant milks (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 30-50%, Calories per 100g: varies)
  77. Fortified orange juice (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 50%, Calories per 100g: 45 calories)
  78. Fortified breakfast cereals (Common Serving size: 1 cup (30g), Recommended Daily Intake (% RDI): 10-25%, Calories per 100g: varies)
  79. Fortified tofu (Common Serving size: 1/2 cup (124g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 76 calories)
  80. Fortified soy milk (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 33 calories)
  81. Fortified oatmeal (Common Serving size: 1 packet (28g), Recommended Daily Intake (% RDI): 36%, Calories per 100g: 367 calories)
  82. Fortified bread (Common Serving size: 1 slice (28g), Recommended Daily Intake (% RDI): 10-20%, Calories per 100g: varies)
  83. Fortified orange (Common Serving size: 1 medium fruit (131g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 47 calories)
  84. Fortified yogurt (Common Serving size: 1 container (170g), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 61 calories)
  85. Fortified cheese (Common Serving size: 1 slice (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 402 calories)
  86. Fortified rice milk (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 47 calories)
  87. Fortified almond milk (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 45%, Calories per 100g: 17 calories)
  88. Fortified coconut milk (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 38%, Calories per 100g: 230 calories)
  89. Fortified hemp milk (Common Serving size: 1 cup (240mL), Recommended Daily Intake (% RDI): 46%, Calories per 100g: 55 calories)
  90. Fortified hemp tofu (Common Serving size: 1/2 cup (124g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 128 calories)
  91. Fortified plant-based meat substitutes (Common Serving size: varies, Recommended Daily Intake (% RDI): varies, Calories per 100g: varies)
  92. Edamame (Common Serving size: 1/2 cup (80g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 121 calories)
  93. Navy beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 337 calories)
  94. White beans (Common Serving size: 1/2 cup (87g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 333 calories)
  95. Chickpeas (Common Serving size: 1/2 cup (82g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 364 calories)
  96. Lentils (Common Serving size: 1/2 cup (99g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 116 calories)
  97. Black-eyed peas (Common Serving size: 1/2 cup (94g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 341 calories)
  98. Black beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 339 calories)
  99. Pinto beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 143 calories)
  100. Lima beans (Common Serving size: 1/2 cup (123g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 115 calories)
  101. Mung beans (Common Serving size: 1/2 cup (60g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 105 calories)

Calcium is an essential mineral that is important for maintaining strong bones and teeth, as well as helping with muscle function, nerve transmission, and hormone secretion.

Getting enough calcium in your diet is important for overall health, and there are many foods that are high in this mineral. This list of 101 foods high in calcium includes a variety of dairy and non-dairy options, as well as plant-based sources that are suitable for vegans and vegetarians.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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