Curated list
Best calcium-rich foods
Foods with the most calcium per serving — dairy and plant alternatives.
Why these
Adults need 1,000-1,300 mg calcium daily. Plant sources count if absorbed (cooked greens, tofu set with calcium, fortified plant milks).
17 top picks
- 1. Greek yogurt (plain, nonfat) 145 kcal · 24.5g P · 1 cup
- 2. Cottage cheese (low-fat) 183 kcal · 24.9g P · 1 cup
- 3. Milk (whole) 146 kcal · 7.7g P · 1 cup (8 oz)
- 4. Milk (skim) 82 kcal · 8.2g P · 1 cup (8 oz)
- 5. Cheddar cheese 113 kcal · 7g P · 1 oz
- 6. Mozzarella (whole milk) 78 kcal · 6.2g P · 1 oz
- 7. Feta cheese 74 kcal · 3.9g P · 1 oz
- 8. Parmesan cheese 22 kcal · 1.9g P · 1 tbsp grated
- 9. Sardines (canned in water) 220 kcal · 26.5g P · 1 can (3.75 oz)
- 10. Kale 33 kcal · 2.9g P · 1 cup chopped
- 11. Spinach 7 kcal · 0.9g P · 1 cup raw
- 12. Almonds (raw) 162 kcal · 5.9g P · 1 oz (~23 nuts)
- 13. Tofu (firm) 360 kcal · 42.5g P · 1 block (1 cup)
- 14. Soy milk (unsweetened) 79 kcal · 7.9g P · 1 cup (8 oz)
- 15. Almond milk (unsweetened) 41 kcal · 1.4g P · 1 cup (8 oz)
- 16. Oat milk (unsweetened) 120 kcal · 3.1g P · 1 cup (8 oz)
- 17. Edamame 188 kcal · 17.1g P · 1 cup shelled
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