What food contain calcium

Last Updated: April 26th, 2022

Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. (1)

While rare, a deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. A long-term deficiency can lead to bone loss (osteopenia) and fragile bones (osteoporosis). (1)

Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. (1)

High calcium foods include tofu, milk, yogurt, cheese, leafy greens, beans, clams, okra, trout, and acorn squash. (2) The daily value (DV) for calcium is 1300mg. (1,3)

While there is some evidence that phytic acid and oxalic acid in beans and greens can hinder calcium absorption, green vegetables and beans are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability. (4,5,6) For more info, see the section on calcium absorption.

Below is a list of high calcium foods by a common serving size, for more see the nutrient ranking of over 200 foods high in calcium. Also see the lists of high calcium vegetables, and high calcium fruits.

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Amount of Calcium Consumed - The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total level. (1)
Age - Children absorb about 60% of the calcium from foods, while adults absorb only 20%. Calcium absorption decreases with age and people over 50 should eat more calcium. (1)
Pregnancy - Pregnant women absorb more calcium. (1)
Vitamin D Intake - Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine. (1)
Phytic and Oxalic Acid - Even though some studies suggest phytic and oxalic acid affect calcium absorption, people eating a balanced diet will not be affected. Further, the percent daily value already accounts for this absorption factor. High amounts of oxalic acid are found in plant foods like spinach, collard greens, sweet potatoes, rhubarb, and beans. Phytic acid is found in whole bread and wheat bran. (1,4,5,6)
Sodium, Protein, Alcohol, Caffeine (Coffee and Tea) - A diet high in sodium, protein, alcohol, and caffeine (coffee and tea) can reduce the absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D. (1)
Vinegar May Increase Absorption - A study on the absortpion of calcium in rats found that when the diet was composed of 1.6% vinegar the rats absored more calcium and also had stronger bones. (11)

Bone Health and Osteoporosis (*Controversial) - Adequate intake of calcium during childhood, adolescence, and early adulthood up to age 30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of osteoporosis. (1) Many factors lead to osteoporosis and affect its severity. The evidence is mixed regarding whether a diet high in calcium actually benefits those with osteoporosis. The U.S. Food and Drug Administration does however suggest that a diet high in calcium, in combination with vitamin D and regular exercise can reduce the risk of osteoporosis. (7)
Lower Blood Pressure (*Controversial) - There is mixed evidence regarding whether increased calcium intakes lower or raise blood pressure. (8, 9) Several studies report that those who obtain calcium from plant sources are likely to have lower blood pressure and reduced risk of heart disease. (10) Conversely, those who predominantly consume their calcium from salty cheeses are more likely to have higher blood pressure and increased risk of heart disease.
Reduced Risk of Colon Cancer (*Controversial) - Several observational studies link a higher intake of calcium with reduced colon cancer risk. However, various other studies report the results to be inconclusive when compared to a placebo group. (1)

Kidney Stones (*Controversial) - At least one clinical trial has shown that 7 years of vitamin D and calcium supplementation is associated with increased risk of kidney stones. (1) However, several other studies report lower risk of kidney stones with increased calcium intake, suggesting that consumption of oxalates and lower intake of fluids are more likely to play a role in increasing kidney stone risk. (1)
Impairment of the Kidneys - Extremely high levels of calcium, often associated with hyperparathyroidism, as opposed to food or supplement intake, can impair functioning of the kidneys, and lead to reduced absorption of other essential minerals, such as iron, and zinc. (1)
Increased Risk of Cardiovascular Disease (*Controversial) - Some studies show that taking calcium supplements in excess of 500mg daily can increase risk of cardiovascular diseases. (1)
Increased Risk of Prostate Cancer (*Controversial) - Several studies have found a link between increased calcium intake, or 2.5 servings of dairy foods, and increased risk of prostate cancer. It is inconclusive whether the dairy products or the calcium increases the risk. (1) However, several other studies have found no association between prostate cancer and calcium, suggesting that calcium from plant foods is better than from dairy products.(1)
Decreased Absorption of Certain Medications - Excessive intake of calcium can decrease the absorption of the following:(1)
- Biphosphonates (for osteoporosis)
- Antibiotics (fluoroquinolone and tetracycline)
- Levothyroxine (for hypothyroidism)
- Phenytoin (an anticonvulsant)
- Tiludronate disodium (for Paget's disease)

Postmenopausal women - Due to a reduced level of the hormone estrogen, calcium absorption decreases in menopausal women. Unfortunately, an increased intake of calcium during this time may not help. (1)
Women who miss their menstrual period (Amenorrhea) - Amenorrhea is a condition that typically occurs in anorexic women, or women who are athletes. This is again due to a reduced level of estrogen. Increased intake of calcium foods is recommended. (1)
Individuals with lactose intolerance - People with lactose intolerance consume fewer dairy products, which in turn, can reduce the amount of calcium consumed.
Vegetarians and Vegans (*Controversial) - Oxalic and phytic acids found primarily in plant products are thought to reduce absorption of calcium. (1)However, consumption of meats has also been shown to increase the excretion of calcium. (1) As such, vegetarians and vegans might not be any worse off than omnivores, but should still be sure to eat plenty of plant foods high in calcium.
People taking Certain Medications: (1)
- Aluminum and magnesium containing antacids.
- Mineral oil and stimulant laxatives.
- Glucocorticoids, such as prednisone.

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

Produce	Serving Size	Estimated Calcium*
Collard greens, cooked	1 cup	266 mg
Broccoli rabe, cooked	1 cup	100 mg
Kale, cooked	1 cup	179 mg
Soybeans, cooked	1 cup	175 mg
Bok Choy, cooked	1 cup	160 mg
Figs, dried	2 figs	65 mg
Broccoli, fresh, cooked	1 cup	60 mg
Oranges	1 whole	55 mg
Seafood	Serving Size	Estimated Calcium*
Sardines, canned with bones	3 oz	325 mg
Salmon, canned with bones	3 oz	180 mg
Shrimp, canned	3 oz	125 mg
Dairy	Serving Size	Estimated Calcium*
Ricotta, part-skim	4 oz	335 mg
Yogurt, plain, low-fat	6 oz	310 mg
Milk, skim, low-fat, whole	8 oz	300 mg
Yogurt with fruit, low-fat	6 oz	260 mg
Mozzarella, part-skim	1 oz	210 mg
Cheddar	1 oz	205 mg
Yogurt, Greek	6 oz	200 mg
American Cheese	1 oz	195 mg
Feta Cheese	4 oz	140 mg
Cottage Cheese, 2%	4 oz	105 mg
Frozen yogurt, vanilla	8 oz	105 mg
Ice Cream, vanilla	8 oz	85 mg
Parmesan	1 tbsp	55 mg
Fortified Food	Serving Size	Estimated Calcium*
Almond milk, rice milk or soy milk, fortified	8 oz	300 mg
Orange juice and other fruit juices, fortified	8 oz	300 mg
Tofu, prepared with calcium	4 oz	205 mg
Waffle, frozen, fortified	2 pieces	200 mg
Oatmeal, fortified	1 packet	140 mg
English muffin, fortified	1 muffin	100 mg
Cereal, fortified	8 oz	100-1,000 mg
Other	Serving Size	Estimated Calcium*
Mac & cheese, frozen	1 package	325 mg
Pizza, cheese, frozen	1 serving	115 mg
Pudding, chocolate, prepared with 2% milk	4 oz	160 mg
Beans, baked, canned	4 oz	160 mg

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.

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