Nutrition guide
High Calcium Foods
Calcium supports bone structure, muscle contraction, and nerve signaling. Adult reference intakes are roughly 1,000–1,200 mg/day. Dairy is the most concentrated common source; seeds, leafy greens, and legumes contribute meaningful amounts per 100g. Note the ranking is per 100g, not per typical serving — a 30g serving of seeds delivers less calcium than 100g of milk, even where seeds rank higher.
Adult reference intake: ~1,000–1,200 mg/day.
What counts as “high”?
A food at 200 mg+ calcium per 100g provides about a fifth of the adult daily intake. Above 250 mg per 100g puts a food in the top tier of this database — led by dairy, seeds, and leafy greens.
Top 10 by calcium per 100g
See the full ranking of all 30 foods →
Common questions
Which foods have the most calcium per 100g?
In this database, dairy (cottage cheese, Greek yogurt) and seeds (chia, pumpkin, almonds) lead the per-100g ranking. Leafy greens like kale and spinach also contribute, though spinach's calcium is partly bound to oxalates.
Is calcium from vegetables absorbed well?
It varies. Low-oxalate greens (kale, broccoli) have highly absorbable calcium; high-oxalate spinach binds much of its calcium. The ranking shows measured content only.
Do I need dairy to reach calcium targets?
No — the ranking shows several non-dairy foods with comparable per-100g content. Serving sizes and overall diet determine actual intake.
All values from USDA FoodData Central per 100g edible portion. Rankings reflect measured content, not typical serving sizes or absorption differences.