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Which foods are major dietary sources of calcium?

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A labeled diagram of the periodic table entry for calcium, showing its atomic number 20, symbol Ca, atomic weight 40.078, electron configuration, and classification as an alkaline-earth metal. Icons indicate calcium is a solid with a face-centered cubic crystal structure and strongly basic oxides at room temperature. — calcium The chemical element calcium is the most abundant metallic element in the human body.

Major dietary sources of calcium include a variety of dairy and plant-based foods. Dairy products are among the most well-known sources, while several vegetables and seafood options also provide significant amounts of this essential mineral.12

Primary Dietary Sources

Dairy Products: Milk, cheese, yogurt, kefir, and buttermilk are rich in calcium. For example, one cup of plain nonfat yogurt can contain approximately 488 mg of calcium, while 1.5 ounces of part-skim mozzarella provides about 333 mg.31
Leafy Green Vegetables: Many greens are excellent sources, including collard greens, turnip greens, kale, mustard greens, and amaranth leaves.31
Seafood: Canned fish, particularly sardines and salmon (when consumed with bones), are high in calcium.31
Fortified Foods: Many products, such as certain plant-based beverages (e.g., soy, almond, and rice milk), calcium-fortified orange juice, and fortified breakfast cereals, are formulated to provide significant calcium intake.3
Legumes and Seeds: Tofu (prepared with calcium sulfate), soybeans, and tahini are also notable sources.3

The body’s ability to utilize this calcium is highly dependent on the presence of vitamin D, which facilitates its absorption in the small intestine.12