Calcium-rich foods: what they contain and why calcium matters
Calcium is the main mineral in bones and teeth, and it is also needed for muscles and nerves to work [WHO]. This page lists foods by their calcium content and explains why the amount in a food is not the same as the amount your body absorbs [ICMR-NIN].
Last reviewed: 2026-09-03
How much calcium is in common foods
Values are milligrams of calcium per 100 g edible portion. Some plant foods sit high on the list but release less of their calcium — the absorption section explains why.
| Food | Calcium per 100 g | Type | Source |
|---|---|---|---|
| Cheese (parmesan) | 1180 mg | Dairy | USDA |
| Sesame seeds (til) (whole) | 975 mg | Plant | USDA |
| Cheese (cheddar) | 720 mg | Dairy | USDA |
| Chia seeds | 631 mg | Plant | USDA |
| Tofu (calcium-set) | 350 mg | Plant | USDA |
| Finger millet (ragi) | 344 mg | Plant | ICMR-NIN |
| Almonds | 269 mg | Plant | USDA |
| Kale (raw) | 254 mg | Plant | USDA |
| Amaranth leaves (chaulai) | 215 mg | Plant | USDA |
| Drumstick (moringa) leaves | 185 mg | Plant | ICMR-NIN |
| Dried figs | 162 mg | Plant | USDA |
| Cow's milk | 120 mg | Dairy | USDA |
| Curd / plain yogurt | 120 mg | Dairy | USDA |
| Spinach (raw) | 99 mg | Plant | USDA |
| White beans (cooked) | 90 mg | Plant | USDA |
| Broccoli (cooked) | 47 mg | Plant | USDA |
Non-dairy and vegan sources
Beyond dairy, calcium-set tofu, sesame and chia seeds, ragi, almonds, amaranth and drumstick leaves and fortified plant milks all supply calcium [ICMR-NIN, USDA]. Because oxalates and phytates lower absorption from some plants, spreading calcium across several of these foods works better than relying on one.
Why the amount in a food isn't the amount you absorb
Two foods with the same calcium on paper can deliver very different amounts to the body, because some plant compounds bind calcium in the gut [ICMR-NIN].
- Oxalates in spinach and some other greens bind calcium and lower how much is absorbed, so spinach's calcium is far less available than the calcium in dairy or kale [ICMR-NIN].
- Phytates in whole grains and legumes also reduce calcium absorption; soaking, sprouting and fermenting lower phytate content [ICMR-NIN].
- Vitamin D helps the body absorb calcium, which is why the two are often considered together [WHO].
Calcium and your blood test
A serum calcium test shows the level in your blood, which is tightly controlled and separate from what is stored in bone. If you have a lab report, ReadMyReport explains what your result means.
Frequently asked questions
- Which foods are highest in calcium?
- Hard cheeses top the list, followed by sesame and chia seeds, then dairy, ragi and calcium-set tofu [USDA, ICMR-NIN].
- What are the best non-dairy sources of calcium?
- Sesame and chia seeds, calcium-set tofu, ragi, almonds and leafy greens such as kale and amaranth leaves [ICMR-NIN, USDA].
- Does spinach count as a calcium source?
- Spinach contains calcium, but oxalates in it bind much of that calcium so less is absorbed than from dairy or kale [ICMR-NIN].
- Is ragi a good source of calcium?
- Yes. Finger millet (ragi) is one of the richest grains in calcium in Indian composition data [ICMR-NIN].
- Does vitamin D affect calcium?
- Yes. Vitamin D helps the body absorb calcium, so the two work together [WHO].
- Can vegetarians and vegans get enough calcium?
- Dairy is an easy source for vegetarians, and calcium-set tofu, sesame, ragi, almonds, greens and fortified foods cover vegans [ICMR-NIN, USDA].
- Why is the calcium in some greens less useful?
- Oxalates in greens such as spinach reduce how much of their calcium the body can absorb [ICMR-NIN].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — calcium and bone health. https://www.who.int/