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Foods high in calcium include yogurt, milk and cheese, tofu made with calcium sulfate, canned sardines and salmon with their bones, fortified soy and almond drinks, calcium-added orange juice and cooked collard greens, each supplying around a fifth of the Daily Value or more per serving in USDA data. Dairy and foods made with dairy supply about 72% of US calcium intake, per NIH, but non-dairy calcium sources can fill the gap if you choose carefully, because calcium absorption differs widely between foods: the body absorbs only about 5% of the calcium in spinach compared with about 27% from milk. Below is a USDA chart of calcium rich foods and other high calcium foods, how absorption works, the official reference values and when to talk to a clinician.
Peptide Labs does not sell foods or calcium supplements. This article is general nutrition information, not medical advice.
Key Takeaways
- Yogurt, milk, cheese, calcium-set tofu, canned fish with bones and fortified drinks top the USDA chart.
- About 72% of US calcium intake comes from dairy and foods made with dairy ingredients.
- Oxalate in spinach and some other greens sharply limits how much of their calcium you absorb.
- Kale, bok choy and broccoli calcium is absorbed about as well as milk's, just in smaller amounts.
- Lactose-free dairy has the same calcium as regular dairy, per NIH.
Foods high in calcium: USDA chart
Values come from the USDA FoodData Central SR Legacy database, converted from the per-100-gram figure to a common serving. The percent Daily Value (%DV) uses the FDA Daily Value for calcium of 1,300 milligrams for adults and children 4 and older. A food with 20% DV or more per serving counts as a high source.
| Food (USDA description, shortened) | Serving | Calcium per serving, milligrams | % Daily Value |
|---|---|---|---|
| Tofu, firm, made with calcium sulfate | 1/2 cup (126 g) | 861 | 66% |
| Almond milk, unsweetened, fortified | 1 cup | 482 | 37% |
| Yogurt, plain, low fat | 8 oz (227 g) | 415 | 32% |
| Orange juice, calcium added | 1 cup (249 g) | 349 | 27% |
| Ricotta, part skim | 1/2 cup (124 g) | 337 | 26% |
| Mozzarella, part skim | 1.5 oz (43 g) | 332 | 26% |
| Sardines, canned in oil, with bones | 3 oz (85 g) | 325 | 25% |
| Cheddar cheese | 1.5 oz (43 g) | 302 | 23% |
| Milk, nonfat | 1 cup (245 g) | 299 | 23% |
| Soy milk, calcium fortified | 1 cup (243 g) | 299 | 23% |
| Milk, 2% | 1 cup (244 g) | 293 | 23% |
| Collard greens, boiled | 1 cup (190 g) | 268 | 21% |
| Spinach, boiled (poorly absorbed) | 1 cup (180 g) | 245 | 19% |
| Salmon, pink, canned, with bones | 3 oz (85 g) | 241 | 19% |
| Turnip greens, boiled | 1 cup (144 g) | 197 | 15% |
| White beans, canned | 1 cup (262 g) | 191 | 15% |
| Greek yogurt, plain, nonfat | 6 oz (170 g) | 187 | 14% |
| Chia seeds | 1 oz (28 g) | 179 | 14% |
| Kale, boiled | 1 cup (118 g) | 177 | 14% |
| Soybeans, boiled | 1 cup (172 g) | 175 | 13% |
| Bok choy, boiled | 1 cup (170 g) | 158 | 12% |
| Cottage cheese, 1% | 1 cup (226 g) | 138 | 11% |
| Edamame, prepared | 1 cup (155 g) | 98 | 8% |
| Almonds | 1 oz (28 g) | 76 | 6% |
| Tahini (sesame butter) | 1 tbsp (15 g) | 64 | 5% |
| Okra, boiled | 1/2 cup (80 g) | 62 | 5% |
| Broccoli, boiled | 1/2 cup (78 g) | 31 | 2% |
Some of these numbers vary a lot by product. The NIH Office of Dietary Supplements (ODS) lists firm calcium-sulfate tofu at 253 milligrams per half cup, far below the USDA entry above, because recipes and coagulants differ, and canned salmon depends on whether the soft bones are included. Fortified drinks, juices and breakfast cereals also differ by brand. The FDA requires calcium on every Nutrition Facts label, so for packaged foods the label is the better guide.
Calcium absorption: why the chart is not the whole story
ODS estimates that about 30% of the calcium in dairy products and fortified foods is absorbed. Plants are more variable, because oxalic acid and phytic acid bind calcium into salts the body cannot absorb. Spinach is the classic example: plenty of calcium on paper, but only about 5% is absorbed, compared with about 27% from milk. ODS also names collard greens, sweet potatoes, rhubarb and beans as high in oxalic acid. On the other hand, the calcium in broccoli, kale and cabbage, including bok choy, is absorbed about as well as milk’s; those vegetables simply contain less per serving.
- Vitamin D matters: the body needs vitamin D to absorb calcium efficiently, and low vitamin D status reduces absorption more than any single food does. See our list of vitamin D foods.
- Absorption falls as intake rises: ODS reports about 45% absorption at low daily intakes and about 15% at very high ones.
- Age plays a part: net absorption is about 60% in infants and young children, about 25% in adults, and it keeps declining with age.
- Caffeine and phosphorus: both reduce absorption to a small extent.
- A varied diet evens it out: ODS says the oxalate and phytate effects probably have little or no nutritional consequence when people eat many different foods.
Non-dairy calcium sources
People with lactose intolerance or a milk allergy, and vegans, are more likely to fall short on calcium, according to ODS. If lactose is the issue, lactose-free and reduced-lactose milk and yogurt contain the same calcium as regular dairy; our guide to lactase covers the enzyme side. For people who skip dairy entirely, good non-dairy options from the chart are calcium-set tofu, fortified soy and almond drinks, calcium-added orange juice, canned sardines and salmon with bones, collard and turnip greens, kale, bok choy, white beans, chia seeds, soybeans, almonds and tahini. ODS notes that people who avoid dairy typically need fortified foods or supplements to reach the recommended amounts, a decision worth making with a clinician or dietitian. Our calcium supplement guide compares the common forms.
How much calcium do you need?
The Recommended Dietary Allowances (RDAs) below are official reference values from the Food and Nutrition Board, as listed by ODS. They are population figures, not a personal target.
| Group | RDA, milligrams per day |
|---|---|
| Children 4 to 8 | 1,000 |
| Children and teens 9 to 18 | 1,300 |
| Adults 19 to 50 | 1,000 |
| Men 51 to 70 | 1,000 |
| Women 51 to 70 | 1,200 |
| Adults 71 and older | 1,200 |
| Pregnancy or breastfeeding, 19 to 50 | 1,000 |
Many Americans fall short. ODS cites national survey data showing that 39% of people aged 4 and older and 49% of children aged 4 to 18 get less than the estimated average requirement from foods and supplements combined. Women over 50 have a higher RDA because bone loss speeds up after menopause. People eating much less on GLP-1 medicines should also watch calcium; our GLP-1 diet guide covers the 2025 nutrition advisory. If you are concerned about your bones or your calcium status, talk to your clinician rather than guessing.
Food first, then labels
The Tolerable Upper Intake Level (UL) for calcium is 2,500 milligrams a day for adults 19 to 50 and 2,000 for adults 51 and older, counting food and supplements together. ODS notes that higher intakes of supplemental calcium might increase the risk of kidney stones, and that calcium supplements can interact with medicines such as levothyroxine, quinolone antibiotics, lithium and dolutegravir. Calcium might also reduce iron absorption, so see our list of foods high in iron if you are balancing both. Vitamin K2 often appears alongside vitamin D in bone-focused products; our vitamin D3 and K2 guide explains that pairing, and our third-party testing guide explains quality seals. Milk and fruit yogurt also score low on the glycemic index; see our low glycemic foods chart.
Frequently Asked Questions
What foods are highest in calcium?
Per serving in USDA data, calcium-set tofu, fortified plant milks, yogurt, calcium-added orange juice, ricotta, mozzarella, canned sardines, cheddar and milk are at the top.
What are good non-dairy calcium sources?
Calcium-set tofu, fortified soy or almond drinks, canned sardines or salmon with bones, collard and turnip greens, kale, bok choy, white beans, chia seeds and almonds.
Is spinach a good source of calcium?
It contains calcium, but oxalate means only about 5% is absorbed, versus about 27% from milk, according to NIH.
Does lactose-free milk have calcium?
Yes. NIH says lactose-free and reduced-lactose dairy products contain the same amount of calcium as regular dairy.
What helps calcium absorption?
Adequate vitamin D and well-absorbed sources such as dairy, fortified foods, kale, bok choy and broccoli. Oxalate-rich greens such as spinach count for less than the chart suggests.
Can you get too much calcium from food?
It is uncommon from food alone. The upper limit counts supplements too, which is where most excess comes from.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before changing your diet in a big way or starting a supplement, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Calcium Supplement Guide: Citrate vs Carbonate, Safety and Food, Vitamin D Foods: 17 Sources Ranked With USDA Data, Bone Health Supplements: Calcium, Vitamin D, K2 and What Trials Show.