Foods High in Calcium: Dairy, Fortified Foods, Greens, Fish With Bones and Tofu
Calcium per serving in dairy, fortified plant drinks, tofu, canned fish with bones and greens, with notes on absorption, oxalate in spinach and when to ask a clinician.
Content last updated . This page has not been medically reviewed.
Dairy, fortified foods and a few plants
The NIH Office of Dietary Supplements (ODS) says milk, yogurt and cheese contain high amounts of calcium. Some nondairy foods also contain it, including kale, broccoli, Chinese cabbage and canned sardines and salmon with bones. Many fruit juices, milk substitutes, tofu and cereals are fortified with calcium. [1] The NHS lists dairy, curly kale, okra, calcium-added soya drinks, fortified-flour bread and fish eaten with the bones. [2]Calcium in common foods
Milligrams (mg) of calcium per serving as listed by ODS (updated 2025). Check the label on fortified products, which varies. [1]| Food (serving) | Calcium, mg | Source and year |
|---|---|---|
| Yogurt, plain, low fat, 8 ounces | 415 | ODS 2025 [1] |
| Orange juice, calcium fortified, 1 cup | 349 | ODS 2025 [1] |
| Mozzarella, part skim, 1.5 ounces | 333 | ODS 2025 [1] |
| Sardines, canned in oil, with bones, 3 ounces | 325 | ODS 2025 [1] |
| Milk, nonfat, 1 cup | 299 | ODS 2025 [1] |
| Soymilk, calcium fortified, 1 cup | 299 | ODS 2025 [1] |
| Milk, whole, 1 cup | 276 | ODS 2025 [1] |
| Tofu, firm, made with calcium sulfate, ½ cup | 253 | ODS 2025 [1] |
| Salmon, pink, canned, with bones, 3 ounces | 181 | ODS 2025 [1] |
| Cottage cheese, 1% milk fat, 1 cup | 138 | ODS 2025 [1] |
| Spinach, boiled, drained, ½ cup | 123 | ODS 2025 [1] |
| Turnip greens, boiled, ½ cup | 99 | ODS 2025 [1] |
| Kale, cooked, 1 cup | 94 | ODS 2025 [1] |
| Chinese cabbage (bok choi), raw, shredded, 1 cup | 74 | ODS 2025 [1] |
| Broccoli, raw, ½ cup | 21 | ODS 2025 [1] |
ODS notes that tofu counts as a calcium source only when processed with a calcium salt; tofu made with other salts does not provide significant amounts. [1] Some foods are served in larger or smaller portions than these, so compare per serving, not per food name.
Absorption: why a food's number is not the whole story
- ODS says calcium absorption from dairy products and fortified foods is about 30%. [1]
- Oxalic acid and phytic acid in some plants form salts that the body cannot digest. Absorption is about 5% for spinach and 27% for milk. [1]
- Collard greens, sweet potatoes, rhubarb and beans also have high oxalic acid. [1] The NHS says spinach contains a lot of calcium but the body cannot absorb all of it. [2]
- Broccoli, kale and cabbage have calcium bioavailability similar to milk, though less calcium per serving. [1]
- When people eat many kinds of foods, these interactions probably have little or no nutritional effect, according to ODS. [1]
- Low vitamin D status lowers net calcium absorption to a greater extent. [1]
More: Calcium absorption and Plant-based mineral absorption.
Official intake levels
| Group | Level | Source and year |
|---|---|---|
| US adults 19 to 50 (RDA) | 1,000 mg a day | ODS 2025 [1] |
| US women 51 to 70 (RDA) | 1,200 mg a day | ODS 2025 [1] |
| US men 51 to 70 (RDA) | 1,000 mg a day | ODS 2025 [1] |
| US adults over 70 (RDA) | 1,200 mg a day | ODS 2025 [1] |
| US ages 14 to 18, including pregnancy (RDA) | 1,300 mg a day | ODS 2025 [1] |
| US adults 19 to 50, upper limit (UL) | 2,500 mg a day | ODS 2025 [1] |
| UK adults 19 to 64 | 700 mg a day | NHS 2020 [2] |
Figures differ by country and are not interchangeable. For more see Calcium intake levels by age, sex and country.
Frequently asked questions
What foods have the most calcium?
In the ODS list, plain low-fat yogurt (415 mg per 8 ounces), calcium-fortified orange juice, part-skim mozzarella and canned sardines with bones were at the top. [1]
Is spinach a good calcium source?
It contains calcium, but ODS reports only about 5% is absorbed from spinach compared with 27% from milk. [1]
How can I get calcium without dairy?
Options named by ODS and the NHS include canned fish with bones, calcium-set tofu, kale, broccoli, bok choi and calcium-fortified soy drinks or juices. [1][2]
Do I need a supplement if I eat these foods?
The NHS says you should be able to get the calcium you need from a varied diet. A clinician can advise if your situation differs. [2]
Can too much calcium from food be harmful?
ODS links higher supplemental calcium to kidney-stone concern, and the NHS says taking more than 1,500 mg a day can cause stomach pain and diarrhea; the sources we read did not separate food from supplements in the NHS figure. [1][2]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Cautions
- Supplements are different from foods. ODS says higher intakes of supplemental calcium might increase the risk of kidney stones, and that calcium supplements can interact with medicines including dolutegravir, levothyroxine, lithium and quinolone antibiotics. [1] Ask a pharmacist before combining; see How interactions work. Food-based calcium was not described as a source of these interactions in the sources we read.
- Very high calcium in the blood (hypercalcemia) is rare in healthy people and usually results from conditions such as cancer or primary hyperparathyroidism. [1] See a clinician if you have been told your calcium is high.
- Kidney disease, pregnancy, children and older adults. The sources we read for this page did not set separate food advice for these groups, apart from the age-based levels above. Ask your clinician before changing diet or adding supplements. See Calcium and Dairy-free calcium.
References
- NIH Office of Dietary Supplements (US). Calcium: Fact Sheet for Health Professionals. Updated July 11, 2025. Read 2026-10-23 from an Internet Archive copy because the site blocked direct download.
- NHS (UK). Vitamins and minerals: Calcium. Page last reviewed 3 August 2020. Read 2026-10-23.