What foods are high in calcium? A comprehensive guide

November 14, 2025 •

4 min read

According to the National Institutes of Health, a majority of Americans, particularly women, fall short of their daily calcium intake recommendations. Knowing what foods are high in calcium is essential for building and maintaining strong bones, regulating muscle contractions, and supporting nerve function.

Quick Summary

This guide outlines a wide variety of excellent calcium sources, including dairy products, leafy greens, fortified options, and fish. It also explains how to maximize absorption and manage special dietary needs like lactose intolerance.

Key Points

Dairy Products Are Primary Sources: Yogurt, milk, and cheese are rich and highly absorbable sources of calcium.
Fortified Foods Offer Non-Dairy Options: Plant-based milks, tofu, cereals, and orange juice can be fortified with calcium for those avoiding dairy.
Leafy Greens Provide Plant-Based Calcium: Kale, collard greens, and bok choy are excellent vegetable sources, unlike spinach, which contains calcium-binding oxalates.
Canned Fish with Bones is a Dual Source: Canned sardines and salmon, which include soft, edible bones, provide both calcium and vitamin D.
Vitamin D is Essential for Absorption: Your body needs vitamin D to absorb calcium, so ensure adequate intake from fortified foods, fatty fish, or sunlight exposure.
Absorption is Best in Smaller Doses: For optimal absorption, spread your calcium consumption throughout the day, rather than in one large serving.

Why Calcium is Crucial for Your Health

Calcium is a vital mineral that plays a central role far beyond just bone health. While approximately 99% of the body's calcium is stored in the bones and teeth, the remaining 1% is critical for other bodily functions. It is essential for nerve signaling, muscle contraction, and blood clotting. When dietary intake is insufficient, the body pulls calcium from the bones to maintain a steady level in the blood, which can weaken the skeletal system over time and increase the risk of conditions like osteopenia and osteoporosis.

To absorb calcium effectively, your body also needs adequate vitamin D, which you can get from sunlight and certain foods like fatty fish and egg yolks. Combining calcium-rich foods with sources of vitamin D can significantly enhance your body's ability to use the mineral.

Top Dairy Sources of Calcium

Dairy products are among the most well-known and potent sources of calcium, and the calcium they contain is typically well-absorbed by the body.

Yogurt: A single cup of low-fat yogurt can provide a significant portion of the daily recommended intake, often containing over 400 mg. Plain varieties tend to be highest in calcium.
Milk: Both low-fat and whole milk are excellent sources. One cup of nonfat milk provides nearly 300 mg of calcium. Fortified milk products are also widely available.
Cheese: Many types of cheese are packed with calcium. Harder cheeses like parmesan and cheddar offer concentrated amounts, while softer options like ricotta are also great choices.
Kefir: This fermented dairy drink is a rich source of calcium and also contains probiotics that can support digestive health.

Exceptional Non-Dairy Calcium Sources

For those who are lactose intolerant, follow a vegan diet, or simply prefer non-dairy options, there are numerous excellent alternatives to explore.

Fortified Plant-Based Milks: Soy milk, almond milk, and oat milk are frequently fortified with calcium to match the levels found in cow's milk. Always check the nutrition label, as calcium content can vary by brand.
Calcium-Set Tofu: Tofu processed with calcium sulfate is a standout non-dairy source. Half a cup of firm, calcium-set tofu can contain a very high amount of calcium.
Leafy Green Vegetables: Not all leafy greens are created equal when it comes to calcium absorption. While spinach contains calcium, it also has oxalates that inhibit absorption. Better choices include kale, collard greens, and bok choy, which offer more readily available calcium.
Canned Fish with Bones: Canned sardines and salmon, where the soft, edible bones are included, are fantastic sources of calcium and vitamin D. The canning process makes the bones soft and easy to digest.
Seeds: Certain seeds, such as chia and sesame seeds (and tahini, which is made from sesame), are highly concentrated sources of calcium.
Beans and Legumes: White beans, navy beans, and soybeans are good sources of calcium and other important nutrients.

What to Look For in High-Calcium Foods

To make the best food choices for bone health, consider these key aspects:

Absorption Rate: Calcium is not absorbed equally from all sources. For example, calcium from dairy is absorbed very efficiently. While certain leafy greens like spinach contain calcium, the body's absorption is inhibited by oxalates.
Vitamin D Content: Foods that naturally contain both calcium and vitamin D, such as canned salmon, offer a dual benefit that enhances absorption.
Fortification: Many foods, including breakfast cereals, orange juice, and bread, are fortified with calcium to help boost intake. Reading the nutrition facts label is crucial to confirming the calcium content.
Portion Size: The amount of calcium can vary greatly by serving size, so paying attention to portions is important. For instance, a small amount of parmesan cheese can provide a large dose of calcium, whereas a much larger portion of a vegetable might be needed for a similar amount.

Comparison of High-Calcium Foods

This table provides a quick comparison of calcium content and source type for various foods.


Food (Serving Size)	Calcium Content (Approx. mg)	Source Type	Notes
Yogurt, Plain Low-Fat (1 cup)	415	Dairy	Excellent absorption, high protein.
Tofu, Firm (1/2 cup, calcium-set)	253	Non-Dairy/Soy	Great for vegans; check label for calcium content.
Sardines (3 oz, canned with bones)	325	Non-Dairy/Fish	Also provides vitamin D.
Milk, Nonfat (1 cup)	299	Dairy	Readily absorbed, often fortified with vitamin D.
Kale (1 cup, cooked)	94	Non-Dairy/Vegetable	Better absorption than spinach, also rich in other nutrients.
Almonds (1/4 cup)	97	Non-Dairy/Nut	Provides healthy fats and fiber.
Fortified Orange Juice (1 cup)	349	Non-Dairy/Fortified	Good option for non-dairy consumers.

Maximizing Calcium Intake and Absorption

Beyond choosing the right foods, there are several strategies to ensure your body makes the most of the calcium you consume. For one, spreading your calcium intake throughout the day can improve absorption, as the body absorbs less calcium at higher single doses. Another important factor is vitamin D, which is essential for proper calcium absorption in the gut. Spending a short time in the sun or consuming fortified foods and fatty fish can help you get the vitamin D you need. You can find more information on dietary minerals from the NIH Office of Dietary Supplements. Finally, maintaining a healthy lifestyle by avoiding smoking and excessive alcohol consumption is beneficial, as these habits can negatively impact bone health.

Conclusion

Obtaining sufficient calcium from your diet is a cornerstone of lifelong bone health and overall well-being. By incorporating a variety of sources, including dairy, nutrient-dense leafy greens like kale and bok choy, canned fish with bones, and fortified foods, you can easily meet your daily needs. For those with dietary restrictions such as lactose intolerance or a vegan lifestyle, there are plenty of excellent non-dairy options available. By focusing on a balanced diet rich in calcium and vitamin D, you can protect your bones and ensure your body has the building blocks it needs to function at its best.

Frequently Asked Questions

Excellent non-dairy sources of calcium include calcium-set tofu, fortified plant-based milks and juices, canned sardines and salmon with bones, and leafy green vegetables like kale and collard greens.

Yes, some vegetables like spinach and Swiss chard contain oxalates, which are compounds that bind with calcium and inhibit its absorption. While these vegetables contain calcium, it is not well-absorbed by the body.

The recommended daily intake varies by age and sex. For most adults between 19 and 50, it is 1,000 mg per day. Women over 50 and all adults over 70 need 1,200 mg daily.

People with lactose intolerance can rely on a variety of non-dairy sources, including fortified soy and almond milk, calcium-set tofu, leafy greens, canned fish with bones, and calcium-fortified cereals.

Calcium supplements can sometimes cause side effects like gas, bloating, and constipation in some people. Spreading doses throughout the day or taking them with food can help mitigate these effects.

Yes, vitamin D is crucial for the body to properly absorb calcium from food in the gut. Without enough vitamin D, the body's ability to absorb calcium is significantly reduced.

Symptoms of a calcium deficiency can range from mild to severe and include muscle cramps, numbness or tingling in the fingers and feet, fatigue, brittle nails, and, in severe cases, osteoporosis or heart problems.

Yes, canned salmon with the bones included is an excellent source of calcium. The canning process softens the bones, making them easy to eat and digest, and they are packed with calcium.