Calcium-Rich Foods: Chart per 100 g

Dairy is the best-known calcium source but not the only one. Sesame, poppy seeds, almonds, kale, pak choi and calcium-rich mineral water all contribute, and several plant sources beat milk per 100 g.

Calcium is needed for the maintenance of normal bones and teeth and contributes to normal muscle function and normal blood clotting.

The German DGE gives 1,000 mg per day for adults, with no age tier after the revision.

#	Food	Calcium per 100 g	Share of daily reference	Category	Source
1	Poppy seeds	1,438 mg	144 %	Other	USDA
2	Parmesan	1,184 mg	118 %	Chilled	USDA
3	Sesame	975 mg	98 %	Other	USDA
4	Provolone	811 mg	81 %	Dairy & cheese	BLS
5	Gouda	700 mg	70 %	Dairy	USDA
6	Halloumi	660 mg	66 %	Dairy	BLS
7	Chia seeds	631 mg	63 %	Other	USDA
8	Blue cheese	528 mg	53 %	Dairy	USDA
9	Mozzarella	505 mg	51 %	Dairy	USDA
10	Feta	493 mg	49 %	Other	USDA
11	Feta cheese	493 mg	49 %	Chilled	USDA
12	Camembert	388 mg	39 %	Dairy	USDA
13	Sardines	382 mg	38 %	Meat & fish	USDA
14	Tofu	345 mg	35 %	Chilled	USDA
15	smoked tofu	282 mg	28 %	Other	–
16	Soybeans	277 mg	28 %	Dry goods & tinned	USDA
17	Caviar	275 mg	28 %	Chilled	USDA
18	Almonds	269 mg	27 %	Dry goods & tinned	USDA
19	Flaxseed	255 mg	26 %	Dry goods & tinned	USDA
20	Kale	254 mg	25 %	Fruit & vegetables	USDA
21	Whole grain tortillas	244 mg	24 %	Bakery	USDA
22	White beans	240 mg	24 %	Dry goods & tinned	USDA
23	Ricotta	206 mg	21 %	Dairy	USDA
24	Soy flour	206 mg	21 %	Dry goods & tinned	USDA
25	Almond milk	184 mg	18 %	Drinks	USDA
26	Whole grain bread	161 mg	16 %	Other	–
27	Yogurt	160 mg	16 %	Dairy	BLS
28	Brazil nuts	160 mg	16 %	Dry goods & tinned	USDA
29	Arugula	160 mg	16 %	Fruit & vegetables	USDA
30	Amaranth	159 mg	16 %	Dry goods & tinned	USDA
31	Wakame	150 mg	15 %	Fruit & vegetables	USDA
32	Oat milk	149 mg	15 %	Drinks	USDA
33	Bun	144 mg	14 %	Bakery	–
34	Tahini	141 mg	14 %	Dry goods & tinned	USDA
35	Goat cheese	140 mg	14 %	Dairy	USDA
36	Low-fat quark	132 mg	13 %	Other	BLS
37	Whole grain toast	130 mg	13 %	Bakery	USDA
38	Skyr	128 mg	13 %	Dairy	BLS
39	Borlotti beans	127 mg	13 %	Dry goods & tinned	USDA
40	Psyllium seeds	123 mg	12 %	Other	–
41	Black beans	123 mg	12 %	Dry goods & tinned	USDA
42	Kefir	120 mg	12 %	Dairy	BLS
43	Milk	117 mg	12 %	Dairy	BLS
44	Hazelnuts	114 mg	11 %	Dry goods & tinned	USDA
45	Tempeh	111 mg	11 %	Chilled	USDA
46	Pak Choi	105 mg	11 %	Fruit & vegetables	USDA
47	Pistachios	105 mg	11 %	Dry goods & tinned	USDA
48	Fava beans	103 mg	10 %	Dry goods & tinned	BLS
49	Soy milk	101 mg	10 %	Drinks	USDA
50	Sour Cream	101 mg	10 %	Other	USDA

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High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Pesto	173 mg	20 g	34.6 mg
Curry paste	200 mg	15 g	30 mg
Fajita seasoning mix	996 mg	3 g	29.9 mg
Fennel seeds	1,196 mg	2 g	23.9 mg
Cinnamon	1,002 mg	2 g	20 mg
Marjoram	1,990 mg	1 g	19.9 mg

Not all calcium is equally available

Around 30 percent is absorbed from dairy. From vegetables it depends heavily on what else is in them: broccoli, kale and pak choi are absorbed at an even higher share, while spinach and rhubarb are much lower because of their oxalic acid – a lot of calcium in the chart that barely arrives. Vitamin D is the precondition for calcium being absorbed in any meaningful amount.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which non-dairy foods are high in calcium?

Sesame and poppy seeds rank high, followed by almonds, kale, pak choi, rocket, white beans, calcium-set tofu and calcium-rich mineral water.

How much calcium per day?

The German DGE gives 1,000 mg per day for adults; the former increase to 1,200 mg from age 51 no longer applies. US RDAs go to 1,200 mg for women over 50.

Is spinach a good calcium source?

On paper yes, in practice barely: its oxalic acid binds the calcium so tightly that little is absorbed. Kale and pak choi are the far better leafy greens here.

Do you need vitamin D with it?

Vitamin D is needed for the normal absorption and utilisation of calcium. Without adequate vitamin D status, even a high calcium intake achieves little. A blood test shows your own status.

References

The figures in the chart come from the nutrient databases named below. The statements in the running text on this page rest on the following work:

Heaney RP, Weaver CM: Calcium absorption from kale. Am J Clin Nutr 1990. doi:10.1093/ajcn/51.4.656
Lönnerdal B: Calcium and iron absorption – mechanisms and public health relevance. Int J Vitam Nutr Res 2010. doi:10.1024/0300-9831/a000036

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.