Calcium Rich Foods Chart
Calcium per 100 g and per 100 kcal, one USDA dataset. The per-calorie column is the one osteoporosis-prevention guides rarely show — and where tofu and greens beat milk.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Poppy seeds | 1438.0 mg | 273.9 mg | 111% DV |
| Parmesan (hard) | 1184.0 mg | 302.0 mg | 91% DV |
| Gruyère | 1011.0 mg | 244.8 mg | 78% DV |
| Sesame seeds | 975.0 mg | 170.2 mg | 75% DV |
| Swiss cheese | 890.0 mg | 226.5 mg | 68% DV |
| Mozzarella (part-skim) | 782.0 mg | 307.9 mg | 60% DV |
| Provolone | 756.0 mg | 215.4 mg | 58% DV |
| Halloumi | 720.0 mg | 230.8 mg | 55% DV |
| Monterey Jack | 714.6 mg | 191.6 mg | 55% DV |
| Cheddar cheese | 707.0 mg | 173.3 mg | 54% DV |
| Colby | 685.0 mg | 173.9 mg | 53% DV |
| Tofu (firm) | 683.0 mg | 474.3 mg | 53% DV |
| Chia seeds | 631.0 mg | 129.8 mg | 49% DV |
| Blue cheese | 528.0 mg | 149.6 mg | 41% DV |
| Grilled cheese sandwich | 496.0 mg | 144.6 mg | 38% DV |
| Feta | 493.0 mg | 186.0 mg | 38% DV |
| Sardines (canned, drained) | 382.0 mg | 183.7 mg | 29% DV |
| Cheerios (plain) | 357.0 mg | 96.0 mg | 27% DV |
| Cinnamon Toast Crunch | 327.0 mg | 79.0 mg | 25% DV |
| Protein bar | 322.0 mg | 78.2 mg | 25% DV |
| Waffles | 308.0 mg | 108.1 mg | 24% DV |
| Ricotta (part-skim) | 272.0 mg | 197.1 mg | 21% DV |
| Almonds | 269.0 mg | 46.5 mg | 21% DV |
| Almond butter | 263.8 mg | 43.0 mg | 20% DV |
| Flax seeds | 255.0 mg | 47.8 mg | 20% DV |
| Kale (raw) | 254.0 mg | 725.7 mg | 20% DV |
| Anchovies (canned) | 239.8 mg | 114.2 mg | 18% DV |
| Bagel (plain) | 219.0 mg | 83.0 mg | 17% DV |
| Pancakes | 219.0 mg | 96.5 mg | 17% DV |
| Pesto | 207.0 mg | 35.7 mg | 16% DV |
Common questions
How much calcium do I need per day?
The FDA daily value is 1,300 mg. Calcium-set tofu and fortified plant milks rank near the top per calorie, alongside the dairy entries people expect.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (1300 mg for this nutrient, 21 CFR 101.9).