Food rankings
Highest-calcium foods, ranked
Calcium builds and maintains bone, and supports nerve and muscle function, against an FDA Daily Value of 1,300 mg. The list below ranks the richest calcium sources per 100 grams in our USDA-sourced database. Dairy leads as expected, but several non-dairy foods — certain greens, fish eaten with bones, and fortified items — also rank well.
Ranked by milligrams of calcium per 100 g; Daily Value is 1,300 mg.
Top foods chart
Top 8 · Calcium / 100 g
| # | Food | Calcium / 100 g |
|---|---|---|
| 1 | Swiss cheese 393 kcal · 27 g protein · Eggs & Dairy | 890 mg |
| 2 | Parmesan cheese 420 kcal · 28 g protein · Eggs & Dairy | 853 mg |
| 3 | Cheddar cheese 403 kcal · 23 g protein · Eggs & Dairy | 710 mg |
| 4 | Chia seeds 486 kcal · 17 g protein · Nuts & Seeds | 631 mg |
| 5 | Whole milk 299 kcal · 22 g protein · Eggs & Dairy | 505 mg |
| 6 | Mozzarella cheese 299 kcal · 22 g protein · Eggs & Dairy | 505 mg |
| 7 | Feta cheese 265 kcal · 14 g protein · Eggs & Dairy | 493 mg |
| 8 | Sardines 208 kcal · 25 g protein · Seafood | 382 mg |
| 9 | Grapes 93 kcal · 6 g protein · Fruits | 363 mg |
| 10 | Tofu 83 kcal · 10 g protein · Other | 282 mg |
| 11 | Almond butter 645 kcal · 21 g protein · Nuts & Seeds | 264 mg |
| 12 | Almonds 626 kcal · 21 g protein · Nuts & Seeds | 254 mg |
| 13 | Flaxseeds 545 kcal · 18 g protein · Nuts & Seeds | 230 mg |
| 14 | Bagel 264 kcal · 11 g protein · Grains & Starches | 219 mg |
| 15 | Milk chocolate 535 kcal · 8 g protein · Other | 189 mg |
| 16 | Orange 97 kcal · 2 g protein · Fruits | 161 mg |
| 17 | Orange juice 97 kcal · 2 g protein · Beverages | 161 mg |
| 18 | Almond milk (unsweetened) 19 kcal · 1 g protein · Beverages | 158 mg |
| 19 | Kale 44 kcal · 3 g protein · Vegetables | 150 mg |
| 20 | Collard greens 33 kcal · 3 g protein · Vegetables | 141 mg |
| 21 | Flour tortilla 0 kcal · 0 g protein · Grains & Starches | 138 mg |
| 22 | Spinach 23 kcal · 3 g protein · Vegetables | 136 mg |
| 23 | Hazelnuts 641 kcal · 13 g protein · Nuts & Seeds | 135 mg |
| 24 | Skim milk 37 kcal · 4 g protein · Eggs & Dairy | 129 mg |
| 25 | Yogurt (plain) 78 kcal · 4 g protein · Eggs & Dairy | 127 mg |
Swiss cheese tops the list at 890 mg, followed by Parmesan cheese (853 mg) and Cheddar cheese (710 mg). Below are the top 25.
Questions
- Which food is highest on this list?
- Swiss cheese ranks first at 890 mg. Parmesan cheese (853 mg) and Cheddar cheese (710 mg) follow.
- Is calcium from food as good as a supplement?
- Food sources come packaged with other nutrients and are generally well absorbed. This ranking covers food only; talk to a clinician before adding supplements.
- What are the best non-dairy calcium foods?
- Beyond dairy, fish eaten with soft bones, some leafy greens, and fortified foods rank highly — scan the list for non-dairy entries near the top.
More rankings
Highest-protein foods, ranked
Ranked by grams of protein per 100 g (USDA FoodData Central).
Most protein per calorie, ranked
Ranked by grams of protein per 100 kcal (protein ÷ calories × 100).
Highest-fiber foods, ranked
Ranked by grams of dietary fiber per 100 g; Daily Value is 28 g.
Highest-iron foods, ranked
Ranked by milligrams of iron per 100 g; Daily Value is 18 mg.
Highest-potassium foods, ranked
Ranked by milligrams of potassium per 100 g; Daily Value is 4,700 mg.
Lowest-calorie foods, ranked
Ranked by lowest calories (kcal) per 100 g.
Lowest-carb foods, ranked
Ranked by lowest total carbohydrate (g) per 100 g.
Highest vitamin C foods, ranked
Ranked by milligrams of vitamin C per 100 g (USDA FoodData Central). FDA Daily Value: 90 mg.
Highest-magnesium foods, ranked
Ranked by milligrams of magnesium per 100 g (USDA FoodData Central). FDA Daily Value: 420 mg.
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central (public domain). Each food links to its individual record.
- Method: Ranked by milligrams of calcium per 100 g; Daily Value is 1,300 mg. Ties are listed in dataset order; the table shows the top 25.
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Scope: ranked across the 177 common foods in the NutriFactsHub database; it is a representative shortlist, not every food in existence.
- Last reviewed: June 2026.
Cite this page
NutriFactsHub. “Highest-calcium foods, ranked.” https://www.nutrifactshub.com/best/high-calcium-foods