Calcium-rich foods: the best sources and how much calcium each has
By Vita · fact-checked against NIH ODS
Medically reviewed by Lisa Andrews, MEd, RD, LD —
The best everyday sources of calcium go well beyond a glass of milk: dairy like yogurt and cheese, calcium-fortified orange juice and plant milks, canned sardines and salmon eaten with their soft bones, calcium-set tofu, and low-oxalate leafy greens such as kale and bok choy. Calcium is the mineral your body uses to build and maintain strong bones and teeth and to keep your muscles contracting, your nerves signaling, and your heart beating steadily, and because your body cannot make it, all of it has to come from food and drink. Most adults need 1,000 mg a day, rising to 1,200 mg for women 51 and older and for all adults over 70. The per-serving amounts in the table below come from the NIH Office of Dietary Supplements and USDA data, so you can see how quickly a few of these foods add up.
Most adults need about 1,000 mg of calcium a day, and the safe upper limit is 2,500 mg. Before stacking supplements, run your dose through the free Safety Checker.
Best food sources of calcium
| Food | Calcium per serving |
|---|---|
| Plain low-fat yogurt, 8 ounces | 415 mg |
| Calcium-fortified orange juice, 1 cup | 349 mg |
| Part-skim mozzarella, 1.5 ounces | 333 mg |
| Canned sardines in oil with bones, 3 ounces | 325 mg |
| Nonfat milk, 1 cup | 299 mg |
| Firm tofu made with calcium sulfate, 1/2 cup | 253 mg |
| Canned pink salmon with bones, 3 ounces | 181 mg |
Amounts from the NIH ODS Calcium fact sheet. Serving sizes vary; treat these as typical, not exact.
Why calcium matters
About 99% of your body's calcium is stored in your bones and teeth, giving them their structure and strength, while the small amount circulating in your blood lets your muscles contract, your nerves fire, your blood clot, and your heart keep a steady rhythm. Your body defends that blood level tightly, so when your diet falls short it quietly draws calcium out of your bones — which is why a shortfall can go unnoticed for years while bone slowly thins, raising the long-term risk of osteoporosis and fractures. Needs run highest for growing children and teens, women after menopause, older adults, and anyone who skips dairy, including people with lactose intolerance and those eating fully plant-based. Two levers decide how much calcium you actually keep: you need enough vitamin D to absorb it in the first place, and your body takes up calcium best in modest amounts, so spreading it across the day works better than one large serving. It also helps to know that not all plant calcium is equal — spinach and chard are calcium-rich on paper, but their oxalates bind most of it, whereas low-oxalate greens like kale, bok choy, and broccoli deliver calcium your body absorbs well.
Read the full Calcium guide › — what it does, how much you need, and how much is too much.
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Calcium-rich foods FAQ
How much calcium do I need per day?
Most adults need 1,000 mg of calcium a day. The recommendation rises to 1,200 mg for women 51 and older and for all adults over 70, when the body absorbs and holds on to less calcium, and growing children and teens need more still during their bone-building years. As an example, a cup of plain yogurt, a glass of calcium-fortified orange juice, and a serving of canned salmon eaten with the bones together supply most of a day's calcium.
What foods are highest in calcium?
Dairy leads the everyday sources: an 8-ounce serving of plain low-fat yogurt provides about 415 mg, part-skim mozzarella about 333 mg per 1.5 ounces, and a cup of nonfat milk about 299 mg. Beyond dairy, calcium-fortified orange juice delivers around 349 mg per cup, canned sardines with their soft bones about 325 mg per 3 ounces, and calcium-set firm tofu about 253 mg per half cup. Low-oxalate greens such as kale, bok choy, and broccoli add smaller but well-absorbed amounts.
Can vegans and vegetarians get enough calcium without dairy?
Yes, with a little planning. Calcium-fortified plant milks and orange juice, calcium-set tofu, fortified cereals, tahini, almonds, white beans, and low-oxalate greens such as kale, bok choy, and broccoli all supply calcium with no dairy at all. Check the label on plant milks, since the amount added varies and the calcium can settle at the bottom of the carton, so give it a good shake before pouring. Because it takes more variety to add up, aim to include a calcium source at most meals.
Can you get too much calcium?
Yes, though almost always from supplements rather than food. The tolerable upper limit from all sources combined is 2,500 mg per day for adults aged 19 to 50 and 2,000 mg per day for adults 51 and older. Routinely going over it is linked to kidney stones and constipation, and some research suggests high-dose calcium supplements may raise heart-disease risk, though the evidence is mixed. It is very hard to overdo calcium from food, so meeting your needs through meals is the safest route.
Does your body absorb calcium from all foods equally?
No. Your body absorbs calcium best in modest amounts, roughly 500 mg or less at a time, so spreading it across the day beats loading it into a single meal or one large supplement. You also need enough vitamin D to absorb calcium at all, which is why the two are so often paired. And plant sources are not equal: spinach and chard look calcium-rich but their oxalates lock up most of that calcium, while low-oxalate greens like kale, broccoli, and bok choy give you calcium you can actually use.
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Educational, not medical advice. Per-serving amounts are typical values from the NIH and vary with brand, preparation and portion. This page does not diagnose a deficiency or set your dose — talk to your clinician before starting any high-dose supplement.