Foods high in calcium
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 1,000 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Parmesan | 1,180 mg | 118% | — | tbsp (5 g): 59 mg |
| Sesame seeds | 975 mg | 98% | — | tbsp (9 g): 87.8 mg |
| Swiss cheese | 890 mg | 89% | — | slice (20 g): 178 mg |
| Edam cheese | 731 mg | 73% | — | slice (20 g): 146.2 mg |
| Cheddar cheese | 707 mg | 71% | — | slice (28 g): 198 mg |
| Gouda cheese | 700 mg | 70% | — | slice (20 g): 140 mg |
| Tofu | 683 mg | 68% | — | — |
| Chia seeds | 631 mg | 63% | — | tbsp (12 g): 75.7 mg |
| Mozzarella | 505 mg | 51% | — | — |
| Feta (brynza) | 493 mg | 49% | — | — |
| Sardines in oil | 382 mg | 38% | — | — |
| Sweetened condensed milk | 284 mg | 28% | — | tbsp (19 g): 54 mg |
| Soybeans | 277 mg | 28% | 101.6 mg | — |
| Caviar | 275 mg | 28% | — | tsp (5 g): 13.8 mg |
| Flaxseed | 255 mg | 26% | — | tbsp (10 g): 25.5 mg |
| Kale | 254 mg | 25% | — | — |
| Almonds | 254 mg | 25% | — | handful (28 g): 71.1 mg |
| White beans | 240 mg | 24% | 90 mg | — |
| Dill | 208 mg | 21% | — | tbsp (1 g): 2.1 mg |
| Ricotta | 206 mg | 21% | — | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Sesame seeds | 975 mg | 98% | — | tbsp (9 g): 87.8 mg |
| Tofu | 683 mg | 68% | — | — |
| Chia seeds | 631 mg | 63% | — | tbsp (12 g): 75.7 mg |
| Soybeans | 277 mg | 28% | 101.6 mg | — |
| Flaxseed | 255 mg | 26% | — | tbsp (10 g): 25.5 mg |
| Kale | 254 mg | 25% | — | — |
| Almonds | 254 mg | 25% | — | handful (28 g): 71.1 mg |
| White beans | 240 mg | 24% | 90 mg | — |
| Dill | 208 mg | 21% | — | tbsp (1 g): 2.1 mg |
| Garlic | 181 mg | 18% | — | clove (3 g): 5.4 mg |
How much do you get each day?
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Is spinach a source of calcium? Oxalates and mineral absorptionWhy only about 5% of the calcium in spinach is absorbed, how kale differs, and better places to get calcium.Data: USDA FoodData Central.