Common whole-food sources of calcium

Parmesan
~1184mg
Calcium-set tofu
~350mg
Sardines
with bone
~382mg
Yogurt
plain low-fat
~183mg
Kale
cooked
~150mg

Note: The exact ranking below may include dried foods, fortified foods, and concentrated dairy products. These examples are common calcium sources with validated per-100g values. How these are chosen.

All foods Dairy and Eggs Fish & Shellfish Grains Legumes Nuts & Seeds Vegetables
# Food Category mg / 100g
4 Desserts, rennin, tablets, unsweetened
3733.0
5 Spices, basil, dried
2240.0
6 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Legumes
2134.0
7 Spices, savory, ground
2132.0
8 Whey, acid, dried Dairy and Eggs
2054.0
9 Spices, marjoram, dried
1990.0
10 Spices, thyme, dried
1890.0
11 Spices, dill weed, dried
1784.0
12 Spices, celery seed
1767.0
13 Spices, sage, ground
1652.0
14 Seeds, sisymbrium sp. seeds, whole, dried Nuts & Seeds
1633.0
15 Smelt, dried (Alaska Native)
1600.0
16 Spices, oregano, dried
1597.0
17 Spices, dill seed
1516.0
18 Cheese, pasteurized process cheese food or product, American, singles Dairy and Eggs
1498.0
19 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar
1495.0
20 Spearmint, dried
1488.0
21 Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A
1440.0
22 Spices, poppy seed
1438.0
23 Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder
1412.0
24 Beverages, Orange-flavor drink, breakfast type, low calorie, powder
1378.0
25 Cheese product, pasteurized process, American, vitamin D fortified Dairy and Eggs
1375.0
26 Spices, chervil, dried
1346.0
27 Spices, rosemary, dried
1280.0
28 Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat
1278.0
29 Milk, dry, nonfat, regular, without added vitamin A and vitamin D Dairy and Eggs
1257.0
30 Milk, dry, nonfat, regular, with added vitamin A and vitamin D Dairy and Eggs
1257.0
31 Cheese, parmesan, shredded Dairy and Eggs
1253.0
32 Spices, coriander leaf, dried
1246.0
33 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
1245.0
34 Milk, dry, nonfat, instant, with added vitamin A and vitamin D Dairy and Eggs
1231.0
35 Milk, dry, nonfat, instant, without added vitamin A and vitamin D Dairy and Eggs
1231.0
36 Tofu, salted and fermented (fuyu), prepared with calcium sulfate Legumes
1229.0
37 Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar
1209.0
38 Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar
1207.0
39 Protein supplement, milk based, Muscle Milk Light, powder Dairy and Eggs
1200.0
40 Spices, fennel seed
1196.0
41 Cheese, parmesan, hard Dairy and Eggs
1184.0
42 Milk, buttermilk, dried Dairy and Eggs
1184.0
43 Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar
1164.0
44 Babyfood, cereal, oatmeal, dry fortified
1160.0
45 Babyfood, cereal, oatmeal, with honey, dry
1154.0
46 Cheese, Mexican, blend, reduced fat Dairy and Eggs
1146.0
47 Spices, parsley, dried
1140.0
48 Spices, tarragon, dried
1139.0
49 Cheese, parmesan, dry grated, reduced fat Dairy and Eggs
1109.0
50 Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
1084.0