Calcium is the most abundant mineral in the body and the structural backbone of the skeleton. Dairy is the best-known source, but tofu, canned fish with bones, almonds, chia and leafy greens make it very achievable on a plant-forward diet.
What is Calcium?
Calcium is a dietary mineral that plays a critical role in building and maintaining bone, plus muscle contraction and nerve signalling. While many general diets overlook it, maintaining optimal levels of Calcium is frequently tracked by people working to optimize their Bone mineral density.
Top Foods High in Calcium
A data-driven breakdown of the foods with the highest concentration of Calcium per 100 g.
| Food | Calcium | % DV |
|---|---|---|
| Thyme | 1,890 mg | 145.4% |
| Oregano | 1,597 mg | 122.9% |
| Rosemary | 1,280 mg | 98.5% |
| Parmesan | 1,184 mg | 91.1% |
| Cinnamon | 1,002 mg | 77.1% |
| Sesame Seeds | 975 mg | 75% |
| Cheddar Cheese | 711 mg | 54.7% |
| Tofu | 683 mg | 52.5% |
| Chia Seeds | 595.4 mg | 45.8% |
| Mozzarella | 505 mg | 38.8% |
| Black Pepper | 443 mg | 34.1% |
| Sardines | 382 mg | 29.4% |
| Kale | 254 mg | 19.5% |
| Almonds | 253.6 mg | 19.5% |
| Flaxseed | 229.9 mg | 17.7% |
| Mint | 199 mg | 15.3% |
| Garlic | 181 mg | 13.9% |
| Basil | 177 mg | 13.6% |
| Turmeric | 168 mg | 12.9% |
| Parsley | 138 mg | 10.6% |
How Calcium Impacts Bone mineral density
Research links diets rich in Calcium to changes in Bone mineral density. Optimizing intake of these foods can support healthy Bone mineral density levels via providing the mineral matrix of bone and acting as a signalling ion for muscle and nerve function.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
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