Complete high calcium foods chart with mg per serving across 30+ foods. Dairy, fish, greens, and plant sources ranked — with daily targets by age and gender.
Frequently Asked Questions
What food is highest in calcium?
Plain low-fat yogurt is one of the highest-calcium everyday foods, providing around 415 mg per 8-ounce serving — nearly half the adult daily requirement. Among non-dairy sources, calcium-set tofu (253 mg per ½ cup) and collard greens (268 mg per cooked cup) rank at the top.
How much calcium do I need per day?
Adults aged 19–50 need 1,000 mg of calcium per day. Women 51 and older and men 71 and older need 1,200 mg per day. Teenagers (9–18) have the highest requirement at 1,300 mg per day to support rapid bone development.
What foods are high in calcium besides dairy?
Many non-dairy foods are excellent calcium sources: canned sardines with bones (325 mg per 3 oz), calcium-set tofu (253 mg per ½ cup), collard greens (268 mg per cooked cup), fortified orange juice (300–350 mg per cup), white beans (131 mg per cup), and tahini (128 mg per 2 tbsp).
What vegetables are highest in calcium?
The highest-calcium vegetables are collard greens (268 mg per cooked cup), kale (177 mg per cooked cup), and bok choy (158 mg per cooked cup). Broccoli provides a moderate 62 mg per cooked cup. Spinach contains calcium but is high in oxalates, which significantly reduce how much the body absorbs.
Can you get enough calcium without eating dairy?
Yes. A well-planned non-dairy diet can meet calcium needs through a combination of canned fish with bones, calcium-set tofu, dark leafy greens, fortified plant milks, fortified orange juice, white beans, and tahini. The key is eating several high-calcium foods daily rather than relying on a single source.