basalfitstage
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Foods high in Calcium

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much calcium they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 1300 mg.

Foods high in Calcium
FoodTypical portionIn that portionPer 100 kcal
Nopales, cooked, without salt1 cup (149 g)244 mg (19% DV)1093 mg
Tofu, salted and fermented (fuyu), prepared with calcium sulfate1 block (11 g)135 mg (10% DV)1059 mg
Nopales, raw1 cup, sliced (86 g)141 mg (11% DV)1025 mg
Amaranth leaves, cooked, boiled, drained, with salt1 cup (132 g)276 mg (21% DV)995 mg
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt1 cup, chopped (180 g)284 mg (22% DV)988 mg
Mustard spinach, (tendergreen), raw1 cup, chopped (150 g)315 mg (24% DV)955 mg
Rhubarb, frozen, uncooked1 cup, diced (137 g)266 mg (20% DV)924 mg
Vitasoy USA Nasoya, Lite Silken Tofu¼ package (91 g)359 mg (28% DV)916 mg
Cheese, Swiss, nonfat or fat free1 serving (28 g)269 mg (21% DV)757 mg
Cheese, mozzarella, nonfat1 cup, shredded (113 g)1086 mg (84% DV)682 mg
Cheese, American, nonfat or fat free1 serving (19 g)150 mg (12% DV)626 mg
Whey, acid, dried1 cup (57 g)1171 mg (90% DV)606 mg
Milk, fluid, nonfat, calcium fortified (fat free or skim)1 cup (247 g)504 mg (39% DV)583 mg
Seeds, sisymbrium sp. seeds, whole, dried1 cup (74 g)1208 mg (93% DV)514 mg
Tofu, raw, firm, prepared with calcium sulfate¼ block (81 g)553 mg (43% DV)474 mg
Tofu, raw, regular, prepared with calcium sulfate¼ block (116 g)406 mg (31% DV)461 mg
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate1 piece (17 g)363 mg (28% DV)454 mg
Roselle, raw1 cup, without refuse (57 g)123 mg (9% DV)439 mg
Rhubarb, raw1 cup, diced (122 g)105 mg (8% DV)410 mg
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium1 cup (249 g)366 mg (28% DV)397 mg
Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium1 cup (262 g)1514 mg (116% DV)393 mg
Fish, salmon, pink, canned, drained solids100 g283 mg (22% DV)205 mg
Fish, sardine, Atlantic, canned in oil, drained solids with bone1 can, (3.75 oz) (92 g)351 mg (27% DV)184 mg
Fish, salmon, chum, canned, without salt, drained solids with bone100 g249 mg (19% DV)177 mg
Beef, variety meats and by-products, mechanically separated beef, raw100 g485 mg (37% DV)176 mg
Seeds, sesame seeds, whole, roasted and toasted100 g989 mg (76% DV)175 mg
Seeds, sesame seeds, whole, dried1 cup (144 g)1404 mg (108% DV)170 mg
Fish, salmon, pink, canned, total can contents100 g215 mg (17% DV)167 mg
Seeds, sesame butter, paste1 tbsp (16 g)154 mg (12% DV)164 mg
Fish, salmon, sockeye, canned, without salt, drained solids with bone100 g239 mg (18% DV)156 mg
Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled100 g158 mg (12% DV)153 mg
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw100 g112 mg (9% DV)145 mg
Seeds, cottonseed flour, low fat (glandless)100 g474 mg (36% DV)143 mg
Chia seeds, dry, raw100 g595 mg (46% DV)121 mg
Cornmeal, yellow, self-rising, bolted, plain, enriched1 cup (122 g)440 mg (34% DV)108 mg
Cornmeal, white, self-rising, bolted, plain, enriched1 cup (122 g)440 mg (34% DV)108 mg
Pork, fresh, variety meats and by-products, mechanically separated, raw100 g315 mg (24% DV)104 mg
Cornmeal, yellow, self-rising, degermed, enriched1 cup (138 g)483 mg (37% DV)98.6 mg
Cornmeal, white, self-rising, degermed, enriched1 cup (138 g)483 mg (37% DV)98.6 mg
Salad dressing, blue or roquefort cheese, low calorie1 cup (245 g)218 mg (17% DV)89.9 mg
Margarine-like, vegetable oil spread, fat free, liquid, with salt1 tbsp (15 g)5.7 mg (0% DV)88.4 mg
Beef, variety meats and by-products, tripe, cooked, simmered1 serving (85 g)68.8 mg (5% DV)86.2 mg
Beef, variety meats and by-products, tripe, raw100 g69 mg (5% DV)81.2 mg
Salad dressing, blue or roquefort cheese dressing, light1 cup (249 g)169 mg (13% DV)79.1 mg
Poultry, mechanically deboned, from mature hens, raw100 g187 mg (14% DV)77 mg
Salad dressing, mayonnaise, imitation, milk cream1 cup (240 g)173 mg (13% DV)74.2 mg
Turkey, mechanically deboned, from turkey frames, raw100 g145 mg (11% DV)72.1 mg
Salad dressing, italian dressing, fat-free1 cup (231 g)69.3 mg (5% DV)63.8 mg
Poultry, mechanically deboned, from backs and necks without skin, raw100 g123 mg (9% DV)61.8 mg
Lamb, variety meats and by-products, mechanically separated, raw100 g162 mg (12% DV)58.7 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.