Calcium-rich Foods: What Food is High in Calcium?

Shahid Iquebal   by Shahid Iquebal, M.Pharm.    Last updated on September 26, 2019,

calcium rich foods

What fruit is high in calcium?

Many fruits are very good source of calcium. Some of them are listed here with serving size and their approximate calcium content. Dried fruits contain more calcium than fresh fruits.

FRUITS SERVING SIZE CALCIUM (mg)*
Orange 150 g 60
Apple 120 g 6
Banana 150 g 12
Apricot 120 g 19
Dried goosberry 120 g 72
Figs, dried 60 g 90
Raisins (dried grapes) 40 g 31
Kiwi 100 g 34
Dates 1 piece 15
Rhubarb 1 cup 348
Prickly pears 1 pear 75

*values may vary

Others fruits which can be used as source of calcium are:

  • Avocado
  • Acai berries
  • Goji berries
  • Pomegranates
  • Kumquats
  • Blackcurrants
  • Grapefruits
  • Mangosteen
  • Tangerines
  • Limes
  • Clementine

Is milk really the best source of calcium?

Milk as a source of calcium is important but not the best one. Several recent studies have shown that it paradoxically appears to weaken our bone system rather than strengthening it. It raises the pH of your digestive system, and to neutralize it calcium is taken out from your bones, opposite of what it is supposed to do. Raw milk has shown more benefits than the processed one.

Nowadays various milk substitutes are available with higher calcium content than cow’s milk such as almond milk, rice milk, and soy milk.

The best source of calcium is yoghurt with calcium content of 450 mg per cup of serving than 300-400 mg of calcium in same amount of milk.

What are various sources of calcium? What are various foods high in calcium content? What are calcium rich vegetables?

Below is list of calcium content of various sources and foods. Calcium contents are indicative and approximate which can vary.

#Source: University of California San Francisco Medical Centre

Dairy and dairy products:

Dairy and Soy Serving Size Calcium (mg)
Milk (skim, low fat, whole) 1 cup 300
Buttermilk 1 cup 300
Cottage Cheese 0.5 cup 65
Ice Cream or Ice Milk 0.5 cup 100
Sour Cream, cultured 1 cup 250
Soy Milk, calcium fortified 1 cup 200 to 400
Yogurt 1 cup 450
Yogurt drink 12 oz 300
Carnation Instant Breakfast 1 packet 250
Hot Cocoa, calcium fortified 1 packet 320
Nonfat dry milk powder 5 Tbsp 300
Brie Cheese 1 oz 50
Hard Cheese (cheddar, jack) 1 oz 200
Mozzarella 1 oz 200
Parmesan Cheese 1 Tbsp 70
Swiss or Gruyere 1 oz 270

 

Vegetables:

Source Serving size Calcium (mg)
Acorn squash, cooked 1 cup   90    
Arugula, raw 1 cup 125
Bok Choy, raw 1 cup 40
Broccoli, cooked 1 cup 180
Chard or Okra, cooked 1 cup 100
Chicory (curly endive), raw 1 cup 40
Collard greens 1 cup 50
Corn, brine packed 1 cup 10
Dandelion greens, raw 1 cup 80
Kale, raw 1 cup 55
Kelp or Kombe 1 cup 60
Mustard greens 1 cup 40
Spinach, cooked 1 cup 240
Turnip greens, raw 1 cup 80

 

Legumes:

Source Serving size Calcium (mg)
Garbanzo Beans, cooked 1 cup 80    
Legumes, general, cooked 0.5 cup 15 to 50
Pinto Beans, cooked 1 cup 75
Soybeans, boiled 0.5 cup 100
Temphe 0.5 cup 75
Tofu, firm, calcium set 4 oz 250 to 750
Tofu, soft regular 4 oz 120 to 390
White Beans, cooked 0.5 cup 70

 

Grains:

Source Serving size Calcium (mg)
Cereals (calcium fortified)     0.5 to 1 cup 250 to 1000
Amaranth, cooked 0.5 cup 135
Bread, calcium fortified 1 slice 150 to 200
Brown rice, long grain, raw     1 cup 50
Oatmeal, instant 1 package 100 to 150
Tortillas, corn 2 85

 

Nuts and Seeds:

Source Serving size Calcium (mg)
Almonds, toasted unblanched 1 oz. 80
Sesame seeds, whole roasted 1 oz. 280
Sesame tahini 1 oz. (2 Tbsp) 130
Sunflower seeds, dried 1 oz. 50

 

Fish:

Source Serving size Calcium (mg)
Mackerel, canned 3 oz. 250
Salmon, canned, with bones 3 oz. 170 to 210
Sardines 3 oz. 370