Food List
High-Calcium Foods
Calcium builds and maintains strong bones and teeth, and supports your muscles, nerves and heart. Needs rise with age, particularly for women around menopause. This list ranks foods by calcium content so you can hit your target with or without dairy.
| Food | Calcium | Per 100 g | Per serving |
|---|---|---|---|
| Poppy seeds Nuts & seeds | 1438 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Parmesan Eggs & dairy | 1184 mg | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Sesame seeds Nuts & seeds | 975 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Edam cheese Eggs & dairy | 731 mg | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Cheddar cheese Eggs & dairy | 721 mg | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Halloumi Eggs & dairy | 700 mg | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Chia seeds Nuts & seeds | 631 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Mozzarella Eggs & dairy | 505 mg | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Whey protein powder Eggs & dairy | 500 mg | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Feta Eggs & dairy | 493 mg | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Tahini Nuts & seeds | 426 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Sardines (canned) Fish & seafood | 382 mg | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Tofu (firm) Legumes | 350 mg | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Almond butter Nuts & seeds | 347 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Goat cheese Eggs & dairy | 298 mg | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Almonds Nuts & seeds | 269 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Flaxseed Nuts & seeds | 255 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Kale Vegetables | 254 mg | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Anchovies (canned) Fish & seafood | 232 mg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Collard greens Vegetables | 232 mg | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Natto Legumes | 217 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Ricotta Eggs & dairy | 207 mg | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Turnip greens Vegetables | 190 mg | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Goji berries (dried) Fruit | 190 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Figs (dried) Fruit | 162 mg | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Brazil nuts Nuts & seeds | 160 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Skyr Eggs & dairy | 150 mg | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Cacao nibs Nuts & seeds | 128 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Soy milk Legumes | 123 mg | 54 kcal P 3.3 · C 6 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 130 kcal · P 7.9 1 glass |
| Milk (semi-skimmed) Eggs & dairy | 120 mg | 50 kcal P 3.4 · C 4.8 · F 1.8 | 250 g (8.8 oz) 125 kcal · P 8.5 1 glass |
| Kefir Eggs & dairy | 120 mg | 41 kcal P 3.3 · C 4.5 · F 1 | 240 g (8.5 oz) 98 kcal · P 7.9 1 glass |
| Watercress Vegetables | 120 mg | 11 kcal P 2.3 · C 1.3 · F 0.1 · Fib 0.5 | 34 g (1.2 oz) 4 kcal · P 0.8 1 cup |
| Oat milk (unsweetened) Eggs & dairy | 120 mg | 43 kcal P 1.3 · C 6.7 · F 1.5 · Fib 0.8 | 240 g (8.5 oz) 103 kcal · P 3.1 1 cup |
| Almond milk (unsweetened) Eggs & dairy | 120 mg | 15 kcal P 0.6 · C 0.6 · F 1.2 · Fib 0.3 | 240 g (8.5 oz) 36 kcal · P 1.4 1 cup |
| Soy milk (unsweetened) Eggs & dairy | 120 mg | 43 kcal P 3.3 · C 1.8 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 103 kcal · P 7.9 1 cup |
| Buttermilk Eggs & dairy | 116 mg | 40 kcal P 3.3 · C 4.8 · F 0.9 | 240 g (8.5 oz) 96 kcal · P 7.9 1 glass |
| Hazelnuts Nuts & seeds | 114 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Tempeh Legumes | 111 mg | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Greek yogurt (0% fat) Eggs & dairy | 110 mg | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Cream cheese (light) Eggs & dairy | 110 mg | 201 kcal P 8 · C 8 · F 15 | 30 g (1.1 oz) 60 kcal · P 2.4 1 portion |
| Wholemeal bread Grains | 107 mg | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Pistachios Nuts & seeds | 105 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Pak choi / bok choy Vegetables | 105 mg | 13 kcal P 1.5 · C 2.2 · F 0.2 · Fib 1 | 70 g (2.5 oz) 9 kcal · P 1 1 cup |
| Soybeans (cooked) Legumes | 102 mg | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Greek yogurt (full-fat) Eggs & dairy | 100 mg | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
Dairy is the most concentrated source, but sesame seeds, tahini, tofu set with calcium, sardines with bones, and dark leafy greens like kale and collard greens all contribute well for those eating less dairy.
Frequently asked questions
What foods are highest in calcium?
Hard cheeses like parmesan and cheddar lead per 100 g, followed by sesame seeds, tahini, sardines with bones, tofu, and dark leafy greens such as kale, collard greens and turnip greens.
How can I get enough calcium without dairy?
Calcium-set tofu, sesame seeds, tahini, almonds, sardines with bones, fortified plant milks, and dark leafy greens like kale and collard greens are all good non-dairy sources. Variety across the day helps you reach your target.
Why is calcium important around menopause?
Falling oestrogen at menopause speeds up bone loss, raising the risk of osteoporosis. Adequate calcium, together with vitamin D, weight-bearing exercise and enough protein, helps protect bone density.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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