Which Fish Has the Highest Calcium? Discovering the Top Contenders

January 9, 2026 •

4 min read

Canned sardines, particularly the Atlantic variety consumed with their soft, edible bones, are a leading source of dietary calcium from the fish world. A single serving can provide a significant portion of the recommended daily intake for adults, making them a powerful tool for boosting bone health.

Quick Summary

This article reveals which fish offers the most calcium, with a special focus on why consuming canned fish with bones is key. It details the nutritional benefits, compares different varieties, and explains how to maximize absorption for better bone health.

Key Points

Canned sardines have the most calcium: Canned Atlantic sardines, consumed with their edible bones, are the highest fish source of calcium.
The bones are the source: The majority of calcium in these fish comes from the soft, digestible bones that are included during the canning process.
Enhanced absorption: The calcium in canned fish is highly bioavailable, and the natural vitamin D found in oily fish further improves its absorption.
Other high-calcium options: Canned salmon with bones and anchovies are also excellent seafood choices for boosting calcium intake.
Additional health benefits: These fish also provide heart-healthy omega-3 fatty acids, protein, and other vital nutrients.
Cooking preserves nutrients: Gentle cooking methods like steaming or baking help preserve the overall nutritional content of fish.

The Surprising Source of Calcium in Fish

The secret to obtaining significant amounts of calcium from fish lies in a simple fact: the highest concentration of this mineral resides in the fish's bones. For most fresh fish, the bones are discarded, resulting in a very low calcium yield from the fillet alone. For example, a 3.5-ounce portion of fresh sockeye salmon offers a meager 15 mg of calcium. The game changes with canned fish, where the small, soft bones of certain species, like sardines and salmon, are included in the product and become entirely edible. The canning process tenderizes the bones, allowing them to be consumed without altering the texture or taste significantly. This makes them a highly efficient and bioavailable source of calcium.

Why Canned Fish Tops the Calcium Charts

Unlike most dietary sources where calcium can be lost in cooking or is less bioavailable due to other compounds, canned fish presents a unique advantage. The calcium found in the soft fish bones is easily absorbed by the body. Furthermore, many oily fish, such as sardines and salmon, are naturally rich in vitamin D, a nutrient that plays a crucial role in calcium absorption. This synergistic effect means you get a powerful, two-in-one nutritional punch, making these seafood choices exceptionally effective for supporting bone density and strength.

Leading Fish Choices for Maximum Calcium Intake

While a wide variety of fish and shellfish contain some calcium, a few stand out as exceptional sources. The following list highlights the top contenders, focusing on the ones that offer the highest calcium content, typically in their canned, bone-in form.

Canned Sardines

Taking the top spot, canned sardines are nutritional powerhouses. An analysis shows they can provide around 382 mg of calcium per 100g serving when the bones are included. This makes a single can a significant contributor to the daily calcium requirement for most adults. Additionally, sardines are a source of high-quality protein, heart-healthy omega-3 fatty acids, and selenium.

Canned Salmon with Bones

Canned salmon, especially pink or sockeye with bones, is another excellent option. A 3-ounce serving of canned sockeye salmon with bones provides around 168 mg of calcium. The bones are soft and crumbly, blending seamlessly into dishes. Like sardines, canned salmon is also rich in vitamin D and omega-3s, further enhancing its benefits for bone and heart health.

Anchovies

Similar to sardines in size and preparation, anchovies are often sold canned with their small, edible bones. They contribute a healthy dose of calcium and add a rich umami flavor to meals. A 100g serving can offer up to 232 mg of calcium.

Comparison Table: Calcium Content in Seafood


Seafood Type	Preparation	Calcium (mg) per 100g	Notes
Sardines	Canned, with bones	382 mg	Excellent source of calcium, omega-3s, and vitamin D.
Anchovies	Processed/Canned	232 mg	Often salty, great for flavoring dishes. High in calcium.
Salmon	Canned, with bones	181 mg	Good source of calcium, vitamin D, and omega-3s.
Octopus	Cooked	106 mg	Moderate calcium content; often enjoyed in Mediterranean cuisine.
Shrimp	Cooked	91 mg	Low in fat, but a less concentrated source of calcium.
Crab	Cooked	91 mg	Rich in flavor, but the majority of calcium is not consumed.
Trout	Cooked	55 mg	Lower in calcium compared to canned, bone-in fish.

Maximizing Your Intake of Calcium from Fish

To ensure you're getting the most out of your calcium-rich fish, consider these tips:

Choose the right product: Look for canned sardines and salmon specifically labeled 'with bones.' Brands with a 'no salt added' option can help you manage sodium intake.
Combine with other calcium-rich foods: Pair your canned fish with leafy greens like kale or a side of fortified whole grains to further boost your meal's calcium content.
Add flavor creatively: Mash sardines with avocado and lemon juice for a tasty, nutrient-dense spread. Add canned salmon to stir-fries or pasta for a quick meal.
Ensure adequate vitamin D: Spending time in the sun, consuming other vitamin D-rich foods, or considering a supplement can help your body absorb calcium more effectively.

Conclusion: The Final Verdict on High-Calcium Fish

When evaluating which fish has the highest calcium, the clear winners are canned sardines, followed closely by canned salmon with bones. The key to their superior status is the consumption of the soft, edible bones, a practice that maximizes the mineral intake from a natural source. For individuals seeking to boost their calcium, especially those with dairy allergies or intolerances, incorporating these fish into a balanced diet is an effective and flavorful strategy. Beyond just calcium, these fish provide a host of other beneficial nutrients, including omega-3s and vitamin D, that contribute to overall well-being. So, if bone health is your goal, reaching for a can of sardines is a simple, smart, and satisfying choice.

Frequently Asked Questions

Canned Atlantic sardines, particularly when consumed with their soft, edible bones, have the most calcium among commonly available fish species.

Yes, there is a significant difference. Fresh fish fillets contain very little calcium, as the bones are typically discarded. The high calcium content in canned fish is due to the inclusion of the edible bones.

Most cans of sardines and salmon will specify if they are packed with or without bones. Simply check the product label to confirm.

Yes, studies have shown that the calcium from sources like fish bones is highly bioavailable and absorbed just as effectively as calcium from dairy and supplements.

Yes, consuming the soft, edible bones is essential to get the high calcium content from canned fish like sardines and salmon. The muscle meat alone contains very little calcium.

Oily fish like sardines and salmon are also rich in vitamin D, a nutrient crucial for helping the body absorb and utilize calcium effectively.

In addition to calcium, these fish provide a valuable source of protein, heart-healthy omega-3 fatty acids, and other minerals like selenium.

While not as concentrated as bone-in canned fish, shellfish like crab, shrimp, and clams do provide some calcium. However, their contribution is much lower.