Calcium is essential for bone mineralisation, muscle function, and nerve signalling. The Daily Value is 1,300mg, with higher needs in adolescents, pregnant women, and older adults.
Dairy is the most efficient food source — a single ounce of hard cheese can provide 20%+ of daily needs. For people who don't consume dairy, calcium-set tofu, fortified plant milks, sardines with bones, and leafy greens are reliable sources. Note that calcium absorption varies by source: dairy and fortified plant milks absorb at roughly 30%, while spinach is much lower due to oxalates. Pairing calcium-rich foods with vitamin D improves absorption.
📊 Best Calcium Sources — Nutrition Comparison
| Food | Calcium | Calories |
|---|---|---|
| Firm Tofu 3 ounces (85g) | 580.6 mg | 122 |
| Sardines 1 can drained (92g) | 351.4 mg | 191 |
| Oat Milk 1 cup (240g) | 350.4 mg | 120 |
| Soy Milk 1 cup (240g) | 300 mg | 79 |
| 2% Milk 1 cup (244ml) | 290.4 mg | 122 |
| Milk 1 cup (244ml) | 275.7 mg | 149 |
| Swiss Cheese 1 ounce (28g) | 221.5 mg | 106 |
| Gouda Cheese 1 ounce (28g) | 196 mg | 100 |
| Blue Cheese 1 ounce (30g) | 158.4 mg | 106 |
| Ricotta Cheese 1/4 cup (62g) | 128.3 mg | 108 |
| Seitan 3 ounces (85g) | 120.7 mg | 122 |
| Cottage Cheese 1/2 cup (113g) | 102.8 mg | 95 |
| Kale 1 cup chopped (67g) | 100.5 mg | 33 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.