Below is a table of various foods’ calcium content in milligrams (mg). The US Food and Drug Administration recommends 1,300 mg of calcium per day (also called the “Daily Value”) for adults and children over 4 years old.
| Food | Serving Size | Milligrams (mg) of Calcium per Serving |
|---|---|---|
| Yogurt, plain, nonfat | 8 ounces | 488 mg |
| Lambsquarters, cooked | 1 cup | 464 mg |
| Almond beverage (almond milk), unsweetened | 1 cup | 442 mg |
| Tofu, raw, regular, prepared with calcium sulfate | 1/2 cup | 434 mg |
| Nettles, cooked | 1 cup | 428 mg |
| Yogurt, plain, low fat | 8 oz | 415 mg |
| Grapefruit juice, 100%, fortified | 1 cup | 350 mg |
| Orange juice, calcium fortified | 1 cup | 349 mg |
| Yogurt, fruit, low fat | 8 oz | 344 mg |
| Mozzarella, part skim | 1.5 oz | 333 mg |
| Sardines, canned in oil, with bones | 3 ounces | 325 mg |
| Kefir, plain, low fat | 1 cup | 317 mg |
| Soy beverage (soy milk), unsweetened | 1 cup | 301 mg |
| Yogurt, soy, plain | 8 ounces | 300 mg |
| Milk, nonfat | 1 cup | 299 mg |
| Soymilk, calcium fortified | 1 cup | 299 mg |
| Buttermilk, low fat | 1 cup | 284 mg |
| Mustard spinach, cooked | 1 cup | 284 mg |
| Rice beverage (rice milk), unsweetened | 1 cup | 283 mg |
| Amaranth leaves, cooked | 1 cup | 276 mg |
| Milk, whole (3.25% milk fat) | 1 cup | 276 mg |
| Collard greens, cooked | 1 cup | 268 mg |
| Yogurt, Greek, plain, low fat | 8 ounces | 261 mg |
| Tofu, firm, made with calcium sulfate | ½ cup | 253 mg |
| Tofu, soft, made with calcium sulfate | ½ cup | 253 mg |
| Yogurt, Greek, plain, nonfat | 8 ounces | 250 mg |
| Spinach, cooked | 1 cup | 245 mg |
| Nopales, cooked | 1 cup | 244 mg |
| Taro root (dasheen or yautia), cooked | 1 cup | 204 mg |
| Turnip greens, cooked | 1 cup | 197 mg |
| Jute, cooked | 1 cup | 184 mg |
| Salmon, pink, canned, solids with bones | 3 ounces | 181 mg |
| Soybeans, cooked | ½ cup | 181 mg |
| Kale, cooked | 1 cup | 177 mg |
| Mustard greens, cooked | 1 cup | 165 mg |
| Beet greens, cooked | 1 cup | 164 mg |
| Pak choi, cooked | 1 cup | 158 mg |
| Tahini (seasame butter or paste) | 1 tablespoon | 154 mg |
| Dandelion greens, cooked | 1 cup | 147 mg |
| Cottage cheese, 1% milk fat | 1 cup | 138 mg |
| Breakfast cereals, fortified with 10% of the DV for calcium | 1 serving | 130 mg |
| Spinach, boiled, drained | ½ cup | 123 mg |
| Frozen yogurt, vanilla, soft serve | ½ cup | 103 mg |
| Turnip greens, fresh, boiled | ½ cup | 99 mg |
| Kale, fresh, cooked | 1 cup | 94 mg |
| Chia seeds | 1 tablespoon | 76 mg |
| Chinese cabbage (bok choi), raw, shredded | 1 cup | 74 mg |
| Beans, pinto, canned, drained | ½ cup | 54 mg |
| Tortilla, corn | one, 6 inch diameter | 46 mg |
| Sour cream, reduced fat | 2 tablespoons | 31 mg |
| Bread, whole-wheat | 1 slice | 30 mg |
| Kale, raw, chopped | 1 cup | 24 mg |
| Broccoli, raw | ½ cup | 21 mg |
| Apple, golden delicious, with skin | 1 medium | 10 mg |
Sources
Dietary Guidelines for Americans, “Food Sources of Calcium,” dietaryguidelines.gov, 2019
National Institutes of Health, Office of Dietary Supplements, “Calcium,” ods.od.nih.gov, June 2, 2022
