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Calcium - Best Food Sources for Calcium

Foods Highest in Calcium - Richest Sources of Calcium

Foods Rich in Calcium Content, Foods Containing Highest Calcium, Rich Food Sources for Calcium

The Food Sources containing Calcium listed below are ranked by milligrams of Calcium per standard amount. Calorie content is also listed in the standard amount. The Adequate Intake of Calcium for adults is 1,000 mg per day.

Fortified ready-to-eat cereals (various brands), 1 oz contains 236 to 1043 mg of calcium and 88 to 106 calories

Soy beverage, calcium fortified, 1 cup contains 368 mg of calcium and 98 calories

Sardines, Atlantic, in oil, drained, 3 oz contains 325 mg of calcium and 177 calories

Tofu, firm, prepared with nigarib , 1/2 cup contains 253 mg of calcium and 88 calories

Pink salmon, canned, with bone, 3 oz contains 181 mg of calcium and 118 calories

Collards, cooked from frozen, 1/2 cup contains 178 mg of calcium and 31 calories

Molasses, blackstrap, 1 Tablespoon contains 172 mg of calcium and 47 calories

Spinach, cooked from frozen, 1/2 cup contains 146 mg of calcium and 30 calories

Soybeans, green, cooked, 1/2 cup contains 130 mg of calcium and 127 calories

Turnip greens, cooked from frozen, 1/2 cup contains 124 mg of calcium and 24 calories

Ocean perch, Atlantic, cooked, 3 oz contains 116 mg of calcium and 103 calories

Oatmeal, plain and flavored, instant, fortified, 1 packet, prepared contains 99 to 110 mg of calcium and 97 to 157 calories

Cowpeas, cooked, 1/2 cup contains 106 mg of calcium and 80 calories

White beans, canned, 1/2 cup contains 96 mg of calcium and 153 calories

Kale, cooked from frozen, 1/2 cup contains 90 mg of calcium and 20 calories

Okra, cooked from frozen, 1/2 cup contains 88 mg of calcium and 26 calories

Soybeans, mature, cooked, 1/2 cup contains 88 mg of calcium and 149 calories

Blue crab, canned, 3 oz contains 86 mg of calcium and 84 calories

Beet greens, cooked from fresh, 1/2 cup contains 82 mg of calcium and 19 calories

Pakchoi, Chinese cabbage, cooked from fresh, 1/2 cup contains 79 mg of calcium and 10 calories

Clams, canned, 3 oz contains 78 mg of calcium and 126 calories

Dandelion greens, cooked from fresh, 1/2 cup contains 74 mg of calcium and 17 calories

Rainbow trout, farmed, cooked, 3 oz contains 73 mg of calcium and 144 calories

Plain yogurt, nonfat (13 g protein/8 oz), 8 oz container contains 452 mg of calcium and 127 calories

Romano cheese, 1.5 oz  contains 452 mg of calcium and 165 calories

Pasteurized process Swiss cheese, 2 oz contains 438 mg of calcium and 190 calories

Plain yogurt, lowfat (12 g protein/8 oz), 8 oz container contains 415 mg of calcium and 143 calories

Fruit yogurt, low fat (10 g protein/8 oz), 8 oz container contains 345 mg of calcium and 232 calories

Swiss cheese, 1.5 oz contains 336 mg of calcium and 162 calories

Ricotta cheese, part skim, 1/2 cup contains 335 mg of calcium and 170 calories

Pasteurized process American cheese food, 2 oz contains 323 mg of calcium and 188 calories

Provolone cheese, 1.5 oz contains 321 mg of calcium and 150 calories

Mozzarella cheese, part skim, 1.5 oz contains 311 mg of calcium and 129 calories

Cheddar cheese, 1.5 oz contains 307 mg of calcium and 171 calories

Fat free (skim) milk, 1 cup contains 306 mg of calcium and 83 calories

Muenster cheese, 1.5 oz contains 305 mg of calcium and 156 calories

1% low fat milk, 1 cup contains 290 mg of calcium and 102 calories

Low fat chocolate milk (1%), 1 cup contains 288 mg of calcium and 158 calories

2% reduced fat milk, 1 cup contains 285 mg of calcium and 122 calories

Reduced fat chocolate milk (2%), 1 cup contains 285 mg of calcium and 180 calories

Buttermilk, low fat, 1 cup contains 284 mg of calcium and 98 calories

Chocolate milk, 1 cup contains 280 mg of calcium and 208 calories

Whole milk, 1 cup contains 276 mg of calcium and 146 calories

Yogurt, plain, whole milk (8 g protein/8 oz), 8 oz container contains 275 mg of calcium and 138 calories

Ricotta cheese, whole milk, 1/2 cup contains 255 mg of calcium and 214 calories

Blue cheese, 1.5 oz contains 225 mg of calcium and 150 calories

Mozzarella cheese, whole milk, 1.5 oz contains 215 mg of calcium and 128 calories

Feta cheese, 1.5 oz contains 210 mg of calcium and 113 calories

*Based on nutritional data from the USDA.