Top 10 Foods Highest in Calcium You Can't Miss

Top 10 Foods Highest in Calcium You Can't Miss

Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. While there is some evidence that oxalates in greens can hinder calcium absorption, they are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability. For more, see the section on calcium absorption. High calcium foods include dark leafy greens, cheese, low fat milk and yogurt, bok choy, fortified tofu, okra, broccoli, green beans, almonds, and fish canned with their bones. The DV for calcium is 1000mg. Below is a list of high calcium foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods.

#1: Dark Leafy Greens (Watercress)
Calcium in 100g (Raw)1 Cup Chopped (34g)10 Sprigs (25g)
120mg (12% DV)41mg (8% DV)30mg (3% DV)
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%). Click to see complete nutrition facts.



#2: Low Fat Cheese (Mozzarella Nonfat)
Calcium in 100g 1 Cup Shredded (113g)1 Ounce (28g)
961mg (95% DV)1086mg (109% DV)269mg (27% DV)
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%). Click to see complete nutrition facts.



#3: Low Fat Milk & Yogurt (Nonfat Milk)
Calcium in 100g 1 Cup (245g)Per Fluid Ounce (31g)
125mg (13% DV)306mg (31% DV)39mg (4% DV)
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%). Click to see complete nutrition facts.



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#4: Chinese Cabbage (Pak Choi, Bok Choy)
Calcium in 100g (Raw)1 Cup Shredded (70g)1 Head (840g)
105mg (11% DV)74mg (7% DV)882mg (88% DV)
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV). Click to see complete nutrition facts.



#5: Fortified Soy Products (Tofu)
Calcium in 100g (Raw) 1/2 Cup Raw (124g)1/2 Cup Fried (124g)
350mg (35% DV)434mg (43% DV)1192mg (119% DV)
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%). Click to see complete nutrition facts.



#6: Okra (Cooked)
Calcium in 100g1 Cup Sliced (160g)8 Pods (85g)
77mg (8% DV)124mg (12% DV)65mg (7% DV)
Click to see complete nutrition facts.



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#7: Broccoli
Calcium in 100g1 Cup Chopped (91g)1 Cup Cooked (156g)
47mg (5% DV)43mg (4% DV)62mg (6% DV)
One cup of cooked broccoli, boiled in water contains just 54 calories. Click to see complete nutrition facts.



#8: Green Snap Beans
Calcium in 100g (Raw)1 Cup Raw (110g)Per Cup Cooked (125g)
37mg (4% DV)41mg (4% DV)55mg (6% DV)
One cup of cooked green snap beans, boiled in water contains just 44 calories. Click to see complete nutrition facts.



#9: Almonds
Calcium in 100g1 Cup Whole (143g)1 Ounce (28g)
264mg (26% DV)378mg (38% DV)74mg (7% DV)
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories. Click to see complete nutrition facts.



#10: Fish Canned (Sardines, in Oil, with Bones)
Calcium in 100g 1 Cup Drained (149g)1 Ounce (28g)
383mg (38% DV)569mg (57% DV)107mg (11% DV)
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%). Click to see complete nutrition facts.






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Click each heading for more info...

The Top 10 High Calcium Foods by Nutrient Density (Calcium per Gram)
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Other Calcium Rich Foods
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▼ Health Benefits of Calcium
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Factors which Affect Calcium Absorption
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▼ Health Risks of Excessive Calcium Intake
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▼ People at Risk of a Calcium Deficiency
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▼ Recipes High in Calcium
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▼ Warnings
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▼ Comments
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▼ References
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