Nutrient guide
Calcium-rich foods
Dairy foods are the best-known calcium sources, but calcium-set tofu, sardines, leafy greens and fortified drinks also provide plenty. Here are 15 common foods ranked by calcium per serving.
What is calcium?
Calcium is the most abundant mineral in the body. Almost all of it is stored in bones and teeth; the rest helps muscles move, nerves carry messages and blood vessels work.
Milk, yogurt and cheese are the best-known sources. Tofu made with calcium sulfate, canned fish eaten with the bones, some leafy greens, and fortified juices and plant drinks also provide it.
How much calcium do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 1,000 mg | 1,000 mg |
| 31–50 years | 1,000 mg | 1,000 mg |
| 51 years and older | 1,200 mg | 1,000 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Men aged 71 and older: 1,200 mg. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Calcium in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Firm tofu (calcium-set) | ½ cup (126 g) | 861 | 683 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 349 | 140 |
| Part-skim ricotta | ½ cup (124 g) | 337 | 272 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 325 | 382 |
| Plain low-fat yogurt | 1 container (170 g) | 311 | 183 |
| Soy milk (unsweetened, fortified) | 1 cup (243 g) | 301 | 124 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 293 | 120 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 273 | 109 |
| Canned pink salmon | 3 oz (85 g) | 241 | 283 |
| Chia seeds | 1 oz (28 g) | 179 | 631 |
| Collard greens (cooked) | ½ cup (95 g) | 134 | 141 |
| Spinach (cooked) | ½ cup (90 g) | 122 | 136 |
| Oysters (cooked) | 3 oz (85 g) | 99 | 116 |
| Kale (cooked) | ½ cup (59 g) | 89 | 150 |
| Soybeans (cooked) | ½ cup (86 g) | 88 | 102 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 172475, 169101, 171248, 175139, 170886, 175215, 171267, 170880, 175175, 170554, 170407, 168463, 171980, 169238, 174271.
How to see your own calcium intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Calcium is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much calcium do adults need per day?
U.S. reference values for adults are 1,000–1,200 mg a day for women and 1,000–1,200 mg for men, depending on age. The table above lists each age group.
Which foods are highest in calcium?
Among the foods in the table, firm tofu (861 mg), orange juice with added calcium and vitamin D (349 mg), and part-skim ricotta (337 mg) have the most per serving. Per 100 g, the most concentrated are firm tofu (683 mg), chia seeds (631 mg), and sardines canned in oil (382 mg).
How can I track my calcium intake?
Log your meals in Track Macro. The free All nutrients view shows calcium against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.