Foodmanac nutrient guide

100 Foods High In Calcium With Benefits, Daily Needs and Warnings

Calcium helps build bones and teeth. It also supports muscles, nerves, and normal blood vessel function.

Use this page to understand Calcium benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Calcium foods Daily needs table Warnings

Calcium benefits in the body

Builds and maintains strong bones and teeth.
Helps muscles contract and relax normally.
Supports nerve signaling between the brain and body.
Plays a role in normal blood clotting.
Works with vitamin D for better calcium use.

Who should pay attention?

Teenagers need more during fast bone growth.
Older adults may need extra attention to bone health.
Vitamin D status affects calcium absorption.
Some medicines can interact with calcium supplements.

How to use this list

Compare foods by measured database values.
Choose foods that fit your diet and culture.
Check serving size before judging a food.
Use medical advice for disease-specific diets.

Calcium daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Calcium daily requirements by age, sex, and life stage
Group	Recommended intake
Children 1–3 years	700 mg/day
Children 4–8 years	1,000 mg/day
Ages 9–18 years	1,300 mg/day
Adults 19–50 years	1,000 mg/day
Men 51–70 years	1,000 mg/day
Women 51+ years	1,200 mg/day
Men 71+ years	1,200 mg/day
Pregnancy and lactation, 14–18 years	1,300 mg/day
Pregnancy and lactation, 19–50 years	1,000 mg/day

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Calcium warnings and safe-use notes

Do not use high-dose calcium supplements without medical advice.
Calcium carbonate can reduce levothyroxine absorption if taken too close together.
People with kidney stones or kidney disease should ask a clinician first.
Food sources are usually the safer first choice for most people.

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Calcium

Practical foods people commonly eat when searching for foods high in Calcium are shown first. After those practical sources, Foodmanac shows other foods with the highest Calcium values in the database. The nutrient values themselves are not changed.

Common Calcium food sources first, followed by other high-Calcium foods
Rank	Food source	Calcium amount
Common practical foods with Calcium
1	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	143 mg
2	Cereal or granola bar (Kellogg's Nutri-Grain Yogurt Bar)	576 mg
3	Cheese, parmesan, shredded	1250 mg
4	Fish, sardine, Atlantic, canned in oil, drained solids with bone	382 mg
5	Tofu, fried, prepared with calcium sulfate	961 mg
6	Seeds, sesame seeds, whole, roasted and toasted	989 mg
7	Collards, raw	276 mg
8	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	188 mg
9	Soybean curd, deep fried	372 mg
10	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	1210 mg
11	Figs, dried, uncooked	162 mg
12	HOT POCKETS, CROISSANT POCKETS Chicken, Broccoli, and Cheddar Stuffed Sandwich, frozen	152 mg
Other foods high in Calcium
13	Leavening agents, baking powder, double-acting, straight phosphate	7360 mg
14	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	5880 mg
15	Leavening agents, baking powder, low-sodium	4330 mg
16	Desserts, rennin, tablets, unsweetened	3730 mg
17	Spices, basil, dried	2240 mg
18	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	2130 mg
19	Spices, savory, ground	2130 mg
20	Whey, acid, dried	2050 mg
21	Spices, marjoram, dried	1990 mg
22	Spices, thyme, dried	1890 mg
23	Spices, dill weed, dried	1780 mg
24	Spices, celery seed	1770 mg
25	Spices, sage, ground	1650 mg
26	Seeds, sisymbrium sp. seeds, whole, dried	1630 mg
27	Smelt, dried (Alaska Native)	1600 mg
28	Spices, oregano, dried	1600 mg
29	Spices, dill seed	1520 mg
30	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	1500 mg
31	Cheese, pasteurized process cheese food or product, American, singles	1500 mg
32	Spearmint, dried	1490 mg
33	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	1440 mg
34	Spices, poppy seed	1440 mg
35	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	1410 mg
36	Cheese, with wine	1380 mg
37	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	1380 mg
38	Cheese, processed cheese food	1380 mg
39	Cheese product, pasteurized process, American, vitamin D fortified	1380 mg
40	Spices, chervil, dried	1350 mg
41	Spices, rosemary, dried	1280 mg
42	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	1280 mg
43	Milk, dry, not reconstituted	1260 mg
44	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	1260 mg
45	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	1260 mg
46	Spices, coriander leaf, dried	1250 mg
47	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	1240 mg
48	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	1230 mg
49	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	1230 mg
50	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	1230 mg
51	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	1210 mg
52	Spices, fennel seed	1200 mg
53	Nutritional powder mix, light (Muscle Milk)	1200 mg
54	Nutritional powder mix, protein, light, NFS	1200 mg
55	Protein supplement, milk based, Muscle Milk Light, powder	1200 mg
56	Milk, buttermilk, dried	1180 mg
57	Cheese, parmesan, hard	1180 mg
58	Babyfood, cereal, oatmeal, dry fortified	1160 mg
59	Baby Toddler cereal, oatmeal, dry	1160 mg
60	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar	1160 mg
61	Cheese, Mexican, blend, reduced fat	1150 mg
62	Cheese, Mexican blend, reduced fat	1150 mg
63	Babyfood, cereal, oatmeal, with honey, dry	1150 mg
64	Spices, tarragon, dried	1140 mg
65	Spices, parsley, dried	1140 mg
66	Cheese, parmesan, dry grated, reduced fat	1110 mg
67	Baby Toddler cereal, oatmeal with fruit, dry	1100 mg
68	Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip	1080 mg
69	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	1070 mg
70	Cheese, American	1060 mg
71	Cheese, romano	1060 mg
72	Cheese, American and Swiss blends	1060 mg
73	Baby Toddler bar	1050 mg
74	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	1050 mg
75	Babyfood, fortified cereal bar, fruit filling	1050 mg
76	Fruit flavored drink, powdered, not reconstituted, diet	1050 mg
77	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	1040 mg
78	Nutritional powder mix, high protein (Slim Fast)	1040 mg
79	Cheese, pasteurized process, American, fortified with vitamin D	1040 mg
80	Cheese, pasteurized process, American, without added vitamin D	1040 mg
81	Cheese, gruyere	1010 mg
82	Cheese, Gruyere	1010 mg
83	Spices, cinnamon, ground	1000 mg
84	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	998 mg
85	Spices, poultry seasoning	996 mg
86	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	990 mg
87	Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar	985 mg
88	Seeds, sesame seeds, whole, dried	975 mg
89	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	970 mg
90	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	965 mg
91	Cheese, Swiss, reduced fat	961 mg
92	Cheese, mozzarella, nonfat	961 mg
93	Cheese, swiss, low sodium	961 mg
94	Cheese, Swiss, nonfat or fat free	961 mg
95	Cheese, Swiss, nonfat or fat free	961 mg
96	Cheese, Mozzarella, nonfat or fat free	961 mg
97	Cheese, swiss, low fat	961 mg
98	Cheese, Swiss, reduced sodium	961 mg
99	Seeds, sesame butter, paste	960 mg
100	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	956 mg

Frequently Asked Questions

What does Calcium do in the body?

Calcium helps build bones and teeth. It also supports muscles, nerves, and normal blood vessel function.

How much Calcium do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Calcium?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Calcium be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.