Foods high in Calcium
Daily Value: 1,300 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Tofu, raw, firm, prepared with calcium sulfate
14 g Protein553 mg Calcium0.96 mg Manganese
553 mg43% DV · per 0.25 block - Milk, sheep, fluid
15 g Protein1.7 mcg Vitamin B120.87 mg Riboflavin (B2)
473 mg36% DV · per 1 cup - Collards, frozen, chopped, cooked, boiled, drained, with salt
5 g Protein1,059 mcg Vitamin K978 mcg Vitamin A (RAE)
357 mg27% DV · per 1 cup, chopped - Parmesan cheese, shredded
11 g Protein351 mg Calcium206 mg Phosphorus
351 mg27% DV · per 1 oz - Yogurt, plain, skim milk
9.7 g Protein1 mcg Vitamin B120.4 mg Riboflavin (B2)
338 mg26% DV · per 1 container (6 oz) - Sardine, Atlantic, canned in oil, drained solids with bone
21 g Protein7.6 mcg Vitamin B1245 mcg Selenium
325 mg25% DV · per 3 oz - Mustard spinach, (tendergreen), raw
3.3 g Protein195 mg Vitamin C743 mcg Vitamin A (RAE)
315 mg24% DV · per 1 cup, chopped - Tofu yogurt
9.2 g Protein34 mcg Selenium105 mg Magnesium
309 mg24% DV · per 1 cup - Sesame butter, paste
5.8 g Protein1.3 mg Copper0.81 mg Manganese
307 mg24% DV · per 2 tbsp - Potatoes, au gratin, home-prepared from recipe using butter
12 g Protein0.39 mg Copper24 mg Vitamin C
292 mg22% DV · per 1 cup - Bread, white
9.5 g Protein22 mcg Selenium0.48 mg Thiamin (B1)
288 mg22% DV · per 100 g - Sesame seeds, whole, roasted and toasted
4.8 g Protein0.7 mg Copper0.71 mg Manganese
280 mg22% DV · per 1 oz - Spinach, canned, regular pack, drained solids
6 g Protein988 mcg Vitamin K1,049 mcg Vitamin A (RAE)
272 mg21% DV · per 1 cup - Swiss cheese, low fat
8 g Protein269 mg Calcium0.47 mcg Vitamin B12
269 mg21% DV · per 1 slice (1 oz) - Mozzarella cheese, nonfat
8.9 g Protein269 mg Calcium184 mg Phosphorus
269 mg21% DV · per 1 oz - Cheddar cheese, nonfat or fat free
9 g Protein250 mg Calcium136 mg Phosphorus
250 mg19% DV · per 1 oz - Turnip greens, frozen, cooked, boiled, drained, without salt
5.5 g Protein851 mcg Vitamin K882 mcg Vitamin A (RAE)
249 mg19% DV · per 1 cup - Salmon, pink, canned, drained solids
20 g Protein4.2 mcg Vitamin B1212 mcg Vitamin D
241 mg19% DV · per 3 oz - Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
4.9 g Protein677 mcg Vitamin K703 mcg Vitamin A (RAE)
209 mg16% DV · per 1 cup - Mackerel, jack, canned, drained solids
20 g Protein5.9 mcg Vitamin B1232 mcg Selenium
205 mg16% DV · per 3 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
197 mg15% DV · per 3 oz - White cheese, queso blanco
5.7 g Protein0.49 mcg Vitamin B12193 mg Calcium
193 mg15% DV · per 1 oz - Tempeh
34 g Protein0.93 mg Copper2.2 mg Manganese
184 mg14% DV · per 1 cup - Figs, dried, stewed
3.7 g Protein11 g Fiber0.32 mg Copper
181 mg14% DV · per 1 cup - Kale, frozen, cooked, boiled, drained, without salt
3.5 g Protein493 mcg Vitamin K0.64 mg Manganese
177 mg14% DV · per 1 cup, cooked - Mustard greens, frozen, unprepared
3.6 g Protein201 mcg Folate (DFE)377 mcg Vitamin A (RAE)
169 mg13% DV · per 1 cup, chopped - Beet greens, cooked, boiled, drained, with salt
3.7 g Protein697 mcg Vitamin K552 mcg Vitamin A (RAE)
164 mg13% DV · per 1 cup (1" pieces) - Fresh cheese, queso fresco
5.1 g Protein0.47 mcg Vitamin B12158 mg Calcium
158 mg12% DV · per 1 oz - Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt
2.7 g Protein44 mg Vitamin C58 mcg Vitamin K
158 mg12% DV · per 1 cup, shredded - Baked beans, home prepared
14 g Protein14 g Fiber0.4 mg Copper
154 mg12% DV · per 1 cup - Garlic, raw
5.6 g Protein1.4 mg Manganese1 mg Vitamin B6
154 mg12% DV · per 1 standard serving · from USDA’s older entry - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)
7.3 g Protein5.1 mg Vitamin E0.39 mg Thiamin (B1)
151 mg12% DV · per 1 small bagel (3" dia) - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
139 mg11% DV · per 1 cup - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
131 mg10% DV · per 1 cup - Navy beans, mature seeds, cooked, boiled, with salt
15 g Protein19 g Fiber255 mcg Folate (DFE)
126 mg10% DV · per 1 cup - Shrimp, canned
17 g Protein40 mcg Selenium0.63 mcg Vitamin B12
123 mg9% DV · per 3 oz - Turkey, mechanically deboned, from turkey frames, raw
11 g Protein23 mcg Selenium2.5 mg Zinc
123 mg9% DV · per 3 oz - Kidney beans, california red, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.51 mg Copper
117 mg9% DV · per 1 cup - Low fat cheese, cheddar or colby
6.8 g Protein136 mg Phosphorus2 g Total fat
116 mg9% DV · per 1 slice (1 oz) - Pinto beans, mature seeds, canned, solids and liquids
11 g Protein0.39 mg Copper11 g Fiber
113 mg9% DV · per 1 cup