Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Calcium is the most abundant mineral in the body, essential for bone strength, muscle contraction, and nerve signalling. While dairy products are well-known calcium sources, seeds such as poppy and sesame contain even more per gram. This table ranks foods from highest to lowest calcium content using USDA FoodData Central data. For bone health, calcium works best alongside vitamin D and magnesium.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Calcium (mg) |
|---|---|---|
| 1 | Poppy seedsplant | Calcium (mg) |
| 2 | Parmesan cheesedairy | Calcium (mg) |
| 3 | Romano cheesedairy | Calcium (mg) |
| 4 | Gruyere cheesedairy | Calcium (mg) |
| 5 | Sesame seeds, wholeplant | Calcium (mg) |
| 6 | Cheddar cheesedairy | Calcium (mg) |
| 7 | Chia seedsplant | Calcium (mg) |
| 8 | Mozzarella, part-skimdairy | Calcium (mg) |
| 9 | Sardines (canned, with bones)animal | Calcium (mg) |
| 10 | Tofu (calcium-set)plant | Calcium (mg) |
| 11 | Almondsplant | Calcium (mg) |
| 12 | Kale (raw)plant | Calcium (mg) |
| 13 | Fortified soy milkplant | Calcium (mg) |
| 14 | Milk (whole, 3.25%)dairy | Calcium (mg) |
| 15 | Tempehplant | Calcium (mg) |
| 16 | Greek yogurt, plain 2%dairy | Calcium (mg) |
| 17 | Bok choy (raw)plant | Calcium (mg) |
| 18 | White beans, cookedplant | Calcium (mg) |
| 19 | Edamame, cookedplant | Calcium (mg) |
| 20 | Broccoli (raw)plant | Calcium (mg) |
Poppy seeds contain an extraordinary 1,438 mg of calcium per 100 g. Among everyday foods, hard cheeses like Parmesan (1,184 mg) and Romano (1,064 mg) lead, followed by sesame seeds (975 mg) and Gruyere (1,011 mg).
The RDA for calcium is 1,000 mg/day for adults aged 19-50 and 1,200 mg/day for women over 50 and men over 70. Adolescents (9-18) need 1,300 mg/day for peak bone development.
Yes. Calcium-set tofu, fortified soy or oat milk, chia seeds, almonds, kale, bok choy, and white beans are all good non-dairy sources. Pairing with adequate vitamin D improves absorption.
Some do by weight (sesame seeds, chia seeds, calcium-set tofu) but the bioavailability varies. Dairy calcium is absorbed at around 30%. Calcium from kale and bok choy is absorbed at similar or higher rates, but calcium from spinach is poorly absorbed due to oxalates.
Vitamin D, lactose, and adequate stomach acid all improve calcium absorption. Phytic acid (in wholegrains), oxalate (in spinach and beets), and excessive sodium or caffeine can reduce it. Spreading intake across meals also improves absorption.
Top 40 foods ranked by protein content per 100 g.
Top 40 foods ranked by dietary fiber per 100 g.
Top 35 foods ranked by vitamin C content per 100 g.
Top 35 foods ranked by iron content per 100 g.
Top 35 foods ranked by potassium content per 100 g.
Top 35 foods ranked by magnesium content per 100 g.
Foods with the highest protein-to-calorie ratio.
Fruits ranked from lowest to highest sugar content.
Top 30 foods ranked by omega-3 fatty acid content.
Side-by-side nutrition comparison of popular vegetables.
Top high-protein, nutrient-dense foods for muscle growth.