Cheese The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg of calcium per 100g serving (138% DV), or 386mg (38% DV) per ounce, and 69mg (7% DV) per tablespoon. It is followed by Romano with 298mg (30% DV) of calcium per ounce, Gruyere with 283mg (28% DV) per ounce, Mozzarella, Swiss, Cheddar, Hard Goat cheese, and finally Provolone with 212mg of calcium (21% Sesame Seeds Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% DV) of calcium per 100g serving, or 277mg (28%DV) per ounce, and 88mg (9% DV) per tablespoon. Sesame Butter (Tahini) provides about half the amount of calcium with 426mg (43%DV) of calcium per 100g serving, 119mg (12% DV) per ounce, and 64mg (6% DV) per tblsp. Click to see complete nutrition facts Tofu Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg (37% DV) of calcium per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece. Tofu prepared with calcium sulfate can provide much much higher levels. #5: Almonds Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide 266mg (27% DV) of calcium per 100g serving, 367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22 Almonds). #6: Flax Seeds Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg (26% DV) per 100g serving, 428mg (43% DV) per cup, and 26mg (3% DV) per tablespoon. Beware however, as milled or whole flax seeds provide calcium but refined flax seed oil provides no calcium whatsoever. #7: Yogurt, Milk, and Other Dairy Products Low fat dairy products provide slightly more calcium than full fat. Low fat yogurt provides the most calcium with 183mg (18% DV) per 100 gram serving, 415mg (42% DV) per cup. Skim milk provides 306mg (31% DV) per cup, and whole milk provides 276mg (31% DV) per cup. #8: Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale) Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most calcium with 190mg (19% DV) per 100 gram serving, or 105mg (10% DV) in a chopped cup. It is followed by Dandelion greens which provide 103mg (10%DV) per cup, Kale 9% DV per cup, Mustard Greens 6% DV per cup, and Collard greens 5% DV per cup. #9: Brazil Nuts Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg (16% DV) of calcium per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6 nuts). #10: Herring Herring is a high vitamin D food which aids in the absorption of calcium. Herring provides 74mg (7% DV) of calcium per 100 gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving. Dark leafy greens From greens to spinach to kale, getting our calcium from dark green leafy vegetables is a an excellent health choice. Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving. Blackstrap Molasses This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee. 7. Oranges One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin c, which will significantly improve the amount of calcium your body absorbs. Besides vitamin c and calcium, oranges are also a great source for potassium, vitamin A and beta carotene. 8. Beans Many common beans are high in calcium. Winged beans possess 442mg of calcium per 100g serving. Many white beans are very high in calcium. Most white beans have approximately 175mg of calcium per serving. Navy beans are also a great source of calcium, with 127 mg per cup. These beans make an excellent soup base, when our bones most need the support of calcium. 9. Broccoli One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of Vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, folate and dietary fiber. 10. Dried Fruits & Nuts Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium. Almonds are also extremely high in calcium. Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g. 11. Dried Herbs Who would have thought that adding dried herbs to your dishes would increase your calcium intake? Dried savory spice holds a whopping 2132mg of calcium per 100g serving. Other dried herbs that are calcium rich include dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary. High Calcium Foods Summary Table USDA NDB Ref. # Food From the USDA Nutrient Database Calcium per measure mgs. Weight in grams Common measure - . DAIRY - - - 1095 Milk, canned, condensed, sweetened 869 306 1 cup 1164 Cheese sauce, prepared from recipe 756 243 1 cup 1097 Milk, canned, evaporated, nonfat 742 256 1 cup 1037 Cheese, ricotta, part skim milk 669 246 1 cup 1096 Milk, canned, evaporated, without added vitamin A 658 252 1 cup 1036 Cheese, ricotta, whole milk 509 246 1 cup 1111 Milk shakes, thick vanilla 457 313 11 fl oz. 1118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 452 227 8 oz. 1117 Yogurt, plain, low fat, 12 grams protein per 8 ounce 415 227 8 oz. 1110 Milk shakes, thick chocolate 396 300 10.6 fl oz. 14316 Malted milk-flavor mix, chocolate, added nutrients, powder, prepared with milk 384 265 1 cup 14310 Malted milk-flavor mix, natural, added nutrients, powder, prepared with milk 371 265 1 cup 1121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce 345 227 8 oz. 1057 Eggnog 330 254 1 cup 1085 Milk, nonfat, fluid, with added vitamin A (fat free or skim) 301 245 1 cup 14177 Chocolate-flavor beverage mix, powder, prepared with milk 301 266 1 cup 1082 Milk, lowfat, fluid, 1% milkfat, with added vitamin A 300 244 1 cup 1079 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 298 244 1 cup 6166 Sauce, homemade, white, medium 295 250 1 cup 1077 Milk, fluid, 3.25% milkfat 290 244 1 cup 1104 Milk, chocolate, fluid, commercial, lowfat 288 250 1 cup 1103 Milk, chocolate, fluid, commercial, reduced fat 285 250 1 cup 1088 Milk, buttermilk, fluid, cultured, lowfat 284 245 1 cup 1092 Milk, dry, nonfat, instant, with added vitamin A 283 23 1/3 cup 1102 Milk, chocolate, fluid, commercial, 280 250 1 cup 1116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce 275 227 8 oz. 1040 Cheese, swiss 272 28.35 1 oz. 1044 Cheese, pasteurized process, swiss, with di sodium phosphate 219 28.35 1 oz. 1035 Cheese, provolone 214 28.35 1 oz. 1029 Cheese, mozzarella, part skim milk, low moisture 207 28.35 1 oz. 1009 Cheese, cheddar 204 28.35 1 oz. 1030 Cheese, muenster 203 28.35 1 oz. - . GRAINS 20025 Cornmeal, self-rising, degermed, enriched, yellow 483 138 1 cup 20082 Wheat flour, white, all-purpose, self-rising, enriched 423 125 1 cup 18031 Bread, indian (Navajo) fry 373 160 10-1/2" bread 8262 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 310 55 1 cup 8077 Cereals ready-to-eat, GENERAL MILLS, TOTAL 258 30 3/4 cup 8247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 238 55 1 cup 18016 Biscuits, plain or buttermilk, prepared from recipe 237 10 1 4" biscuit 8246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 237 30 1-1/3 cup 18031 Bread, indian (navajo) fry 210 90 5" bread - . VEGETABLES 11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 357 170 1 cup 9310 Rhubarb, frozen, cooked, with sugar 348 240 1 cup 11373 Potatoes, au gratin, home-prepared from recipe using butter 292 245 1 cup 11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 277 190 1 cup 11461 Spinach, canned, drained solids 272 214 1 cup 11451 Soybeans, green, cooked, boiled, drained, without salt 261 180 1 cup 11575 Turnip greens, frozen, cooked, boiled, drained, without salt 249 164 1 cup 11458 Spinach, cooked, boiled, drained, without salt 245 180 1 cup 11658 Spinach souffle, home-prepared 230 136 1 cup 11162 Collards, cooked, boiled, drained, without salt 226 190 1 cup 11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 211 165 1 cup 11385 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 203 245 1 cup - . FAST FOODS 14347 Shake, fast food, vanilla 406 333 16 fl oz. 14346 Shake, fast food, chocolate 376 333 16 fl oz. 21082 Fast foods, taco, beef 339 263 1 large 18370 Leavening agents, baking powder, double-acting, straight phosphate 339 4.6 1 tsp 19087 Sweets, candies, confectioner's coating, white 338 170 1 cup 21074 Fast foods, enchilada, with cheese 324 163 1 enchilada 1078 Fast foods, nachos, with cheese 272 113 6-8 nachos 21092 Fast foods, cheeseburger, regular, double patty, plain 1 233 55 1 sandwich 21094 Fast foods, cheeseburger, regular, double patty and bun, plain 224 160 1 sandwich 21082 Fast foods, taco, beef 221 171 1 small 21088 Tostada with guacamole 211 130.5 1 tostada 21033 Fast foods, sundae, hot fudge 207 158 1 sundae 21098 Fast foods, cheeseburger, large, single patty, with condiments and vegetables 206 219 1 sandwich - . FISH 15088 Finfish, sardine, Atlantic, canned in oil, drained solids with bone 325 85.05 3 oz. - . OTHER 18369 Leavening agents, baking powder, double-acting, sodium aluminum sulfate 270 4.6 1 tsp. 18371 Leavening agents, baking powder, low-sodium 217 5 1 tsp. This is a list of "basic foods". Source: USDA Nutrient Database for Standard Reference, Release 16 50 240 - 450 45 45 70 top of page Daily Recommended Values Body Chemistry Balance Nutritional Element Recommended Daily Allowance from foods milligrams Not to Exceed As Supplements Daily Maximum (FDA*) milligrams Calcium (Ca): Magnesium (Mg): Potassium (K): Sodium (Na): 1,000 mg 400 mg 3,500 1,000 mg 3,200 mg 600 mg 975 mg - ?? 140 mg