Discover the top calcium-rich foods, how much calcium adults need, and simple ways to include more calcium in your daily diet.
Getting enough calcium is essential at every age but knowing where to find it in your diet isn’t always obvious.
This guide breaks down why calcium matters, how much you need, and the top 10 calcium-rich foods to help support strong bones and overall wellbeing. You’ll also find practical tips for adding more calcium to your meals, including great non-dairy options.
Calcium plays a key role in supporting strong bones and teeth, as well as normal muscle function and nerve signalling. Eating a variety of foods that contain calcium helps ensure your body has what it needs for everyday wellbeing.
While dairy is a well-known source, many plant-based and fortified options also contribute to your daily intake.
In Australia, most adults require around 1,000 mg of calcium per day, with higher needs for women over 51 and men over 70. Getting enough through food is ideal, as whole foods provide a mix of nutrients that work together.
Keeping track of your dietary habits can help you better understand whether you’re meeting these guidelines.
Vitamin D helps the body absorb and use dietary calcium effectively, so the two nutrients often work hand-in-hand. Sun exposure, certain foods, and supplements can contribute to healthy vitamin D levels.
Whether you’re eating a calcium-rich meal or choosing a fortified product, pairing it with vitamin D may help support healthy nutrient levels in the body.
| Rank | Food | Calcium per Serve | Serving Size | Notes |
|---|---|---|---|---|
| 1 | Sardines (with bones) | ~350 mg | 90 g can | One of the highest natural food sources; includes vitamin D. |
| 2 | Milk (dairy) | ~300 mg | 1 cup (250 ml) | Easily absorbed; widely accessible. |
| 3 | Yoghurt | ~275–300 mg | 200 g tub | High bioavailability; includes protein for satiety. |
| 4 | Cheese (cheddar) | ~250–300 mg | 40 g | Dense calcium source; small portion = high calcium. |
| 5 | Tofu (calcium-set) | ~250–350 mg | 100 g | Varies by brand; check label for calcium-set. |
| 6 | Fortified Plant Milks (soy/almond/oat)* | ~240–300 mg | 1 cup (250 ml) | Must be calcium-fortified; great non-dairy option. |
| 7 | Tahini (sesame paste) | ~130 mg | 2 tbsp (30 g) | Sesame seeds are naturally calcium-rich. |
| 8 | Almonds | ~90 mg | 30 g (small handful) | Also provides healthy fats and fibre. |
| 9 | Bok choy | ~160 mg | 1 cup cooked | High-calcium leafy green; more absorbable than spinach. |
| 10 | White beans | ~120 mg | 1 cup cooked | Good plant-based source; also rich in fibre and protein. |
Dairy products are classic high calcium foods and are among the most reliable foods that contain calcium. Milk, yoghurt, and cheese provide calcium in a form that is easy for the body to absorb. They also contribute protein and other important nutrients, making them a convenient everyday option for many people.
These seafood options are among the foods with highest calcium levels thanks to their edible, softened bones. Canned salmon and sardines also provide omega-3 fatty acids and protein. They’re versatile in salads, pasta dishes, or sandwiches.
When made using calcium salts, tofu becomes one of the best calcium enriched foods available. This type of calcium enriched food offers a plant-based alternative for people who don’t consume dairy. It can be added to stir-fries, soups, or breakfast scrambles.
Many leafy greens are naturally foods rich in calcium, making them a great food high in calcium for everyday meals. Options like kale and bok choy offer calcium plus fibre, antioxidants, and additional minerals. Spinach also contains calcium, though its absorption is lower.
Nuts, especially almonds, are notable calcium dense foods and a handy food full of calcium for snacking or adding crunch to meals. They also provide healthy fats, protein, and micronutrients that contribute to general wellbeing.
Legumes such as white beans and lentils are nutrient-dense foods that provide calcium along with fibre and plant-based protein. They’re easy to add to soups, salads, and slow-cooked dishes.
Many plant-based milks are designed to mimic the calcium levels of dairy, making them excellent calcium enriched foods non-dairy and great non-dairy calcium rich foods for people avoiding lactose. Always check the label to ensure your chosen product is fortified.
Some cereals are formulated as calcium enriched food options, often containing foods with high calcium levels per serving. Pairing fortified cereal with milk or plant milk can further increase calcium intake.
Sesame seeds and their paste, tahini, are among the most calcium rich foods in the plant-based category. They can be used in sauces, dips, dressings, or sprinkled over salads and grain bowls.
Figs are naturally sweet foods with calcium and delicious in snacks or meals. Both fresh and dried varieties are foods high in calcium and provide fibre and antioxidants.
Plenty of plant-based options offer calcium, including tofu, leafy greens, almonds, tahini, fortified cereals, and plant milks. These foods can help diversify your intake and support dietary needs without relying on dairy products.
People who avoid lactose can confidently rely on tofu, beans, seeds, and fortified products. These foods are widely available and can be used in a variety of meals, from breakfasts to dinner stir-fries.
Plant-based diets can include many high-calcium foods. Building meals around legumes, nuts, seeds, vegetables, and fortified choices helps support daily calcium needs without relying on animal products.
Small changes, like adding yoghurt to breakfast, choosing fortified milk alternatives, or topping meals with nuts and seeds, can increase your overall intake. Spreading calcium-rich foods throughout the day also helps support consistency.
A kitchen list or ‘cheat sheet’ of common calcium-rich foods can help you plan meals more easily. Keeping fortified foods, legumes, nuts, and leafy greens on hand provides convenient options.
Vitamin D and Calcium pairing can help dietary calcium absorption in the body. Incorporating both nutrients into your routine supports nutrient levels in the body and overall wellbeing.
Food should ideally be the main source of calcium, as whole foods offer additional nutritional value. Supplements may be considered if dietary intake is inadequate or if certain dietary restrictions make it difficult to meet needs.
Low calcium intake may be associated with symptoms such as brittle nails or muscle cramps. Over long periods, inadequate intake may impact bone strength. If you are concerned about your calcium intake, consider speaking with a healthcare professional.
People with higher needs, such as older adults, individuals avoiding dairy, or those with limited dietary intake, may find supplements helpful. Always seek advice from a healthcare professional before starting any new supplement.
Dairy foods like milk, yoghurt, and cheese typically offer the highest calcium amounts per serving. However, canned fish with bones and fortified plant milks are also strong contenders.
Leafy greens, tofu, almonds, tahini, beans, fortified cereals, and fortified plant milks all provide calcium without relying on dairy.
Some fortified foods, such as certain plant milks and breakfast cereals, contain both calcium and vitamin D. Additionally, pairing calcium-rich meals with vitamin D sources, like fatty fish or sunlight exposure, can support overall nutrient balance.
