Calcium-rich foods, dairy-free included.

Here are everyday foods ranked by how much calcium one usual portion gives you, straight from USDA data. Filter for dairy-free if milk is not your thing.

Women over 50 need 1,200 mg of calcium a day.Source: NIH Office of Dietary Supplements: CalciumNot a dairy person? Turn on the dairy-free filter for tofu, greens, beans and more.

Food		Share of a day		Calories
Tofu, firm1/2 cup (126 g) · Legumes & soy	861 mg	72%	474 mg	181
Evaporated milk1 cup (252 g) · Dairy	658 mg	55%	195 mg	338
Almond milk, unsweetened1 cup (240 g) · Nuts & seeds	379 mg	32%	832 mg	46
Soy milk, sweetened1 cup (243 g) · Legumes & soy	377 mg	31%	378 mg	100
Oat milk, unsweetened1 cup (240 g) · Grains & bread	355 mg	30%	308 mg	115
Ricotta, part-skim1/2 cup (124 g) · Dairy	337 mg	28%	197 mg	171
Parmesan, hard1 oz (28 g) · Dairy	332 mg	28%	302 mg	110
Milk, skim (fat free)1 cup (246 g) · Dairy	325 mg	27%	388 mg	84
Sardines, canned in oil, drained3 oz (85 g) · Fish & seafood	325 mg	27%	184 mg	177
Chocolate milk, low fat1 cup (250 g) · Dairy	323 mg	27%	202 mg	160
Kefir, low fat, plain1 cup (243 g) · Dairy	316 mg	26%	302 mg	104
Tofu, fried3 oz (85 g) · Legumes & soy	316 mg	26%	138 mg	230
American cheese singles1 slice (21 g) · Dairy	315 mg	26%	486 mg	65
Yogurt, plain, low fat3/4 cup (170 g) · Dairy	311 mg	26%	290 mg	107
Milk, 1% low fat1 cup (246 g) · Dairy	310 mg	26%	293 mg	106
Milk, 2% reduced fat1 cup (245 g) · Dairy	309 mg	26%	252 mg	123
Milk, whole1 cup (249 g) · Dairy	306 mg	26%	205 mg	149
Romano1 oz (28 g) · Dairy	298 mg	25%	275 mg	108
Buttermilk, low fat1 cup (245 g) · Dairy	294 mg	25%	279 mg	105
Yogurt, vanilla, low fat3/4 cup (170 g) · Dairy	291 mg	24%	201 mg	145
Yogurt, fruit, low fat3/4 cup (170 g) · Dairy	287 mg	24%	161 mg	179
Yogurt, plain, nonfat3/4 cup (170 g) · Dairy	284 mg	24%	334 mg	85
Gruyere1 oz (28 g) · Dairy	283 mg	24%	245 mg	116
Ricotta, whole milk1/2 cup (124 g) · Dairy	278 mg	23%	143 mg	195
Collard greens, cooked1 cup (190 g) · Vegetables	268 mg	22%	427 mg	63
Macaroni and cheese, frozen1 cup (222 g) · Snacks & other	253 mg	21%	77 mg	331
Swiss cheese1 oz (28 g) · Dairy	249 mg	21%	226 mg	110
Soy milk, unsweetened1 cup (243 g) · Legumes & soy	245 mg	20%	266 mg	92
Canned pink salmon, drained3 oz (85 g) · Fish & seafood	241 mg	20%	205 mg	117
Tofu, extra firm3 oz (85 g) · Legumes & soy	240 mg	20%	340 mg	71
Bagel, plain1 bagel (105 g) · Grains & bread	230 mg	19%	83 mg	277
Lasagna with meat sauce, frozen1 cup (250 g) · Snacks & other	220 mg	18%	65 mg	338
Yogurt, plain, whole milk3/4 cup (170 g) · Dairy	216 mg	18%	165 mg	131
Provolone, sliced1 oz (28 g) · Dairy	210 mg	18%	210 mg	100
Sardines, canned in tomato sauce3 oz (85 g) · Fish & seafood	204 mg	17%	130 mg	157
Muenster1 oz (28 g) · Dairy	201 mg	17%	195 mg	103
Monterey Jack cheese1 oz (28 g) · Dairy	200 mg	17%	183 mg	109
Cheddar cheese1 oz (28 g) · Dairy	198 mg	17%	173 mg	114
Canned sockeye salmon, drained3 oz (85 g) · Fish & seafood	197 mg	16%	139 mg	142
Cotija cheese1 oz (28 g) · Dairy	196 mg	16%	199 mg	99

Numbers per the portion shown, from USDA FoodData Central (Foundation Foods and SR Legacy). Meats, grains and beans are cooked unless the name says dry. "Share of a day" compares one portion with 1,200 mg. Diet tags are conservative; always check the label. General education about food, not medical advice.

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