Foods high in calcium |
|
|
Food (Serving Size) |
Calcium (mg) |
|
Cheese, cheddar, regular fat (100g, ½ cup) |
763 |
|
Sardine, Australian, whole, raw (100g) |
725 |
|
Prawn, school or wild, raw (100g) |
583 |
|
Sardines, canned in oil, with bones (110g, 1 tin) |
325 |
|
Tofu, firm, as purchased (100g) |
320 |
|
Cheese, fetta (feta) (100g, ½ cup) |
315 |
|
Seaweed, nori, dried (100g 1/8 cup) |
310 |
|
Soymilk, calcium fortified (1 cup) |
299 |
|
Milk, cow, regular fat (1 cup) |
275 |
|
Almonds, raw with skin, unsalted (100g, ¾ cup) |
265 |
|
Pacific oyster, aquacultured, raw (100g) |
229 |
|
Yoghurt, natural, regular fat (3%) (125g, ½ cup) |
219 |
|
Salmon, pink, canned in brine, drained (100g) |
191 |
|
Snapper fillet, baked (100g) |
168 |
|
Chinese cabbage, bok choy/pak choi, cooked (110g, 1 cup) |
158 |
|
Soybeans, cooked (95g, ½ cup) |
131 |
|
Spinach, boiled, drained (112g, ½ cup) |
123 |
|
Kale, cooked (118g, 1 cup) |
94 |
|
Chia seeds (10g, 1 tablespoon) |
76 |
|
Broccoli, cooked (91g, 1 cup) |
62 |
|
Figs, dried (40g, ¼ cup) |
61 |
|
Orange (1 medium) |
60 |
|
Tahini, sesame seed pulp (15g, 1 tablespoon) |
50 |
|
Linseed or flaxseed (10g, 1 tablespoon) |
26 |
|
Psyllium, uncooked (9g, 1 tablespoon) |
17 |
|
Note: Oxalates, and to a lesser extent phytic acid, present in vegetables inhibit the absorption of calcium. Low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources than higher-oxalate vegetables, such as spinach, beet greens, and Swiss chard. |
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