Foods high in calcium

Per 100 g, the foods highest in calcium on our list are Parmesan cheese (1184 mg), sesame seeds (975 mg) and cheddar cheese (710 mg). Calcium is essential for bones and teeth. The daily value is 1,300 mg, covered by dairy, calcium-set tofu, greens and seeds.

Vegan only Under 150 kcal per 100 g31 foods

Calcium in each food. Select a column heading to sort. Daily value: 1300 mg.
Food
Parmesan cheese	1184 mg	118 mg (2 tbsp grated)	302 mg	26
Sesame seeds	975 mg	88 mg (1 tbsp)	170 mg	55
Cheddar cheese	710 mg	199 mg (1 slice)	176 mg	15
Chia seeds	631 mg	76 mg (1 tbsp)	130 mg	67
Mozzarella	505 mg	141 mg (1 oz)	169 mg	16
Feta cheese	493 mg	138 mg (1 oz)	186 mg	9
Sardines	382 mg	351 mg (1 can, drained)	184 mg	57
Almonds	269 mg	75 mg (1 oz)	46 mg	64
Flaxseed	255 mg	18 mg (1 tbsp ground)	48 mg	58
Kale	254 mg	53 mg (1 cup chopped)	726 mg	98
Collard greens	232 mg	84 mg (1 cup chopped)	725 mg	99
Bagel	219 mg	230 mg (1 medium bagel)	83 mg	43
Canned salmon	215 mg	183 mg (3 oz)	167 mg	52
Tofu	201 mg	253 mg (1/2 cup)	258 mg	69
Milk chocolate	189 mg	83 mg (1 bar)	35 mg	6
Almond milk	184 mg	442 mg (1 cup)	1227 mg	90
Garlic	181 mg	5.4 mg (1 clove)	121 mg	63
Cheese pizza	179 mg	192 mg (1 slice)	67 mg	19
Whole wheat bread	161 mg	52 mg (1 slice)	64 mg	39
Arugula	160 mg	32 mg (1 cup)	640 mg	97
Brazil nuts	160 mg	8 mg (1 nut)	24 mg	28
Flour tortilla	146 mg	72 mg (1 tortilla)	48 mg	15
White bread	144 mg	36 mg (1 slice)	54 mg	20
Tahini	141 mg	21 mg (1 tbsp)	24 mg	22
Parsley	138 mg	11 mg (2 tbsp chopped)	383 mg	99
Kefir	130 mg	316 mg (1 cup)	302 mg	76
Skim milk	122 mg	299 mg (1 cup)	359 mg	74
Plain yogurt	121 mg	296 mg (1 cup)	198 mg	30
Milk	113 mg	276 mg (1 cup)	185 mg	31
Greek yogurt	110 mg	187 mg (1 container)	186 mg	60
Whole milk Greek yogurt	100 mg	170 mg (1 container)	103 mg	25

Source: USDA FoodData Central. Last updated October 8, 2026.