Tabela de Alimentos Ricos em Cálcio
Guia Completo de Alimentos com Alto Teor de Cálcio
| Alimento | Cálcio (mg) | Tamanho da Porção | % Valor Diário* |
|---|---|---|---|
| Breakfast cereal, fortified | 1000mg | 1 serving (45g) | 100% |
| Regular yogurt, non-fat | 488mg | 1 cup (245g) | 49% |
| Almond milk, calcium-fortified | 450mg | 1 cup (243g) | 45% |
| Regular yogurt, low-fat | 415mg | 1 cup (245g) | 42% |
| Oat milk, calcium-fortified | 350mg | 1 cup (243g) | 35% |
| Orange juice, calcium-fortified | 349mg | 1 cup (249g) | 35% |
| Hard cheese (Parmesan) | 331mg | 1 oz (28g) | 33% |
| Canned sardines, with bones | 325mg | 1 can (92g) | 33% |
| Kefir, low-fat | 316mg | 1 cup (243g) | 32% |
| Broccoli raab (Rapini), cooked | 301mg | 1 cup (85g) | 30% |
| Soy milk, calcium-fortified | 300mg | 1 cup (243g) | 30% |
| Plant-based yogurt alternative, fortified | 300mg | 1 cup (245g) | 30% |
| Milk, non-fat (skim) | 299mg | 1 cup (244g) | 30% |
| Lactose-free milk | 299mg | 1 cup (244g) | 30% |
| Milk, 2% reduced-fat | 285mg | 1 cup (244g) | 28% |
| Buttermilk | 284mg | 1 cup (245g) | 28% |
| Rice milk, calcium-fortified | 283mg | 1 cup (243g) | 28% |
| Milk, whole | 276mg | 1 cup (244g) | 28% |
| Ricotta cheese, part-skim | 269mg | 1/2 cup (124g) | 27% |
| Collard greens, cooked | 268mg | 1 cup (190g) | 27% |
| Ricotta cheese, whole | 254mg | 1/2 cup (124g) | 25% |
| Tofu, raw, firm, prepared with calcium sulfate | 253mg | 1/2 cup (126g) | 25% |
| Calcium-set tofu | 250mg | 3 oz (85g) | 25% |
| Spinach, cooked | 245mg | 1 cup (180g) | 25% |
| Canned salmon, with bones | 232mg | 1/2 can (63g) | 23% |
| Canned anchovies | 232mg | 1 can (45g) | 23% |
| Swiss cheese | 224mg | 1 oz (28g) | 22% |
| Provolone cheese | 214mg | 1 oz (28g) | 21% |
| Mozzarella cheese | 207mg | 1 oz (28g) | 21% |
| Blackstrap molasses | 205mg | 1 tbsp (20g) | 21% |
| Cheddar cheese | 202mg | 1 oz (28g) | 20% |
| Greek yogurt, non-fat | 200mg | 1 cup (245g) | 20% |
| Calcium-fortified tofu | 200mg | 3 oz (85g) | 20% |
| Gouda cheese | 198mg | 1 oz (28g) | 20% |
| Turnip greens, cooked | 197mg | 1 cup (164g) | 20% |
| Canned pink salmon | 188mg | 1/2 can (63g) | 19% |
| Greek yogurt, low-fat | 187mg | 1 cup (245g) | 19% |
| Greek yogurt, whole | 187mg | 1 cup (245g) | 19% |
| Kale, cooked | 179mg | 1 cup (130g) | 18% |
| Chia seeds | 179mg | 1 oz (28g) | 18% |
| Mustard greens, cooked | 165mg | 1 cup (140g) | 17% |
| White beans, cooked | 161mg | 1 cup (179g) | 16% |
| Bok choy, cooked | 158mg | 1 cup (170g) | 16% |
| Brie cheese | 150mg | 1 oz (28g) | 15% |
| Feta cheese | 140mg | 1 oz (28g) | 14% |
| Cottage cheese | 138mg | 1 cup (226g) | 14% |
| Tofu, raw, firm, prepared with nigari | 130mg | 1/2 cup (126g) | 13% |
| Tahini (sesame paste) | 128mg | 2 tbsp (30g) | 13% |
| Navy beans, cooked | 126mg | 1 cup (182g) | 13% |
| Corn tortilla, fortified | 120mg | 1 medium (24g) | 12% |
| Figs, dried | 120mg | 1 cup (149g) | 12% |
| Blue cheese | 111mg | 1 oz (28g) | 11% |
| Tempeh | 111mg | 1 cup (166g) | 11% |
| Almond butter | 111mg | 2 tbsp (32g) | 11% |
| Frozen yogurt | 103mg | 1/2 cup (72g) | 10% |
| Rhubarb, cooked | 103mg | 1 cup (122g) | 10% |
| Edamame, cooked | 98mg | 1 cup (155g) | 10% |
| English muffin, fortified | 92mg | 1 muffin (57g) | 9% |
| White bread, fortified | 92mg | 2 slices (64g) | 9% |
| Flour tortilla, fortified | 89mg | 1 medium (35g) | 9% |
| Lobster | 88mg | 3 oz (85g) | 9% |
| Soybeans, cooked | 88mg | 1 cup (179g) | 9% |
| Sesame seeds | 88mg | 1 oz (28g) | 9% |
| Goat cheese | 85mg | 1 oz (28g) | 9% |
| Ice cream | 84mg | 1/2 cup (66g) | 8% |
| Butternut squash, cooked | 84mg | 1 cup (205g) | 8% |
| Chickpeas, cooked | 80mg | 1 cup (164g) | 8% |
| Kidney beans, cooked | 79mg | 1 cup (177g) | 8% |
| Okra, cooked | 77mg | 1 cup (152g) | 8% |
| Almonds | 76mg | 1 oz (28g) | 8% |
| Chinese cabbage (Pak Choi), raw | 74mg | 1 cup (88g) | 7% |
| Oranges | 72mg | 1 medium (131g) | 7% |
| Flaxseeds | 71mg | 1 oz (28g) | 7% |
| Shrimp | 68mg | 3 oz (85g) | 7% |
| Crab | 68mg | 3 oz (85g) | 7% |
| Oysters | 66mg | 3 oz (85g) | 7% |
| Broccoli, cooked | 62mg | 1 cup (156g) | 6% |
| Kiwi | 61mg | 2 medium (178g) | 6% |
| Clams | 56mg | 3 oz (85g) | 6% |
| Acorn squash, cooked | 47mg | 1 cup (205g) | 5% |
| Black beans, cooked | 46mg | 1 cup (172g) | 5% |
| Brazil nuts | 45mg | 1 oz (28g) | 5% |
| Carrots, cooked | 43mg | 1 cup (156g) | 4% |
| Watercress, raw | 41mg | 1 cup (34g) | 4% |
| Split peas, cooked | 40mg | 1 cup (196g) | 4% |
| Sweet potato, cooked | 38mg | 1 cup (128g) | 4% |
| Lentils, cooked | 37mg | 1 cup (198g) | 4% |
| Whole wheat bread, fortified | 37mg | 2 slices (64g) | 4% |
| Arugula, raw | 32mg | 1 cup (20g) | 3% |
| Hazelnuts | 32mg | 1 oz (28g) | 3% |
| Pistachios | 31mg | 1 oz (28g) | 3% |
| Quinoa, cooked | 31mg | 1 cup (185g) | 3% |
| Spinach, raw | 30mg | 1 cup (30g) | 3% |
| Amaranth, cooked | 30mg | 1 cup (246g) | 3% |
| Walnuts | 28mg | 1 oz (28g) | 3% |
| Cream cheese | 27mg | 1 oz (28g) | 3% |
| Pecans | 21mg | 1 oz (28g) | 2% |
| Romaine lettuce, raw | 20mg | 1 cup (47g) | 2% |
| Sunflower seeds | 20mg | 1 oz (28g) | 2% |
| Peanuts | 18mg | 1 oz (28g) | 2% |
| Pumpkin seeds | 16mg | 1 oz (28g) | 2% |
| Cashews | 12mg | 1 oz (28g) | 1% |
Recomendações Diárias de Cálcio por Idade
Crianças 1-3 anos: 700 mg/dia
Adolescentes 9-18 anos: 1,300 mg/dia
Adultos 19-50 anos: 1,000 mg/dia
Adultos 51-70 anos: Homens 1,000 mg, Mulheres 1,200 mg
Adultos 71+ anos: 1,200 mg/dia
*Valor Diário (VD): Baseado em um requisito de cálcio diário de 1,000 mg para nutrição adulta geral
Calcium intake is usually discussed in terms of dairy, but the chart below shows why that framing is incomplete: calcium-set tofu, canned fish eaten with the bones, and fortified drinks all deliver more per serving than a glass of milk. What matters as much as the amount is absorption, and the two do not track together, which is why oxalate-rich greens like spinach are absent from this list despite their calcium content.
How much calcium you need
The Recommended Dietary Allowances below are from the Institute of Medicine review adopted by the NIH Office of Dietary Supplements. Requirements peak during adolescent bone growth and rise again in later life as bone loss accelerates.
- The upper limit matters: routinely exceeding it, usually through supplements rather than food, is associated with kidney stones and offers no additional bone benefit.
- The body absorbs calcium best in doses of about 500 mg or less, which is why split doses are advised when supplements are needed.
| Age group | RDA (mg/day) | Upper limit (mg/day) |
|---|---|---|
| 1 to 3 years | 700 | 2,500 |
| 4 to 8 years | 1,000 | 2,500 |
| 9 to 18 years | 1,300 | 3,000 |
| 19 to 50 years | 1,000 | 2,500 |
| Men 51 to 70 years | 1,000 | 2,000 |
| Women 51 to 70 years | 1,200 | 2,000 |
| 71 years and over | 1,200 | 2,000 |
Calcium per realistic serving
Values are calculated from USDA FoodData Central per-100-gram figures, scaled to the household portions shown. Each row keeps its FDC ID so the underlying record can be checked.
- Tofu is only a calcium source when it is set with a calcium salt. Tofu set with magnesium chloride (nigari) contains a fraction as much, and the label is the only way to tell.
- Canned fish counts only when the softened bones are eaten. Boneless fillets contribute very little calcium.
| Food | Serving | Calcium | USDA FDC ID |
|---|---|---|---|
| Tofu, firm, calcium-set | 1/2 cup (126 g) | 861 mg | 172475 |
| Sardines, canned in oil, with bones | 3.75 oz can (92 g) | 351 mg | 175139 |
| Yogurt, plain, whole milk | 1 cup (245 g) | 296 mg | 171284 |
| Milk, whole, vitamin D added | 1 cup (244 g) | 276 mg | 171265 |
| Collard greens, cooked | 1 cup (190 g) | 268 mg | 170407 |
| Cheddar cheese | 1 oz (28 g) | 198 mg | 328637 |
| Kale, cooked | 1 cup (130 g) | 195 mg | 169238 |
| White beans, canned | 1 cup (262 g) | 191 mg | 175204 |
| Sesame seeds, whole | 1 tbsp (9 g) | 88 mg | 170150 |
| Almonds | 1 oz (28 g) | 75 mg | 170567 |
Why absorption matters more than content
Roughly 30 percent of the calcium in milk is absorbed. Low-oxalate greens such as kale, bok choy and broccoli are absorbed at closer to 50 to 60 percent, so a smaller amount goes further. Spinach sits at the opposite extreme: it is rich in calcium but its oxalate binds almost all of it, giving an absorption fraction of around 5 percent, which is why it does not appear in the table above.
Vitamin D is the other half of the equation, because calcium absorption depends on it. Someone with a low vitamin D status absorbs less of whatever calcium they eat, which is why the two nutrients are assessed together and why fortified milk carries both.
- High-oxalate foods (spinach, rhubarb, beet greens) and high-phytate foods (unleavened whole grains, raw beans) reduce calcium absorption from the same meal.
- Very high sodium intake increases urinary calcium loss, which is a smaller but real influence on calcium balance.
Limitações
- Values are for the specific USDA records cited. Brands vary considerably, particularly for tofu, plant milks and fortified products, where the label is the only reliable source.
- The table shows calcium content, not absorbed calcium. Two foods with the same milligram figure can differ several-fold in how much reaches the bloodstream.
- Plant milks vary from near zero to more than dairy depending on fortification, and the calcium settles, so an unshaken carton delivers less than the label states.
- Requirements shown are for healthy people. Chronic kidney disease, parathyroid disorders and some medications change calcium needs and handling substantially.
- Calcium supplements interact with several drug classes, including levothyroxine, bisphosphonates and some antibiotics, through reduced absorption.
- This is a reference chart, not an assessment of your intake or bone health.
Perguntas frequentes
How much calcium do I need per day?
1,000 mg a day for most adults aged 19 to 50, rising to 1,200 mg for women over 50 and everyone over 70, and 1,300 mg during adolescence. The tolerable upper limit is 2,000 to 2,500 mg depending on age.
Which food has the most calcium per serving?
Among common foods, calcium-set firm tofu leads at roughly 861 mg per half cup, ahead of canned sardines with bones at about 351 mg and a cup of yogurt at about 296 mg.
Is spinach a good source of calcium?
No, despite its calcium content. Spinach is high in oxalate, which binds calcium so tightly that only about 5 percent is absorbed. Low-oxalate greens such as kale, collards and bok choy are far better sources.
Can I get enough calcium without dairy?
Yes. Calcium-set tofu, canned fish with bones, low-oxalate greens, white beans, sesame seeds and fortified plant milks or juices can meet requirements comfortably without any dairy.
Should I take a calcium supplement?
Food sources are preferred, and supplements are generally reserved for people who cannot meet requirements through diet. Absorption is best at doses of 500 mg or less, and routinely exceeding the upper limit is associated with kidney stones without added bone benefit.