Nutrition Guide: Calcium

Whole foods with the highest amounts of calcium…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Tofu
Amount: 4 oz (113 g)
Calcium: 775
Sesame Seeds
Amount: .25 cup dried (36 g)
Calcium: 351
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Calcium: 296
Collard Greens
Amount: 1 cup cooked (190 g)
Calcium: 268
Spinach
Amount: 1 cup (30g)
Calcium: 245
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Calcium: 204
Turnip Greens
Amount: 1 cup cooked (144 g)
Calcium: 197
Chia Seeds
Amount: 2 tbs (28 g)
Calcium: 177
Soybeans
Amount: 1 cup cooked (172 g)
Calcium: 175
Mustard Greens
Amount: 1 cup cooked (140 g)
Calcium: 162
Bok Choy
Amount: 1 cup cooked (170 g)
Calcium: 158
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Calcium: 138
Navy Beans
Amount: 1 cup cooked (182 g)
Calcium: 126
Olives, Black
Amount: 1 cup (134 g)
Calcium: 118
Tempeh
Amount: 4 oz (113 g)
Calcium: 109
Shrimp
Amount: 4 oz (113 g) lg steamed
Calcium: 103
Swiss Chard
Amount: 1 cup cooked (175 g)
Calcium: 102
Edamame
Amount: 1 cup (155 g)
Calcium: 98
Kale
Amount: 1 cup (130 g)
Calcium: 94
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Calcium: 80
Pinto Beans
Amount: 1 cup (171 g)
Calcium: 79
Sweet Potato
Amount: 1 cup (200 g)
Calcium: 76
Cabbage
Amount: 1 cup (150 g)
Calcium: 63
Kidney Beans
Amount: 1 cup (177 g)
Calcium: 62
Broccoli
Amount: 1 cup (156 g)
Calcium: 62
Almonds
Amount: .25 cup (23 g)
Calcium: 61
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Calcium: 56
Green Beans
Amount: 1 cup (125 g)
Calcium: 55
Papaya
Amount: 1 medium (276 g)
Calcium: 55
Oranges
Amount: 1 medium (131 g)
Calcium: 52
Salmon
Amount: 4 oz (113 g) wild, broiled
Calcium: 51
Summer Squash
Amount: 1 cup cooked (180 g)
Calcium: 49
Black Beans
Amount: 1 cup cooked
Calcium: 46
Onions
Amount: 1 cup cooked (210 g)
Calcium: 46
Winter Squash
Amount: 1 cup cooked (205 g)
Calcium: 45
Fennel
Amount: 1 cup raw (87 g)
Calcium: 43
Parsley
Amount: .5 cup (30.4 g)
Calcium: 42
Asparagus
Amount: 1 cup (180g)
Calcium: 41
Carrots
Amount: 1 cup (122 g)
Calcium: 40
Celery
Amount: 1 cup raw (101 g)
Calcium: 40
Lentils
Amount: 1 cup cooked (198 g)
Calcium: 38
Basil
Amount: .5 cup (21 g)
Calcium: 38
Green Peas
Amount: 1 cup (138 g)
Calcium: 37
Flaxseeds
Amount: 2 tbs ground (14 g)
Calcium: 36
Peanuts
Amount: .25 cup (36.5 g)
Calcium: 34
Lima Beans
Amount: 1 cup (188 g) cooked
Calcium: 32
Quinoa
Amount: 1 cup cooked
Calcium: 31
Romaine Lettuce
Amount: 2 cups (94 g)
Calcium: 31
Raspberries
Amount: 1 cup fresh (123 g)
Calcium: 31
Leeks
Amount: 1 cup cooked (104 g)
Calcium: 31
Walnuts
Amount: .25 cup (30 g)
Calcium: 29
Split Peas
Amount: 1 cup cooked (196 g)
Calcium: 27
Beets
Amount: 1 cup (170g)
Calcium: 27
Sunflower Seeds
Amount: .25 cup (35 g)
Calcium: 27
Potatoes
Amount: 1 cup baked (173 g)
Calcium: 26
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Calcium: 25
Kiwifruit
Amount: 1 2" fresh (69 g)
Calcium: 24
Strawberries
Amount: 1 cup (144 g)
Calcium: 23
Sea Vegetables
Amount: 1 tbs dried (5 g)
Calcium: 22
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Calcium: 21
Oats
Amount: .25 cup uncooked (39 g)
Calcium: 21
Pineapple
Amount: 1 cup (165 g)
Calcium: 21
Barley
Amount: .33 cup dry (61.3 g)
Calcium: 20.2
Cauliflower
Amount: 1 cup (124 g)
Calcium: 20
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Calcium: 20
Brown Rice
Amount: 1 cup cooked (195 g)
Calcium: 19.5
Avocados
Amount: 1 cup, sliced (146g)
Calcium: 18
Tomatoes
Amount: 1 cup (180 g)
Calcium: 18
Figs
Amount: 1 medium fresh (50 g)
Calcium: 18
Mangos
Amount: 1 cup (165 g)
Calcium: 17
Cucumber
Amount: 1 cup raw (104 g)
Calcium: 17
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Calcium: 17
Arugula
Amount: .5 cup (10 g)
Calcium: 16
Pears
Amount: 1 medium (178 g)
Calcium: 16
Grapefruit
Amount: .5 medium (128 g)
Calcium: 15.4
Grapes
Amount: 1 cup (151 g)
Calcium: 15.1
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Calcium: 15
Cashews
Amount: .25 cup (40 g)
Calcium: 14.9
Cantaloupe
Amount: 1 cup (160 g)
Calcium: 14
Mushrooms, Crimini
Amount: 1 cup (72 g)
Calcium: 13
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Calcium: 13
Buckwheat
Amount: 1 cup cooked (168 g)
Calcium: 12
Apple
Amount: 1 Medium (182 g)
Calcium: 11
Watermelon
Amount: 1 cup (152 g)
Calcium: 11
Scallops
Amount: 4 oz (113 g) steamed
Calcium: 11
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Calcium: 10.2
Miso
Amount: 1 tbs (17 g)
Calcium: 10
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Calcium: 10
Blueberries
Amount: 1 cup (148 g)
Calcium: 9
Cranberries
Amount: 1 cup fresh (100 g)
Calcium: 8
Bell Peppers
Amount: 1 cup (92 g)
Calcium: 6.4
Bananas
Amount: 1 medium (118 g)
Calcium: 6
Eggplant
Amount: 1 cup cooked (99 g)
Calcium: 6
Cilantro
Amount: .5 cup (8 g)
Calcium: 5.4
Millet
Amount: 1 cup cooked (174 g)
Calcium: 5.2
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Calcium: 5
Apricots
Amount: 1 whole (35 g)
Calcium: 4.6
Plums & Prunes
Amount: 1 fresh (66 g)
Calcium: 4
Lemons & Limes
Amount: .25 cup (61 g)
Calcium: 3.7
Corn, Yellow
Amount: 1 cooked (77 g)
Calcium: 2.3
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Calcium: 2.2