Foods highest in Calcium
Calcium builds and maintains bones and teeth and supports muscle and nerve function.
Below are the whole foods with the most calcium in a typical serving, straight from USDA FoodData Central, plus how much you need and how to keep track without doing any math.
What calcium does
Calcium builds and maintains bones and teeth and supports muscle and nerve function.
People who avoid dairy, and many older adults, are the most likely to fall short.
How much you need
The Daily Value used on food labels is 1,300 mg a day for adults. The tolerable upper limit is about 2,500 mg, with calcium, more isn't better.
Your real target depends on your age, sex and body, Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in calcium
| Food | Serving | Amount | % Daily Value |
|---|---|---|---|
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | ½ cup (90 g) | 1,106 mg | 85% |
| Tofu, fried, prepared with calcium sulfate | ½ cup (90 g) | 865 mg | 67% |
| Tofu, raw, firm, prepared with calcium sulfate | ½ cup (90 g) | 615 mg | 47% |
| Milk, chocolate, fluid, commercial, reduced fat, with added calcium | 1 cup (240 g) | 466 mg | 36% |
| Lambsquarters, cooked, boiled, drained, with salt | 1 cup chopped lambsquarter (180 g) | 464 mg | 36% |
| Milk, sheep, fluid | 1 cup (240 g) | 463 mg | 36% |
| Soybean, curd cheese | 1 cup soybean (225 g) | 423 mg | 33% |
| Almond milk, unsweetened, plain, shelf stable | 1 cup almond milk (240 g) | 414 mg | 32% |
| Milk, indian buffalo, fluid | 1 cup (240 g) | 406 mg | 31% |
| Soy milk, sweetened, plain, refrigerated | 1 cup soy milk (240 g) | 372 mg | 29% |
| Collards, frozen, chopped, cooked, boiled, drained, with salt | 1 cup chopped collard (170 g) | 357 mg | 27% |
| Grapefruit juice, pink or red, with added calcium | 1 cup (240 g) | 350 mg | 27% |
Per typical serving, using the reference amounts food labels are built on (3 oz of meat or fish, 1 tbsp of oil, 1 oz of nuts or cheese, 1 cup of milk), or the everyday size for whole fruit and vegetables. Whole foods from USDA FoodData Central, highest first. In the app, every amount scales to the serving you actually log.
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