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Top 101 Foods High In Calcium

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Calcium

1300 mg
MALES
1300 mg
FEMALES
1000 mg
PREGNANT
1000 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
swiss cheese per cup 1175mg (90%) 574
mozzarella (non fat) per cup 1086mg (84%) 191
monterey cheese per cup 985mg (76%) 650
muenster cheese per cup 946mg (73%) 667
colby per cup 904mg (70%) 748
parmesan cheese per cup 853mg (66%) 640
feta cheese per cup 740mg (57%) 696
limburger cheese per cup 666mg (51%) 855
mozzarella per cup 616mg (47%) 552
sardine per cup 569mg (44%) 708
cheddar per cup 548mg (42%) 542
almonds per cup whole kernels 457mg (35%) 2712
natto per cup 380mg (29%) 1264
lupin seeds per cup 317mg (24%) 2740
milk (full fat) per cup 290mg (22%) 699
non-fat yogurt per cup 289mg (22%) 859
gruyere cheese per oz 287mg (22%) 531
amaranth leaves per cup 276mg (21%) 131
collards per cup 268mg (21%) 304
ricotta per cup 257mg (20%) 1093
tofu per block 257mg (20%) 383
turnip greens per cup 249mg (19%) 248
garlic per cup 246mg (19%) 1070
spinach per cup 245mg (19%) 220
black beans per cup 239mg (18%) 3604
greek yogurt (low fat) per container 230mg (18%) 825
brazil nuts per cup 213mg (16%) 5354
edam cheese per oz 208mg (16%) 635
gouda cheese per oz 199mg (15%) 661
pili nuts per cup 174mg (13%) 6446
chinese cabbage per cup 158mg (12%) 168
corn flour, masa per cup 157mg (12%) 3420
sesame butter per tbsp 154mg (12%) 794
kidney beans per cup 153mg (12%) 5278
blue cheese per oz 150mg (12%) 869
lobster per cup 139mg (11%) 1205
cheddar cheese per slice 135mg (10%) 750
beef tripe per oz 134mg (10%) 847
pistachio nuts per cup 132mg (10%) 6913
navy beans per cup 126mg (10%) 2638
cottage cheese (low fat) per oz 125mg (10%) 949
mollusks conch per cup 124mg (10%) 1724
dried currants per cup 124mg (10%) 4278
garbanzo beans per cup 114mg (9%) 8621
macadamia nuts per cup 114mg (9%) 10981
camembert per oz 110mg (8%) 1005
crab per cup 107mg (8%) 1186
rhubarb per cup 105mg (8%) 317
oysters per oz 99mg (8%) 1143
edamame per cup 98mg (8%) 2497
welk per oz 96mg (7%) 3164
kale per cup 94mg (7%) 506
octopus per oz 90mg (7%) 2011
sesame seeds per cup 90mg (7%) 13672
sunflower seeds per cup 90mg (7%) 10140
peanuts per cup 88mg (7%) 12766
Oats per cup 84mg (6%) 9365
winter squash per cup 84mg (6%) 1268
Smoked sausage per link 84mg (6%) 2808
parsley per cup chopped 83mg (6%) 339
raisins per cup 83mg (6%) 7774
chick peas per cup 80mg (6%) 4351
oranges per cup sections 80mg (6%) 1391
cream per cup 79mg (6%) 6697
shrimp per oz 77mg (6%) 1700
pecans per cup 76mg (6%) 12833
walnuts per cup 76mg (6%) 13192
sweet potato per cup 76mg (6%) 3079
peas per cup 73mg (6%) 12368
onions per cup 72mg (6%) 578
escarole per cup 69mg (5%) 537
beef tripe per serving 69mg (5%) 1509
meatballs per oz 68mg (5%) 4648
butternut squash per cup 67mg (5%) 1219
celeriac per cup 67mg (5%) 1270
anchovy per oz 66mg (5%) 1177
mustard greens per cup 64mg (5%) 305
butternuts per cup 64mg (5%) 15011
cream cheese (low fat) per tbsp 63mg (5%) 389
celery per cup 63mg (5%) 557
okra per cup slices 62mg (5%) 371
kiwifruit per cup 61mg (5%) 2332
broad beans per cup 61mg (5%) 3972
barley, hulled per cup 61mg (5%) 13945
sugar-apples, raw per cup 60mg (5%) 5092
cottage cheese with fruit per oz 60mg (5%) 2379
pumpkin seeds per cup 59mg (5%) 15798
pearled barley per cup 58mg (4%) 15779
coconut water per cup 58mg (4%) 1029
oat flour per cup 57mg (4%) 9549
wheat, soft white per cup 57mg (4%) 13000
artichokes per artichoke 56mg (4%) 1389
almond butter per tbsp 56mg (4%) 2300
cashews per cup 55mg (4%) 17535
soybeans (sprouted) per cup 55mg (4%) 1785
pork chops per oz 55mg (4%) 3480
clam per oz 55mg (4%) 2840
mulberries per cup 55mg (4%) 1433
oat bran per cup 55mg (4%) 5514
lima beans per cup 53mg (4%) 4321
mackerel per piece 53mg (4%) 6008

Recipes High In Calcium