calcium rich foods
Calcium-Rich Foods: Dairy and Dairy-Free Options
Food sources of calcium, including milk, yoghurt, cheese, tofu and fortified plant alternatives.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Milk, yoghurt, cheese, calcium-set tofu, leafy vegetables and calcium-fortified plant alternatives can all provide calcium. NHS guidance says most adults need 700mg a day and should usually be able to get it from a varied diet.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Calcium
- 120mg
- Protein
- 3.4g
- Vitamin B12
- 0.5µg
Calcium sources come in several forms
Milk, cheese and yoghurt are familiar calcium foods. If you do not eat dairy, look for unsweetened plant milks and yoghurts that are fortified with calcium, and check the label because products differ.
Calcium-set tofu, some tinned fish with soft edible bones and leafy green vegetables can contribute too. A mix of sources is easier than trying to get everything from one bowl or glass.
Use everyday habits
Milk on cereal, yoghurt with fruit, a fortified plant milk in porridge, or tofu in a stir-fry are straightforward ways to build calcium into the day. Choose lower-sugar and lower-salt products when comparing similar foods.
Cheese contains calcium and protein, but can also be high in saturated fat and salt. A smaller amount used for flavour can still be satisfying.
Vitamin D matters too
Vitamin D helps the body absorb calcium. NHS guidance says adults should consider a 10 microgram daily vitamin D supplement in autumn and winter.
People with osteoporosis, digestive conditions or a diagnosed deficiency may need tailored advice. Do not assume a general guide is a replacement for your treatment plan.
Questions people ask
What is the best dairy-free calcium source?
Calcium-fortified plant milks and yoghurts are often practical because their calcium can be similar to dairy milk. Check the label on the specific product.
Does spinach provide calcium?
Spinach contains calcium, but dairy, fortified alternatives and calcium-set tofu are often easier sources to use regularly.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- NHS: Vitamins and minerals
Nutrient roles, food sources and recommended amounts
- NHS: Dairy and alternatives in your diet
Milk, yoghurt and plant-based alternatives
- USDA FoodData Central
Food composition data and food search