High-calcium foods
USDA FoodData Central data, retrieved October 2026
Calcium is the mineral most closely tied to the skeleton, and the body also uses it in muscles and nerves. The National Academies RDA for adults aged 19 to 50 is 1,000 mg a day, and it rises for older adults. In many households milk, yoghurt, kefir and cheese provide most of it, but several non-dairy foods score highly as well.
This ranking covers 14 foods from USDA FoodData Central with at least 200 mg of calcium per 100 g. Currently Parmesan (1,184 mg), Sesame seeds (975 mg) and Cheddar cheese (710 mg) are in front. Expect hard cheeses, canned fish eaten with the soft bones, tofu set with calcium salts, and seeds such as poppy and sesame near the top.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Parmesan (1,184 mg), Sesame seeds (975 mg), Cheddar cheese (710 mg), Firm tofu (683 mg), Chia seeds (631 mg) per 100 g. 14 of the 178 foods in our table meet the rule. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Parmesan | as eaten | 1,184 mg | 118% | 118 mg in 10 g | 392 kcal | 35.8 g | 1,175 mg |
| 2 | Sesame seeds | fresh | 975 mg | 98% | 87.8 mg in 9 g | 573 kcal | 17.7 g | 11 mg |
| 3 | Cheddar cheese | as eaten | 710 mg | 71% | 213 mg in 30 g | 403 kcal | 22.9 g | 653 mg |
| 4 | Firm tofu | as eaten | 683 mg | 68% | 683 mg in 100 g | 144 kcal | 17.3 g | 14 mg |
| 5 | Chia seeds | fresh | 631 mg | 63% | 75.7 mg in 12 g | 486 kcal | 16.5 g | 16 mg |
| 6 | Mozzarella | as eaten | 505 mg | 51% | 152 mg in 30 g | 299 kcal | 22.2 g | 486 mg |
| 7 | Feta (brynza) | as eaten | 493 mg | 49% | 148 mg in 30 g | 265 kcal | 14.2 g | 1,139 mg |
| 8 | Canned sardines in oil | as eaten | 382 mg | 38% | 344 mg in 90 g | 208 kcal | 24.6 g | 307 mg |
| 9 | Sweetened condensed milk | as eaten | 284 mg | 28% | 56.8 mg in 20 g | 321 kcal | 7.91 g | 127 mg |
| 10 | Canned pink salmon | as eaten | 283 mg | 28% | 241 mg in 85 g | 138 kcal | 23.1 g | 381 mg |
| 11 | Red caviar | as eaten | 275 mg | 28% | 44 mg in 16 g | 264 kcal | 24.6 g | 1,500 mg |
| 12 | Almonds | fresh | 269 mg | 27% | 75.3 mg in 28 g | 579 kcal | 21.2 g | 1 mg |
| 13 | Flaxseed | fresh | 255 mg | 26% | 25.5 mg in 10 g | 534 kcal | 18.3 g | 30 mg |
| 14 | Fresh dill | fresh | 208 mg | 21% | 10.4 mg in 5 g | 43 kcal | 3.46 g | 61 mg |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Read the sodium column before you reach for cheese or brynza. Many cheeses are brined or salted, so a food that leads on calcium can also bring a lot of salt. The table shows both, which makes it easier to choose a variety that fits how you eat, or to balance a salty cheese with unsalted foods later in the day.
Portion size changes the picture. A slice of cheese or a spoonful of seeds weighs far less than a glass of milk or a bowl of yoghurt, so compare using the portion column. Spread calcium sources over the day, for example yoghurt at breakfast, sardines on rye at lunch, tofu or kefir in the evening.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 200 mg (calcium) per 100 g, which is 20% of the daily reference for the reference adult, 1,000 mg. We call 100 mg (10%) and up a good source.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much calcium do adults need per day?
The National Academies RDA is 1,000 mg a day for adults aged 19 to 50. It is higher for women after 50 and for everyone over 70. These figures are for healthy adults, and a doctor or dietitian can advise on personal needs.
Which non-dairy foods are high in calcium?
Canned fish with soft bones, tofu made with calcium salts, poppy and sesame seeds, and some leafy greens appear on this kind of list. The ranking above shows the exact values in our dataset. Product labels matter for tofu, since not all are set with calcium.
Why does the table show sodium for calcium foods?
Cheese and brynza are salted or brined, so the food with the most calcium can also hold a lot of sodium. Showing both columns lets you choose with the full picture instead of looking at calcium alone.
Is spinach a good calcium source?
Leafy greens contain calcium, but spinach also holds compounds that bind it, so less is absorbed. Foods with high values in the table, such as dairy, fish with bones and calcium-set tofu, are generally more dependable. A mixed diet covers most people's needs.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.