Nutrient guide
Calcium-Rich Foods: Dairy and Non-Dairy Sources Ranked, Plus How Much You Need
Yogurt, cheese, canned fish, calcium-set tofu, fortified drinks, leafy greens and seeds, ranked by milligrams of calcium per serving using USDA data, with daily needs by age, absorption tips and supplement safety notes.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Calcium at a glance
- Why it matters: calcium makes up much of the structure of bones and teeth, and a small circulating pool supports muscle function, nerve transmission, blood clotting and blood vessel contraction (NIH ODS). About 98% of the body’s calcium is stored in bone.
- Vitamin D helps: your gut needs vitamin D to absorb calcium efficiently.
- Best sources: milk, yogurt and cheese; canned sardines and salmon with the bones; tofu made with calcium sulfate; fortified soy milk and juice; and low-oxalate greens such as kale, bok choy and turnip greens.
- Top picks per serving here: Tofu, firm (calcium sulfate), Almond milk, unsweetened (fortified), Tofu, regular (calcium sulfate).
How much calcium do you need?
The Recommended Dietary Allowances (RDAs) from the National Academies, summarized by the NIH Office of Dietary Supplements, are 1,000 mg a day for most adults 19 to 50, rising to 1,200 mg for women over 50 and men over 70. Teens and children 9 to 18 need 1,300 mg. The Daily Value (DV) on Nutrition Facts labels is 1,300 mg, so a food with 130 mg provides 10% DV, and foods with 20% DV or more are high sources.
Calcium-rich foods list (per serving)
| Food | Serving | Calcium | %DV | kcal |
|---|---|---|---|---|
| Tofu, firm (calcium sulfate) | ½ cup (126 g) | 860 mg | 66% | 181 |
| Almond milk, unsweetened (fortified) | 1 cup (262 g) | 482 mg | 37% | 39 |
| Tofu, regular (calcium sulfate) | ½ cup (124 g) | 434 mg | 33% | 94 |
| Yogurt, plain low-fat | 8 oz (227 g) | 415 mg | 32% | 143 |
| Orange juice, calcium-fortified | 1 cup (249 g) | 348 mg | 27% | 117 |
| Mozzarella, part-skim | 1.5 oz (43 g) | 336 mg | 26% | 109 |
| Sardines, canned in oil, with bones | 3 oz (85 g) | 324 mg | 25% | 177 |
| Cheddar cheese | 1.5 oz (43 g) | 305 mg | 23% | 173 |
| Milk, nonfat | 1 cup (245 g) | 298 mg | 23% | 83 |
| Soy milk, calcium-fortified | 1 cup (243 g) | 298 mg | 23% | 104 |
| Milk, 2% | 1 cup (244 g) | 292 mg | 23% | 122 |
| Collard greens (boiled) | 1 cup (190 g) | 267 mg | 21% | 63 |
| Spinach (boiled)* | 1 cup (180 g) | 244 mg | 19% | 41 |
| Pink salmon, canned, with bones | 3 oz (85 g) | 240 mg | 19% | 117 |
| Turnip greens (boiled) | 1 cup (144 g) | 197 mg | 15% | 29 |
| Greek yogurt, plain nonfat | 6 oz (170 g) | 187 mg | 14% | 100 |
| Kale (boiled) | 1 cup (118 g) | 177 mg | 14% | 42 |
| Chia seeds | 1 oz (28 g) | 176 mg | 14% | 136 |
| Soybeans (boiled) | 1 cup (172 g) | 175 mg | 13% | 296 |
| Mustard greens (boiled) | 1 cup (140 g) | 165 mg | 13% | 36 |
| White beans (boiled) | 1 cup (179 g) | 161 mg | 12% | 249 |
| Bok choy (boiled) | 1 cup (170 g) | 158 mg | 12% | 20 |
| Cottage cheese, 1% | 1 cup (226 g) | 137 mg | 11% | 163 |
| Tahini (roasted sesame) | 2 tbsp (30 g) | 127 mg | 10% | 178 |
| Dried figs | ½ cup (75 g) | 121 mg | 9% | 187 |
| Edamame (prepared) | 1 cup (155 g) | 97 mg | 8% | 188 |
| Sesame seeds, whole | 1 tbsp (9 g) | 87 mg | 7% | 52 |
| Parmesan, grated | 2 tbsp (10 g) | 85 mg | 7% | 42 |
| Chickpeas (boiled) | 1 cup (164 g) | 80 mg | 6% | 269 |
| Almonds (dry roasted) | 1 oz (28 g) | 75 mg | 6% | 167 |
| Orange | 1 medium (131 g) | 52 mg | 4% | 62 |
| Broccoli (boiled) | ½ cup (78 g) | 31 mg | 2% | 27 |
Absorption: why the milligrams are not the whole story
According to NIH, about 30% of the calcium in dairy products and fortified foods is absorbed. Plant compounds called oxalic acid and phytic acid bind calcium and reduce absorption: only about 5% of the calcium in spinach is absorbed, versus about 27% for milk. Foods high in oxalic acid include spinach, collard greens, sweet potatoes, rhubarb and beans, so do not count on them as your main calcium source. Low-oxalate greens such as kale, bok choy and turnip greens are better plant choices.
The body also absorbs a smaller share as the dose gets larger: NIH reports about 36% of a 300 mg dose is absorbed versus 28% of a 1,000 mg dose. Spreading calcium-rich foods across meals works better than one large serving.
Calcium and bone health after 50
NIH notes that falling estrogen after menopause reduces calcium absorption and increases calcium loss, and women lose about 1% of their bone mineral density per year on average after menopause. That is why the RDA rises to 1,200 mg for women over 50. Food and activity matter more than any single pill; read more in calcium and vitamin D for bones, menopause hormone therapy and bone health, vitamin K2 and bone health and ultra-processed foods and bone health.
Easy ways to eat more calcium
- Start the day with plain yogurt, like our Greek yogurt berry parfait or frozen yogurt berry bark.
- Cook with calcium-set tofu, as in our tofu vegetable stir-fry (check the label for “calcium sulfate”).
- Choose canned salmon or sardines with the soft bones in; mash the bones into the fish.
- Add kale or bok choy to meals, like our kale chickpea salad.
- Stir chia seeds into breakfast, as in berry chia pudding, and drizzle tahini on vegetables.
- If you use plant milk, pick one fortified with calcium. See more healthy breakfast ideas and healthy snacks.
⚠️ Supplements and medicines: check first
Most people can meet calcium needs from food. If you take a supplement, do not exceed the upper limit of 2,500 mg a day (ages 19-50) or 2,000 mg a day (51+) from food and supplements combined; higher supplemental calcium has been linked to kidney stones in some research. Calcium supplements can interfere with levothyroxine, quinolone antibiotics (such as ciprofloxacin) and dolutegravir, and lithium can raise blood calcium. Ask your clinician or pharmacist before starting calcium, especially if you have kidney disease or take regular medicines.
Common questions
Which foods have the most calcium?
Per typical serving in our USDA-based list, the top sources are tofu, firm (calcium sulfate), almond milk, unsweetened (fortified) and tofu, regular (calcium sulfate), but tofu and fortified drinks vary a lot by brand (NIH’s own table lists 253 mg for ½ cup of firm calcium-sulfate tofu), so check the label. Among unfortified foods, yogurt, milk and cheese and canned fish with soft bones are the most reliable sources.
Can I get enough calcium without dairy?
Yes, with planning. NIH notes that people who avoid dairy, including vegans and people with a milk allergy, have a higher risk of low calcium intake and can get calcium from some vegetables, canned fish with bones and fortified foods, though they typically need fortified foods or supplements to meet needs. Lactose-free and reduced-lactose dairy products contain the same amount of calcium as regular dairy.
Is spinach a good source of calcium?
Not really, even though it looks high on paper (245 mg per cooked cup by USDA data). Spinach is rich in oxalic acid, which binds calcium; NIH reports that only about 5% of the calcium in spinach is absorbed, compared with about 27% from milk. Lower-oxalate greens such as kale, bok choy and turnip greens are better plant choices.
Should I take a calcium supplement?
Food comes first, and NIH notes that supplements may help when you cannot meet needs from food. Absorption is highest in doses of 500 mg or less, so split larger amounts. Calcium carbonate is best taken with a meal; calcium citrate can be taken with or without food. Do not exceed the upper limit (2,500 mg a day for adults 19-50 and 2,000 mg a day for adults 51+, from all sources), and ask your clinician first, since higher supplemental calcium has been linked to kidney stones in some research. See our review of calcium and vitamin D supplements for fractures.
Does calcium interact with medicines?
Yes. NIH notes that calcium carbonate can reduce absorption of levothyroxine (thyroid medicine), whose label says to separate the two by 4 hours; calcium supplements can reduce absorption of quinolone antibiotics such as ciprofloxacin (take the antibiotic 2 hours before or after); and they can lower blood levels of the HIV drug dolutegravir. Long-term lithium use can raise blood calcium. Ask your pharmacist how to time calcium with any regular medicine.