Dietary sources of calcium
16th Nov, 2021

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Foods high in calcium

Food (Serving Size)

Calcium

(mg)

Cheese, cheddar, regular fat (100g, ½ cup)

763

Sardine, Australian, whole, raw (100g)

725

Prawn, school or wild, raw (100g)

583

Sardines, canned in oil, with bones (110g, 1 tin)

325

Tofu, firm, as purchased (100g)

320

Cheese, fetta (feta) (100g, ½ cup)

315

Seaweed, nori, dried (100g 1/8 cup)

310

Soymilk, calcium fortified  (1 cup)

299

Milk, cow, regular fat (1 cup)

275

Almonds, raw with skin, unsalted (100g, ¾ cup)

265

Pacific oyster, aquacultured, raw (100g)

229

Yoghurt, natural, regular fat (3%) (125g, ½ cup)

219

Salmon, pink, canned in brine, drained (100g)

191

Snapper fillet, baked (100g)

168

Chinese cabbage, bok choy/pak choi, cooked (110g, 1 cup)

158

Soybeans, cooked (95g, ½ cup)

131

Spinach, boiled, drained (112g, ½ cup)

123

Kale, cooked (118g, 1 cup)

94

Chia seeds (10g, 1 tablespoon)

76

Broccoli, cooked (91g, 1 cup)

62

Figs, dried (40g, ¼ cup)

61

Orange (1 medium)

60

Tahini, sesame seed pulp (15g, 1 tablespoon)

50

Linseed or flaxseed (10g, 1 tablespoon)

26

Psyllium, uncooked (9g, 1 tablespoon)

17

Note: Oxalates, and to a lesser extent phytic acid, present in vegetables inhibit the absorption of calcium. Low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources than higher-oxalate vegetables, such as spinach, beet greens, and Swiss chard.

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References
1[Linus Pauling Institute. Calcium [Internet]. Linus Pauling Institute Oregon State University; 2021 [cited 2021 September 6].](https://lpi.oregonstate.edu/mic/minerals/calcium)
2[National Institutes of Health. Calcium [Internet]. NHI Office of Dietary Supplements; 2021 [cited 2021 September 6].](https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/)
3[Food Standards Australia & New Zealand. Australian Food Composition Database [Internet]; 2019 [cited 2021 September 6].](https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/pages/default.aspx)
4[US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference [Internet]. 2018 [cited 2021 September 6].](https://ndb.nal.usda.gov/ndb/)