Top 10 Foods Highest in Calcium

Top 10 Foods Highest in Calcium

Calcium is a nutrient necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.

A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms.

Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack.

High calcium foods include tofu, milk, yogurt, cheese, leafy greens, beans, clams, okra, trout, and acorn squash. The daily value (DV) for calcium is 1000mg.

While there is some evidence that oxalates in beans and greens can hinder calcium absorption, green vegetables and beans are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability. For more info, see the section on calcium absorption.

Below is a list of high calcium foods by common serving size, for more and to sort by 100 gram and 200 calorie serving sizes see the nutrient ranking of over 200 foods high in calcium. Also see the lists of high calcium vegetables, and high calcium fruits.

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Foods High in Calcium

A block of tofu 1 Tofu
  • 172% DV (1721mg) calcium per cup
  • 95% DV (949mg) per 200 calorie serving
  • 68% DV (683mg) per 100 grams (3.5 oz)
Only tofu prepared with calcium sulfate is high in calcium. Check ingredient labels.

Nutrition Facts for Firm Tofu (Raw).
Cup of Milk 2 Skim Milk
  • 63% DV (625mg) calcium per 16oz glass
  • 41% DV (408mg) per 200 calorie serving
  • 63% DV (625mg) per 100 grams (3.5 oz)
Whole Milk and 2% Milk provide 56-58% DV per 16oz glass. Fortified Soymilk also provides up to 60% DV per 16oz glass.

Nutrition Facts for Dried Agar Seaweed.
Plain yogurt with raspberries 3 Low-Fat Yogurt
  • 49% DV (488mg) calcium per cup
  • 71% DV (711mg) per 200 calorie serving
  • 20% DV (199mg) per 100 grams (3.5 oz)
Parmesan Cheese 4 Grated Parmesan
  • 34% DV (336mg) calcium per oz
  • 60% DV (604mg) per 200 calorie serving
  • 118% DV (1184mg) per 100 grams (3.5 oz)

Other Cheeses High in Calcium (%DV per oz)

Gruyere (29% DV), Hard Goat Cheese (25%), Swiss (25%), Provolone (21%), and Cheddar (20%).

Nutrition Facts for Grated Parmesan (Hard).
A Bowl of Spinach 5 Spinach
  • 24% DV (245mg) calcium per cup cooked
  • 118% DV (1183mg) per 200 calorie serving
  • 14% DV (136mg) per 100 grams (3.5 oz)

Other Leafy Greens High in Calcium (%DV per cup cooked)

Collard Greens (27% DV), Turnip Greens (20% DV), Scotch (Curly) Kale (17%), Mustard Greens (17%), Beet Greens (16%), and Bok Choy (16%).
Note: Some claim that oxalates in leafy green vegetables harm calcium absorption. Studies on the effect of oxalates are mixed. In general, leafy greens as part of a balanced diet are a good source of calcium.

Nutrition Facts for Cooked Spinach.
Black-Eyed Peas 6 Black-Eyed Peas (Cowpeas)
  • 21% DV (211mg) calcium per cup
  • 26% DV (264mg) per 200 calorie serving
  • 13% DV (128mg) per 100 grams (3.5 oz)

Other Beans High in Calcium (%DV per cup)

Boiled Soybeans (Edamame) (18% DV), Large White Beans (16%), Baked Beans (15%), Navy Beans (13%), and Pinto Beans (8%DV).

Nutrition Facts for Cooked Blackeyed Peas.
Clams 7 Clams
  • 17% DV (175mg) calcium per 3oz serving
  • 12% DV (124mg) per 200 calorie serving
  • 9% DV (92mg) per 100 grams (3.5 oz)

Other Seafood High in Calcium (%DV per 3oz)

Cuttlefish (15% DV), Octopus (9%), Blue Crab (8%), Lobster (8%), and Shrimp (8%).

Nutrition Facts for Cooked Clams.
Sliced Okra 8 Okra
  • 12% DV (123mg) calcium per cup cooked
  • 70% DV (700mg) per 200 calorie serving
  • 8% DV (77mg) per 100 grams (3.5 oz)
Trout Fish 9 Trout
  • 12% DV (123mg) calcium per fillet
  • 11% DV (115mg) per 200 calorie serving
  • 9% DV (86mg) per 100 grams (3.5 oz)

More Fish High in Calcium (%DV per 6oz fillet)

Pike (17% DV), Pacific Herring (15%), Atlantic Herring (11%), Coho Salmon (8%), and Snapper (7%).
1 cup of canned sardines provides 57% DV.
3oz of canned salmon provides 24% DV.

Nutrition Facts for Cooked Trout.
An acorn squash 10 Acorn Squash
  • 9% DV (90mg) calcium per cup cooked
  • 16% DV (157mg) per 200 calorie serving
  • 4% DV (44mg) per 100 grams (3.5 oz)

See All 200 Foods High in Calcium

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Factors which Affect Calcium Absorption

Health Benefits of Calcium

Health Risks of Excessive Calcium Intake

People at Risk of a Calcium Deficiency

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