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Foods high in calcium

The most calcium per typical portion among 13,578 USDA reference foods: tofu, 861 mg in 0.5 cup, 66% of the 1,300 mg Daily Value. 81 of the 1,060 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most calcium per portion?

  1. 1
    Tofu
    Tofu, raw, firm, prepared with calcium sulfate · 0.5 cup (126 g)
    861mg66% DV · 683 mg per 100 g · 949 mg per 200 calories
  2. 2
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    569mg44% DV · 382 mg per 100 g · 367 mg per 200 calories
  3. 3
    Nonfat milk
    Milk, fluid, nonfat, calcium fortified (fat free or skim) · 1 cup (247 g)
    504mg39% DV · 204 mg per 100 g · 1,166 mg per 200 calories
  4. 4
    Skim milk yogurt
    Yogurt, plain, skim milk · 1 cup (8 fl oz) (245 g)
    488mg38% DV · 199 mg per 100 g · 711 mg per 200 calories
  5. 5
    Chocolate milk
    Milk, chocolate, fluid, commercial, reduced fat, with added calcium · 1 cup (250 g)
    485mg37% DV · 194 mg per 100 g · 497 mg per 200 calories
  6. 6
    Sheep milk
    Milk, sheep, fluid · 1 cup (245 g)
    473mg36% DV · 193 mg per 100 g · 357 mg per 200 calories
  7. 7
    Lambsquarters
    Lambsquarters, cooked, boiled, drained, with salt · 1 cup, chopped (180 g)
    464mg36% DV · 258 mg per 100 g · 1,613 mg per 200 calories
  8. 8
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    458mg35% DV · 241 mg per 100 g · 309 mg per 200 calories
  9. 9
    Low fat yogurt
    Yogurt, plain, low fat · 1 cup (8 fl oz) (245 g)
    448mg34% DV · 183 mg per 100 g · 581 mg per 200 calories
  10. 10
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    423mg33% DV · 188 mg per 100 g · 249 mg per 200 calories
  11. 11
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    423mg33% DV · 188 mg per 100 g · 249 mg per 200 calories
  12. 12
    Almond milk
    Almond milk, unsweetened · 1 cup (244 g)
    422mg32% DV · 173 mg per 100 g · 2,307 mg per 200 calories
  13. 13
    Vanilla yogurt
    Yogurt, vanilla, low fat. · 1 cup (8 fl oz) (245 g)
    419mg32% DV · 171 mg per 100 g · 402 mg per 200 calories
  14. 14
    Indian buffalo milk
    Milk, indian buffalo, fluid · 1 cup (244 g)
    412mg32% DV · 169 mg per 100 g · 348 mg per 200 calories
  15. 15
    Nonfat milk yogurt
    Yogurt, nonfat milk, plain · 1 cup (245 g)
    409mg31% DV · 167 mg per 100 g · 668 mg per 200 calories
  16. 16
    Malted milk
    Milk, malted · 1 cup (256 g)
    407mg31% DV · 159 mg per 100 g · 482 mg per 200 calories
  17. 17
    401mg31% DV · 165 mg per 100 g · 805 mg per 200 calories
  18. 18
    Natto
    Natto · 1 cup (175 g)
    380mg29% DV · 217 mg per 100 g · 206 mg per 200 calories
  19. 19
    Oat milk
    Oat milk · 1 cup (244 g)
    378mg29% DV · 155 mg per 100 g · 689 mg per 200 calories
  20. 20
    Non-dairy milk
    Non-dairy milk, NFS · 1 cup (244 g)
    373mg29% DV · 153 mg per 100 g · 987 mg per 200 calories
  21. 21
    Yogurt
    Yogurt, fruit variety, nonfat · 1 cup (8 fl oz) (245 g)
    372mg29% DV · 152 mg per 100 g · 320 mg per 200 calories
  22. 22
    Fruit yogurt
    Yogurt, fruit, low fat, 10 grams protein per 8 ounce · 1 cup (8 fl oz) (245 g)
    372mg29% DV · 152 mg per 100 g · 298 mg per 200 calories
  23. 23
    Almond milk yogurt
    Yogurt, almond milk · 1 cup (226 g)
    362mg28% DV · 160 mg per 100 g · 250 mg per 200 calories
  24. 24
    Collards
    Collards, frozen, chopped, cooked, boiled, drained, with salt · 1 cup, chopped (170 g)
    357mg27% DV · 210 mg per 100 g · 1,167 mg per 200 calories
  25. 25
    Reduced fat milk
    Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D · 1 cup (246 g)
    352mg27% DV · 143 mg per 100 g · 511 mg per 200 calories
  26. 26
    Buttermilk
    Milk, buttermilk, fluid, cultured, reduced fat · 1 cup (245 g)
    350mg27% DV · 143 mg per 100 g · 511 mg per 200 calories
  27. 27
    350mg27% DV · 144 mg per 100 g · 640 mg per 200 calories
  28. 28
    350mg27% DV · 144 mg per 100 g · 543 mg per 200 calories
  29. 29
    Lowfat milk
    Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D · 1 cup (246 g)
    349mg27% DV · 142 mg per 100 g · 592 mg per 200 calories
  30. 30
    Soy milk
    Soymilk (All flavors), enhanced · 1 cup (243 g)
    340mg26% DV · 140 mg per 100 g · 622 mg per 200 calories
  31. 31
    Ricotta cheese
    Cheese, ricotta, part skim milk · 0.5 cup (124 g)
    337mg26% DV · 272 mg per 100 g · 394 mg per 200 calories
  32. 32
    Parmesan cheese
    Cheese, parmesan, hard · 1 oz (28 g)
    336mg26% DV · 1,184 mg per 100 g · 604 mg per 200 calories
  33. 33
    Eggnog
    Eggnog · 1 cup (254 g)
    330mg25% DV · 130 mg per 100 g · 295 mg per 200 calories
  34. 34
    Coconut milk yogurt
    Yogurt, coconut milk · 1 cup (226 g)
    328mg25% DV · 145 mg per 100 g · 269 mg per 200 calories
  35. 35
    Goat milk
    Milk, goat, fluid, with added vitamin D · 1 cup (244 g)
    327mg25% DV · 134 mg per 100 g · 388 mg per 200 calories
  36. 36
    Fish
    Fish, canned · 1 cup (135 g)
    325mg25% DV · 241 mg per 100 g · 309 mg per 200 calories
  37. 37
    Mexican cheese
    Cheese, Mexican, blend, reduced fat · 1 oz (28 g)
    325mg25% DV · 1,146 mg per 100 g · 813 mg per 200 calories
  38. 38
    Fat free milk
    Milk, fat free (skim) · 1 cup (244 g)
    322mg25% DV · 132 mg per 100 g · 776 mg per 200 calories
  39. 39
    Lactose free milk
    Milk, lactose free, fat free (skim) · 1 cup (244 g)
    322mg25% DV · 132 mg per 100 g · 776 mg per 200 calories
  40. 40
    Lowfat kefir
    Kefir, lowfat, plain, LIFEWAY · 1 cup (243 g)
    316mg24% DV · 130 mg per 100 g · 605 mg per 200 calories
  41. 41
    Mustard spinach
    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    315mg24% DV · 210 mg per 100 g · 1,909 mg per 200 calories
  42. 42
    Filled milk
    Milk, filled, fluid, with blend of hydrogenated vegetable oils · 1 cup (244 g)
    312mg24% DV · 128 mg per 100 g · 406 mg per 200 calories
  43. 43
    Tofu yogurt
    Tofu yogurt · 1 cup (262 g)
    309mg24% DV · 118 mg per 100 g · 251 mg per 200 calories
  44. 44
    Milk shake
    Milk shake, home recipe, chocolate, light · 1 cup (224 g)
    309mg24% DV · 138 mg per 100 g · 285 mg per 200 calories
  45. 45
    309mg24% DV · 127 mg per 100 g · 577 mg per 200 calories
  46. 46
    Greens
    Greens, NS as to form, cooked · 1 cup (135 g)
    308mg24% DV · 228 mg per 100 g · 786 mg per 200 calories
  47. 47
    Low fat milk
    Milk, low fat (1%) · 1 cup (244 g)
    307mg24% DV · 126 mg per 100 g · 586 mg per 200 calories
  48. 48
    Whole milk
    Milk, whole, 3.25% milkfat, with added vitamin D · 1 cup (249 g)
    306mg24% DV · 123 mg per 100 g · 410 mg per 200 calories
  49. 49
    306mg24% DV · 125 mg per 100 g · 446 mg per 200 calories
  50. 50
    Strawberry milk
    Strawberry milk, reduced sugar · 1 cup (248 g)
    305mg23% DV · 123 mg per 100 g · 417 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much calcium a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 1,000 mg for women and 1,000 mg for men aged 19 to 30. Men 71 and older: 1,200 mg.

AgeWomen and girlsMen and boys
2-3700 mg700 mg
4-81,000 mg1,000 mg
9-131,300 mg1,300 mg
14-181,300 mg1,300 mg
19-301,000 mg1,000 mg
31-501,000 mg1,000 mg
51 and older1,200 mg1,000 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodCalcium per 100 gIn the portion ranking
Leavening agents, baking powder, double-acting, straight phosphate7,364 mgnot an everyday portion (rule above)
Desserts, rennin, tablets, unsweetened3,733 mgnot an everyday portion (rule above)
Spices, basil, dried2,240 mgnot an everyday portion (rule above)
Spices, savory, ground2,132 mgnot an everyday portion (rule above)
Whey, acid, dried2,054 mgnot an everyday portion (rule above)
Spices, marjoram, dried1,990 mgnot an everyday portion (rule above)
Spices, thyme, dried1,890 mgnot an everyday portion (rule above)
Spices, dill weed, dried1,784 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare calciumGood source (10%+ DV per serving)
Pizza3,4163,3922,937 (86%)
Yogurt6,4256,3725,052 (79%)
Savoury Bakery Products667667468 (70%)
Lunch Snacks and Combinations846836564 (67%)
Cheese15,85315,67710,262 (65%)
Prepared Subs and Sandwiches1,0321,003632 (61%)
Energy, Protein and Muscle Recovery Drinks1,6461,552974 (59%)
Milk5,1333,3903,020 (59%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Within a food group

Vegetables high in calcium

Calcium: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov