Calcium Rich Foods List

List of calcium rich foods

AS you can see in this calcium rich foods list, milk, yogurt, and cheese are among the richest natural sources of calcium. However, dairy foods are not the only calcium rich foods. Many vegetables, such as Chinese cabbage, kale, and broccoli, are rich in calcium. Spinach also is a high calcium food, but its bioavailability is poor, and little of it is absorbed. Unfortified grains generally have less calcium. Other foods are fortified with calcium, and include many fruit juices and drinks, tofu, and cereals. Generally these fortified foods are a poor substitute for natural calcium sources, though. This list is sourced from the USDA website (opens as a pdf file), where you can find a full list of foods and their calcium content.

High Calcium Foods
Food Milligrams (mg)
per serving
Percent DV*
Yogurt, plain, low fat, 8 ounces 415 42
Orange juice, calcium-fortified, 6 ounces 378 38
Mozzarella, part skim, 1.5 ounces 333 33
Sardines, canned in oil, with bones, 3 ounces 324 32
Cheddar cheese, 1.5 ounces 306 31
Yogurt, fruit, low fat, 8 ounces 313-384 31-38
Milk, nonfat, 8 ounces** 296 30
Milk, reduced-fat (2% milk fat), 8 ounces 296 30
Milk, buttermilk, 8 ounces 280 28
Milk, whole (3.25% milk fat), 8 ounces 272 27
Tofu, firm, made with calcium sulfate, ½ cup*** 253 25
Salmon, pink, canned, solids with bone, 3 ounces 181 18
Cottage cheese, 1% milk fat, 1 cup unpacked 138 14
Tofu, soft, made with calcium sulfate, ½ cup*** 138 14
Pudding, chocolate, instant, made with 2% milk, ½ cup 127 13
Ready-to-eat cereal, calcium-fortified, 1 cup 100–1,000 10–100
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces 105–250 10–25
Frozen yogurt, vanilla, soft serve, ½ cup 103 10
Turnip greens, boiled, ½ cup 99 10
Kale, cooked, 1 cup 94 9
Kale, raw, 1 cup 90 9
Soy beverage, calcium-fortified, 8 ounces 80–500 8–50
Ice cream, vanilla, ½ cup 84 8
Chinese cabbage, raw, 1 cup 74 7
Tortilla, corn, ready-to-bake/fry, 1 medium 46 5
Tortilla, flour, ready-to-bake/fry, one 6″ diameter 39 4
Sour cream, reduced fat, cultured, 2 tablespoons 32 3
Bread, white, 1 ounce 31 3
Broccoli, raw, ½ cup 21 2
Bread, whole-wheat, 1 slice 30 3
Cheese, cream, regular, 1 tablespoon 14 1

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 years and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
*** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.

 

3 thoughts on “Calcium Rich Foods List

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