Top 15 Highly Calcium-Rich Foods

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Poppy, sesame, celery, and chia seeds are calcium-rich. Poppy seeds provide 127 mg of calcium per tablespoon (9 grammes), or 10% of the DV .


Calcium-rich yoghurt. Many varieties of yoghurt are rich in probiotics, which boost immune function, heart health, and nutrient absorption.


Cheeses are calcium-rich. Parmesan cheese contains the highest at 242 milligrammes per ounce (28 grammes).

Sardines and canned salmon

Sardines and tinned salmon have calcium-rich bones. A 3.75-ounce can of sardines (92 grammes) provides 27% of the DV.

Beans and lentils

Beans and lentils are abundant in fibre, protein, and minerals. Winged beans provide 244 mg, or 19% of the DV, in a single cooked cup (172 grammes).


Almonds are a high-calcium nut. 1 ounce (28 grammes), or 23 almonds, provides 6% DV. Almonds include healthful fats, protein, and 3.5 grammes.

Whey protein

Whey is a milk protein with possible health advantages.  It's packed of quickly absorbed amino acids that aid muscle development and recuperation .

Leafy greens

Collard greens, spinach, and kale are healthful, calcium-rich leafy greens. 1 cup (190 grammes) of cooked collard greens includes 268 mg of calcium.


Rhubarb is high in fibre, vitamin K, calcium, and other nutrients. Prebiotic fibre promotes healthy gut bacteria development .

Fortified foods

Fortified grains help satisfy calcium demands. Some cereals contain 1,000 mg (100 percent of the DV) per serving, before milk.


Amaranth is a pseudocereal. It's rich in folate, manganese, magnesium, phosphorus, and iron.

Edamame and tofu

Edamame are immature, in-pod soybeans. One cup of cooked edamame (155 grammes) contains 8% DV calcium. It's a fantastic source of protein and folate.

Fortified drinks

Many fortified nondairy beverages include calcium if you don't consume milk.Fortified soy milk contains 23% of the DV per cup (237 mL).


Dried figs are antioxidant- and fiber-rich.Calcium-rich compared to other dried fruits. A 1.4-ounce (40-gm) serving of dried figs provides 5% DV for calcium.


Milk is a good source of calcium.  One cup (237 mL) of whole or nonfat milk provides 306–325 mg. Dairy calcium is well-absorbed.


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