Foods high in calcium
Per serving, the foods highest in calcium are firm tofu, sardines, fortified soy milk, milk and mozzarella. 1/2 cup of calcium-set firm tofu (861 mg, 66% DV) tops the list. The Daily Value is 1300 mg.
Ranked per serving
Calcium in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Calcium | % DV | Calories |
|---|---|---|---|
| Firm tofu1/2 cup of calcium-set firm tofu (126 g) | 861 mg | 66% | 181 |
| Sardines1 can (3.75 oz) of sardines in oil (92 g) | 351 mg | 27% | 191 |
| Fortified soy milk1 cup of fortified soy milk (243 g) | 299 mg | 23% | 104 |
| Milk1 cup of 2% milk (244 g) | 293 mg | 23% | 122 |
| Mozzarella1 oz of part-skim mozzarella (28.35 g) | 222 mg | 17% | 72 |
| Plain yogurt3/4 cup of plain whole-milk yogurt (170 g) | 206 mg | 16% | 104 |
| Cheddar cheese1 oz of cheddar (28 g) | 199 mg | 15% | 115 |
| Greek yogurt3/4 cup of Greek yogurt (170 g) | 170 mg | 13% | 165 |
| Bok choy1 cup of cooked bok choy (170 g) | 158 mg | 12% | 20 |
| Collard greens1/2 cup of cooked collard greens (95 g) | 134 mg | 10% | 31 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Spinach has calcium, but its oxalates mean you absorb little of it. Kale, bok choy and collards are better plant sources. (NIH Office of Dietary Supplements)
Most per calorie
Calcium per 100 calories, for when you want the nutrient without many calories.
- 775 mg Bok choy
- 474 mg Firm tofu
- 427 mg Collard greens
- 308 mg Mozzarella
- 286 mg Fortified soy milk
Questions
Which food has the most calcium per serving?
Of the everyday foods on this list, firm tofu: 1/2 cup of calcium-set firm tofu (861 mg, 66% DV). Next are sardines (27% DV) and fortified soy milk (23% DV).
How much calcium do you need a day?
The Daily Value on US food labels is 1300 mg of calcium for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of calcium?
1/2 cup of calcium-set firm tofu (861 mg, 66% DV), 1 cup of fortified soy milk (299 mg, 23% DV) and 1 cup of cooked bok choy (158 mg, 12% DV).
How do you get enough calcium in a day?
1/2 cup of calcium-set firm tofu, 1 can (3.75 oz) of sardines in oil and 1 cup of fortified soy milk together give 116% of the Daily Value.
Is there anything else to know about calcium?
Spinach has calcium, but its oxalates mean you absorb little of it. Kale, bok choy and collards are better plant sources.
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