Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. While there is some evidence that oxalates in greens can hinder calcium absorption, they are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability.
Below is a list of high calcium foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods.
#1: Dark Leafy Greens (Watercress)
| Calcium in 100g (Raw) | 1 Cup Chopped (34g) | 10 Sprigs (25g) |
| 120mg (12% DV) | 41mg (8% DV) | 30mg (3% DV) |
#2: Low Fat Cheese (Mozzarella Nonfat)
| Calcium in 100g | 1 Cup Shredded (113g) | 1 Ounce (28g) |
| 961mg (95% DV) | 1086mg (109% DV) | 269mg (27% DV) |
#3: Low Fat Milk & Yogurt (Nonfat Milk)
| Calcium in 100g | 1 Cup (245g) | Per Fluid Ounce (31g) |
| 125mg (13% DV) | 306mg (31% DV) | 39mg (4% DV) |
#4: Chinese Cabbage (Pak Choi, Bok Choy)
| Calcium in 100g (Raw) | 1 Cup Shredded (70g) | 1 Head (840g) |
| 105mg (11% DV) | 74mg (7% DV) | 882mg (88% DV) |
#5: Fortified Soy Products (Tofu)
| Calcium in 100g (Raw) | 1/2 Cup Raw (124g) | 1/2 Cup Fried (124g) |
| 350mg (35% DV) | 434mg (43% DV) | 1192mg (119% DV) |
#6: Okra (Cooked)
| Calcium in 100g | 1 Cup Sliced (160g) | 8 Pods (85g) |
| 77mg (8% DV) | 124mg (12% DV) | 65mg (7% DV) |
#7: Broccoli
| Calcium in 100g | 1 Cup Chopped (91g) | 1 Cup Cooked (156g) |
| 47mg (5% DV) | 43mg (4% DV) | 62mg (6% DV) |
#8: Green Snap Beans
| Calcium in 100g (Raw) | 1 Cup Raw (110g) | Per Cup Cooked (125g) |
| 37mg (4% DV) | 41mg (4% DV) | 55mg (6% DV) |
#9: Almonds
| Calcium in 100g | 1 Cup Whole (143g) | 1 Ounce (28g) |
| 264mg (26% DV) | 378mg (38% DV) | 74mg (7% DV) |
#10: Fish Canned (Sardines, in Oil, with Bones)
| Calcium in 100g | 1 Cup Drained (149g) | 1 Ounce (28g) |
| 383mg (38% DV) | 569mg (57% DV) | 107mg (11% DV) |
