What Foods Are Super High in Calcium? The Ultimate Guide

November 16, 2025 •

4 min read

Over 99% of the body's total calcium is found in the bones and teeth, where it provides structural support. Maintaining adequate levels is easier than you think when you know what foods are super high in calcium, and this guide provides a comprehensive breakdown of the best dietary sources, including options for dairy and non-dairy eaters alike.

Quick Summary

This article explores top dietary sources of calcium, including dairy, leafy greens, fortified products, nuts, seeds, and fish with edible bones. It helps readers understand different food options for boosting their intake for better bone health.

Key Points

Dairy Powerhouses: Cheeses, yogurt, and milk are traditional and highly absorbable sources of calcium that also provide other vital nutrients like protein.
Non-Dairy All-Stars: Fortified soy milk, calcium-set tofu, chia seeds, and leafy greens like collards and kale are excellent non-dairy alternatives for boosting calcium intake.
Hidden Gems in Fish: Canned sardines and salmon with edible bones are surprisingly high in calcium, offering a bioavailable source that is easy to absorb.
Bioavailability Matters: Some foods, like spinach, contain compounds (oxalates) that inhibit calcium absorption, so focusing on low-oxalate greens is more effective.
Vitamin D is Essential: For your body to effectively absorb the calcium you consume, you also need sufficient vitamin D, which can be found in fortified foods and fatty fish.
Small, Consistent Doses: Spreading calcium intake throughout the day is more effective than consuming one large dose, as the body absorbs smaller amounts more efficiently.

Beyond Dairy: A World of Calcium-Rich Foods

While dairy products are famously rich in calcium, many other foods can significantly contribute to your daily intake. The key is understanding both the quantity and the bioavailability of the calcium in different sources. Some plant-based options, for example, offer excellent absorption, making them a cornerstone for non-dairy diets.

Dairy and Fortified Alternatives

For many, dairy remains a top source, but fortified alternatives offer comparable nutrition for those with dietary restrictions.

Yogurt: One cup of plain, low-fat yogurt can provide a substantial amount of calcium, with some brands offering over 40% of the Daily Value (DV). Many varieties also contain probiotics, which aid gut health.
Cheese: Parmesan is one of the densest sources, though many other varieties like mozzarella and cheddar are also excellent choices.
Milk (Cow's and Goat's): A single cup offers a significant portion of the DV, with cow's milk also providing protein and vitamins A and D. Goat's milk is another excellent option.
Fortified Plant-Based Milks: Soy and almond milks are often fortified to contain levels of calcium comparable to dairy milk.

Fish with Edible Bones

The small, edible bones found in certain canned fish are a phenomenal, easily absorbed source of calcium. These fish also offer a host of other nutrients, like omega-3 fatty acids.

Canned Sardines: A can of sardines with the bones can provide over 35% of your DV for calcium.
Canned Salmon: Similarly, canned salmon containing bones is another rich source. A 3-ounce serving offers a strong dose of calcium along with omega-3s.

Green Vegetables

Not all greens are created equal when it comes to calcium absorption. Oxalates, natural compounds in some vegetables, can bind to calcium and reduce its bioavailability. Choosing low-oxalate greens is key for maximum benefit.

Low-Oxalate Greens: Kale, collard greens, bok choy, and turnip greens are all great examples where the calcium is well-absorbed.
Higher-Oxalate Greens: While spinach contains a high amount of calcium, the high oxalate content means a lower percentage is absorbed by the body. It is still nutritious but should be part of a varied diet.

Nuts and Seeds

These small but mighty foods are packed with nutrients, including high concentrations of calcium.

Chia Seeds: One ounce of chia seeds can provide a significant portion of your DV for calcium.
Sesame Seeds: Rich in calcium and other minerals, sesame seeds are great sprinkled on meals or consumed as tahini.
Almonds: Almonds are one of the nuts with the highest calcium content, offering additional benefits from healthy fats and fiber.

Beans and Lentils

Legumes are nutritional powerhouses that also offer a boost of calcium along with fiber, protein, and other minerals.

White Beans: Just one cup of cooked white beans contains a decent amount of calcium.
Soybeans/Edamame: Mature soybeans and young edamame provide good sources of calcium and protein.

Fortified Drinks and Foods

Beyond milks, many other everyday items are fortified with calcium to make it easier to reach daily goals.

Calcium-Set Tofu: Tofu made with calcium sulfate is a top-tier calcium source for plant-based diets.
Fortified Orange Juice: A single cup of fortified orange juice can provide a large percentage of your DV for calcium.
Fortified Cereals: Some breakfast cereals are heavily fortified, providing an easy way to start the day with a calcium boost.

Calcium Content and Absorption


Food Source	Serving Size	Approximate Calcium (mg)	Notes on Absorption
Fortified Soy Milk	1 cup	~399	High absorbability, comparable to milk
Low-Fat Yogurt	1 cup	~448	Excellent absorption, dairy source
Canned Sardines w/Bones	3.75 oz	~351	Excellent absorption due to edible bones
Firm Tofu (calcium-set)	1/2 cup	~861	High absorbability, check label for calcium salt
Cooked Collard Greens	1 cup	~324	High absorbability, low in oxalates
Cooked Kale	1 cup	~177	High absorbability, low in oxalates
Raw Almonds	1 oz (23 nuts)	~76	Good source, also provides fiber
Chia Seeds	1 oz	~179	Rich in calcium, fiber, and omega-3s

The Role of Vitamin D

For your body to properly absorb and use calcium, it needs vitamin D. While some foods like fatty fish (salmon) contain natural vitamin D, many products are fortified with it for better absorption. Spending time in the sun also helps your body produce its own vitamin D. A balanced diet that includes both calcium-rich foods and vitamin D sources is the most effective strategy for bone health.

Factors That Inhibit Calcium Absorption

Some factors can interfere with calcium absorption or lead to increased calcium loss from the body. High sodium and excessive protein intake can increase calcium excretion in urine. Also, as mentioned earlier, oxalates in certain vegetables like spinach can hinder absorption. To maximize your intake, consume a variety of sources throughout the day rather than a single large dose.

Conclusion

While dairy products are a well-known source of calcium, it's clear there are numerous other options to ensure a sufficient intake for bone health. From fortified plant-based milks and calcium-set tofu to canned fish with edible bones, leafy greens like kale, and nutrient-dense seeds and beans, a wide array of foods can contribute significantly to your daily calcium needs. By diversifying your diet and pairing these foods with adequate vitamin D, you can build a strong foundation for your skeletal system. For more in-depth information on nutrition and calcium, you can consult authoritative resources like the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

While many dairy products like cheese and yogurt are exceptionally high, certain fortified foods and specific non-dairy items can be just as potent. Calcium-set tofu, for example, can offer a higher concentration of calcium per serving than most dairy products.

Some of the highest non-dairy calcium foods include calcium-set tofu, fortified soy milk, canned sardines with bones, collard greens, and chia seeds.

Leafy greens with low oxalate levels, such as kale, collard greens, and bok choy, offer higher calcium bioavailability than greens like spinach, where the calcium is less readily absorbed.

You can meet this goal by combining different calcium-rich foods throughout the day. A sample plan might include fortified soy milk for breakfast, a salad with collard greens for lunch, and a snack of almonds and fortified orange juice.

It is generally better to get calcium from food, as it provides other nutrients and is absorbed more effectively in smaller, spread-out doses. Supplements may cause side effects or complications, especially in high doses.

Yes, many fortified foods, including plant-based milks, juices, and cereals, are engineered to provide calcium content comparable to or even higher than dairy products. Always check the nutrition label for the specific amount.

Cooking greens for a short time in a minimal amount of water, such as sautéing or steaming, helps preserve more of their calcium content than boiling.