Top 35 Foods Highest in Calcium (Ca) Per 100 Calories (Nutrient Density)

Maximize Calcium (Ca) (mg) while staying in a calorie deficit: USDA foods ranked by Calcium (Ca) delivered per 100 kcal of energy. Primary structural mineral of bone hydroxyapatite, muscle contraction signaling, and nerve transmission.

USDA Leaderboard: Top 35 Foods Highest in Calcium (Ca) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Mustard spinach, (tendergreen), raw (210 mg per 100g).

Rank	USDA Food Item	Calcium (Ca) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Mustard spinach, (tendergreen), raw	210 mg	16.2%	955 mg	22 kcal · 2.2g P
#2	Epazote, raw	275 mg	21.2%	859 mg	32 kcal · 0.33g P
#3	Basil, raw	177 mg	13.6%	770 mg	23 kcal · 3.15g P
#4	Lambsquarters, raw	309 mg	23.8%	719 mg	43 kcal · 4.2g P
#5	Lettuce, arugula, raw	160 mg	12.3%	640 mg	25 kcal · 2.58g P
#6	Agave, raw (Southwest)	417 mg	32.1%	613 mg	68 kcal · 0.52g P
#7	Jute, potherb, raw	208 mg	16%	612 mg	34 kcal · 4.65g P
#8	Turnip greens, raw	190 mg	14.6%	594 mg	32 kcal · 1.5g P
#9	Almond milk, sweetened	166 mg	12.8%	553 mg	30 kcal · 0.53g P
#10	Cheese, Swiss, reduced fat	961 mg	73.9%	537 mg	179 kcal · 28.4g P
#11	Cheese, swiss, low fat	961 mg	73.9%	537 mg	179 kcal · 28.4g P
#12	Broccoli raab, raw	108 mg	8.3%	491 mg	22 kcal · 3.17g P
#13	Chrysanthemum leaves, raw	117 mg	9%	488 mg	24 kcal · 3.36g P
#14	Chrysanthemum, garland, raw	117 mg	9%	488 mg	24 kcal · 3.36g P
#15	Kale, frozen, unprepared	136 mg	10.5%	486 mg	28 kcal · 2.66g P
#16	Broccoli raab, cooked	118 mg	9.1%	472 mg	25 kcal · 3.83g P
#17	Lambsquarter, cooked	250 mg	19.2%	463 mg	54 kcal · 3.11g P
#18	Tofu, raw, regular, prepared with calcium sulfate	350 mg	26.9%	461 mg	76 kcal · 8.08g P
#19	Spearmint, fresh	199 mg	15.3%	452 mg	44 kcal · 3.29g P
#20	Spices, celery seed	1767 mg	100%	451 mg	392 kcal · 18.1g P
#21	Collards, fresh, cooked with butter or margarine	242 mg	18.6%	448 mg	54 kcal · 3.16g P
#22	Cheese, with wine	1375 mg	100%	448 mg	307 kcal · 16.1g P
#23	Cheese, processed cheese food	1375 mg	100%	448 mg	307 kcal · 16.1g P
#24	Borage, raw	93 mg	7.2%	443 mg	21 kcal · 1.8g P
#25	Greens with ham or pork	205 mg	15.8%	436 mg	47 kcal · 4.91g P
#26	Chicory greens, raw	100 mg	7.7%	435 mg	23 kcal · 1.7g P
#27	Cactus, cooked, fat added	159 mg	12.2%	418 mg	38 kcal · 1.29g P
#28	Fireweed, leaves, raw	429 mg	33%	417 mg	103 kcal · 4.71g P
#29	Rhubarb, raw	86 mg	6.6%	410 mg	21 kcal · 0.9g P
#30	Broccoli, chinese, raw	105 mg	8.1%	404 mg	26 kcal · 1.2g P
#31	Collards, fresh, cooked with oil	242 mg	18.6%	397 mg	61 kcal · 3.14g P
#32	Greens, fresh, cooked, fat added	228 mg	17.5%	393 mg	58 kcal · 2.89g P
#33	Seaweed, kelp, raw	168 mg	12.9%	391 mg	43 kcal · 1.68g P
#34	Grape leaves, raw	363 mg	27.9%	390 mg	93 kcal · 5.6g P
#35	Milk, lactose free, fat free (skim)	132 mg	10.2%	388 mg	34 kcal · 3.43g P

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