Calcium-rich foods: what they are, with and without dairy

Which foods contain the most calcium per serving?

The table compares typical servings, with rounded figures. For foods that are not fortified, the calculation is based on calcium per 100 g from BEDCA [1]. For drinks and tofu, you also need to check the label: fortification and the coagulant change the result [2].

Food	Serving	Approximate calcium
Whole cow’s milk	250 g, one glass	310 mg
Greek-style plain yoghurt	125 g	190 mg
Manchego cheese	30 g	230 mg
Canned sardines, with bones	80 g drained	250 mg
Anchovies, if you eat the bones	One serving	Variable; BEDCA does not list their bones separately
Tofu set with calcium salts	150 g	Variable; check the label
White beans (60 g dried, about 150 g cooked)	One serving	75 mg
Chickpeas (60 g dried, about 150 g cooked)	One serving	85 mg
Raw almonds	30 g	75 mg
Sesame seeds	15 g	25 mg
Kale or collard greens, raw	150 g	80 mg
Fortified plant-based drink	250 ml	300 mg if it lists 120 mg/100 ml
Mineral water with calcium	500 ml	More than 75 mg if it lists more than 150 mg/l

A serving of cheese packs calcium into a small amount of food. Almonds and seeds provide less in a typical serving; they are still useful foods. With anchovies, the bones change the comparison. The BEDCA entry for anchovy does not allow a reliable value to be assigned to a serving of anchovies eaten with the bones [1].

Which plant sources are well absorbed, and which are not?

Calcium absorption is good from kale, broccoli and Chinese cabbage. Fortified plant-based drinks and tofu set with calcium salts can also contribute [2][4]. Tofu made with other salts may provide much less [2].

Spinach and chard contain oxalates, which greatly reduce the absorption of their calcium. They are still suitable vegetables to include in meals; for calcium, it is better to rely on other sources [2][4].

Phytates in pulses, seeds and nuts can also reduce absorption; their effect depends on the food and on the overall diet [4]. For iron and calcium together, see how to get more from the minerals in plant foods.

Look for the calcium amount on the plant-based drink label. If it replaces milk in your meals, choose one with no added sugar and at least 3 g of protein per 100 ml; soy drinks usually make this easier. Soy is an allergen. You can find more guidance on reading labels in how to choose a plant-based drink.

Mineral water can contribute too. To state that it “contains calcium”, it must have more than 150 mg/l [3]. So half a litre of that water provides more than 75 mg. If you have medical advice about minerals or fluids, discuss your water choice with your healthcare team.

A day of meals with dairy

This day shows how to add up different sources. If you have dairy, choose up to three servings a day, preferably plain and with no added sugar. Breakfast: milk in coffee or on its own, with bread and fruit. Lunch: cooked beans with vegetables and a kale salad. Snack: plain yoghurt. Dinner: an omelette with vegetables and a small portion of cheese.

Using the servings in the table, the milk, beans, yoghurt, kale and cheese add up to about 900 mg of calcium. This is an estimate from food: the product, weight and what you eat during the rest of the day all make a difference. From age 25, the general reference intake is 950 mg of calcium a day. With osteoporosis, 1,000–1,200 mg a day is recommended. See the osteoporosis eating guide [2].

A day of meals without dairy

You can also plan a day without dairy. Have bread with fruit and a glass of fortified soy drink for breakfast. For lunch, have white beans with vegetables and kale. Have another glass of the drink as a snack. For dinner, prepare tofu set with calcium salts, rice and vegetables.

Two glasses of a drink that lists 120 mg of calcium per 100 ml provide 600 mg. With a serving of beans and the kale, the total is about 750 mg before counting the tofu.

Add the calcium from tofu by checking its label. To plan the rest of your nutrients, see how to plan a vegetarian diet.

If you avoid dairy because it causes digestive discomfort, the lactose intolerance guide explains how much you can tolerate and which dairy foods are often well tolerated. You do not need to cut out more food groups based on an assumption. If you have kidney disease, your choice of minerals and foods needs an individual plan.

Does your calcium choice change if you exercise?

Training alone does not set a higher figure for daily calcium. It is a good idea to check that you eat enough for your energy expenditure. Low energy availability in athletes can affect bone health and needs professional assessment [5].

You lose some calcium through sweat, but an exercise study found that this loss did not explain the hormonal and bone response observed [6]. That is why we do not use sweat losses to calculate extra servings.

If you train a lot, restrict your food intake or have repeated bone injuries, speak to a sports medicine professional and a sports nutrition specialist to assess your health and whether you are meeting your energy needs.

Does dairy “leach calcium”? Is eating spinach enough?

The idea that milk “leaches calcium” because of its supposed acidity is not supported by fracture data in a recent review on the dietary acid load [7]. That does not make dairy essential: it is one of several possible sources.

Spinach contains calcium according to food composition tables, but little is absorbed because of its oxalates [2]. To plan a dairy-free diet, we focus on fortified drinks, suitable tofu and vegetables low in oxalates. See a more detailed example in the weekly menu for bone health.

What mistakes do we see in consultations?

We often see two points of confusion in consultations: comparing 100 g of dried pulses with a serving once cooked, and counting any tofu as a rich source of calcium. In the first case, the weight changes; in the second, the coagulant listed on the label affects how much calcium it provides.

People also tend to count a handful of seeds as if it were a large serving. The table shows their actual contribution. If you already have a bone health plan, the osteoporosis guide puts calcium alongside the other measures, and the vitamin D guide explains that nutrient.

Is there an upper limit for calcium?

The tolerable upper intake level includes food, drinks and supplements. For adults, including during pregnancy and breastfeeding, the European Food Safety Authority sets it at 2,500 mg a day [8] . It is difficult to reach this amount through food; the risk comes from adding supplements on your own.

If you are wondering about a calcium or vitamin D supplement, the osteoporosis guide explains when one may be considered; the article on cooking and getting the most from calcium compares food and supplements .