Foods high in calcium
The top 20 foods in our database by content per 100 g.
Daily target
1,000mg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Poppy seedstbsp (8.8 g): 126.7 mg | 1,440 mg | 144% | — |
| 2 | Parmesantbsp (5 g): 59 mg | 1,180 mg | 118% | — |
| 3 | Sesame seedstbsp (9 g): 87.8 mg | 975 mg | 98% | — |
| 4 | Swiss cheeseslice (20 g): 178 mg | 890 mg | 89% | — |
| 5 | Edam cheeseslice (20 g): 146.2 mg | 731 mg | 73% | — |
| 6 | Cheddar cheeseslice (28 g): 198 mg | 707 mg | 71% | — |
| 7 | Gouda cheeseslice (20 g): 140 mg | 700 mg | 70% | — |
| 8 | Tofu | 683 mg | 68% | — |
| 9 | Chia seedstbsp (12 g): 75.7 mg | 631 mg | 63% | — |
| 10 | Mozzarella | 505 mg | 51% | — |
| 11 | Feta (brynza) | 493 mg | 49% | — |
| 12 | Sardines in oil | 382 mg | 38% | — |
| 13 | Sweetened condensed milktbsp (19 g): 54 mg | 284 mg | 28% | — |
| 14 | Soybeans | 277 mg | 28% | 101.6 mg |
| 15 | Caviartsp (5 g): 13.8 mg | 275 mg | 28% | — |
| 16 | Flaxseedtbsp (10 g): 25.5 mg | 255 mg | 26% | — |
| 17 | Kale | 254 mg | 25% | — |
| 18 | Almondshandful (28 g): 71.1 mg | 254 mg | 25% | — |
| 19 | White beans | 240 mg | 24% | 90 mg |
| 20 | Dilltbsp (1 g): 2.1 mg | 208 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 · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Poppy seedstbsp (8.8 g): 126.7 mg | 1,440 mg | 144% | — |
| 2 | Sesame seedstbsp (9 g): 87.8 mg | 975 mg | 98% | — |
| 3 | Tofu | 683 mg | 68% | — |
| 4 | Chia seedstbsp (12 g): 75.7 mg | 631 mg | 63% | — |
| 5 | Soybeans | 277 mg | 28% | 101.6 mg |
| 6 | Flaxseedtbsp (10 g): 25.5 mg | 255 mg | 26% | — |
| 7 | Kale | 254 mg | 25% | — |
| 8 | Almondshandful (28 g): 71.1 mg | 254 mg | 25% | — |
| 9 | White beans | 240 mg | 24% | 90 mg |
| 10 | Dilltbsp (1 g): 2.1 mg | 208 mg | 21% | — |
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Other nutrients
Data: USDA FoodData Central.