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 |
|---|---|---|
| Parmesan | 1,184 mg | 91.1% |
| Sesame Seeds | 975 mg | 75% |
| Cheddar Cheese | 711 mg | 54.7% |
| Chia Seeds | 595.4 mg | 45.8% |
| Mozzarella | 505 mg | 38.8% |
| Sardines | 382 mg | 29.4% |
| Kale | 254 mg | 19.5% |
| Almonds | 232.3 mg | 17.9% |
| Flaxseed | 229.9 mg | 17.7% |
| Black Beans | 191 mg | 14.7% |
| Turmeric | 168 mg | 12.9% |
| Tofu | 149 mg | 11.5% |
| Hazelnuts | 134.7 mg | 10.4% |
| Whole Wheat Bread | 132.3 mg | 10.2% |
| Kefir | 130 mg | 10% |
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
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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