List of Calcium Containing Foods
This is not an exhaustive list but has many of the best high calcium containing foods available.
We recommend reading the labels of individual products, particularly for dairy products since the calcium content of various packaged dairy products can sometimes vary between brands and varieties (yogurt in particular).
Dairy
Yogurt, plain low-fat (1 cup): 450 mg (check labels, because content varies)
Greek yogurt, plain (8 oz): 250–261 mg
Milk, 1% (1 cup): 305 mg; Skim (1 cup): 298 mg
Mozzarella, part-skim (1.5 oz): 333 mg
Cheddar (1 oz): ~200 mg
Cottage cheese, 1% (1 cup): 138 mg
Fish
Sardines, canned with bones (3 oz): 325 mg
Salmon, canned with bones (3 oz): 181 mg
Soy & Legumes
Tofu, firm (½ cup, with calcium sulfate): 250–434 mg
Soybeans, cooked (½ cup): 131 mg
Edamame, cooked (1 cup): 98 mg
White beans, cooked (1 cup): 161 mg
Navy beans, cooked (1 cup): 126 mg
Chickpeas, cooked (1 cup): 80 mg
Pinto beans, canned (½ cup): 54 mg
Vegetables
Spinach (1 cup): 245 mg * (see note below about poor absorption)
Collard greens (1 cup): 268 mg
Bok choy (1 cup): 185 mg
Kale (1 cup): 177 mg
Mustard greens (1 cup): 165 mg
Broccoli, cooked (1 cup): 60 mg
Nuts, Seeds & Spreads
Chia seeds (1 Tbsp): 76 mg
Sesame seeds (1 Tbsp): ~88 mg
Tahini (1 Tbsp): ~154 mg
Almonds (1 oz): ~76 mg
Poppy seeds (1 Tbsp): ~40 mg
Blackstrap molasses (1 Tbsp): ~135 mg
Fruits & Dried Fruits (dairy-free)
Orange (1 medium): ~55–60 mg
Dried figs (~2 figs): 55–100 mg
*Note: Spinach is high in calcium, but contains other compounds that reduce calcium absorption, so even though it’s high in spinach, only about 5% of that calcium is able to be absorbed by the body.
Helpful Links:
Bone Health: Getting Calcium through Foods and Supplements
Bone Health, Menopause, and Calcium
Pass Health Foods is a women owned, independent health food store at 7228 W. College Drive in Palos Heights, Illinois.