Nutrient list · USDA values per 100 g
Foods High in Calcium
Quick answer
Parmesan Cheese comes first with 1,184 mg per 100 g. 24 foods in the CalorTracker database qualify, ranked highest first.
To qualify, a food needs calcium of at least 260 mg per 100 g, a fifth of the FDA Daily Value for calcium and the FDA's cutoff for a high claim on a label. 24 foods reach it, and Parmesan Cheese comes first at 1,184 mg per 100 g.
Cheese ranks high because it is concentrated milk: making it removes water and leaves the calcium behind. Values are for the food as USDA describes it, so a fortified product reports the calcium added to it.
| Food | Calcium per 100 g | Calories per 100 g |
|---|---|---|
| 1.Parmesan Cheese | 1,184 mg | 392 kcal |
| 2.American Cheese | 1,045 mg | 371 kcal |
| 3.Cinnamon | 1,002 mg | 247 kcal |
| 4.Sesame Seeds | 975 mg | 573 kcal |
| 5.Swiss Cheese | 890 mg | 393 kcal |
| 6.Provolone Cheese | 756 mg | 351 kcal |
| 7.Cheddar Cheese | 710 mg | 403 kcal |
| 8.Gouda Cheese | 700 mg | 356 kcal |
| 9.Colby Cheese | 685 mg | 394 kcal |
| 10.Tofu (Firm) | 683 mg | 144 kcal |
| 11.Chia Seeds | 631 mg | 486 kcal |
| 12.Blue Cheese | 528 mg | 353 kcal |
| 13.Mozzarella Cheese | 505 mg | 299 kcal |
| 14.Grilled Cheese Sandwich | 496 mg | 343 kcal |
| 15.Feta Cheese | 493 mg | 265 kcal |
| 16.Tahini | 426 mg | 595 kcal |
| 17.Sardines (Canned in Oil) | 382 mg | 208 kcal |
| 18.Almond Butter | 347 mg | 614 kcal |
| 19.Pesto | 306 mg | 418 kcal |
| 20.Waffles (Frozen) | 299 mg | 309 kcal |
| 21.Sweetened Condensed Milk | 284 mg | 321 kcal |
| 22.Lasagna with Meat | 272 mg | 206 kcal |
| 23.Almonds | 269 mg | 579 kcal |
| 24.Evaporated Milk | 261 mg | 134 kcal |
How this list is calculated
Foods are ranked by calcium per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
USDA values are for the food as sold or cooked, so a fortified food such as a breakfast cereal shows the vitamins and minerals added to it.
This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with calcium of at least 260 mg per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for calcium, the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving.
24 foods qualify, and the table shows all of them.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
Log these foods without the lookup
Snap a photo, say what you ate or type it, and CalorTracker's AI estimates the calories and macros for you to check. Free to start, no card needed to explore.
Start free on the webThis is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, retrieved . How we calculate.