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Food rankings

Calcium-rich foods

The 40 foods with the most calcium per 100 g in our database and the 25 that provide the most in a typical serving, with the share of the EFSA daily reference each serving covers.

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Last updated
Sources
4 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks foods by milligrams of calcium per 100 g, as each one is described on its page (raw, cooked, or drained); for drinks, per 100 ml. When two tie, the amount per serving decides. The second table ranks foods by the calcium in a typical serving, which is closer to what ends up on the plate.

A script copies the calcium values from the USDA FoodData Central entry each food page cites. Only foods with a value above zero are included, because a zero in that database can be a missing value, and condiments such as garlic or honey, used in very small amounts, are left out.

EFSA sets a population reference intake of 950 mg of calcium a day for adults aged 25 and over and 1,000 mg from 18 to 24. The percentage column uses 950 mg.

Some foods in this list are fortified products (unsweetened soy milk, oat milk, and almond milk): some of the vitamins and minerals are added and vary from brand to brand, so check the label of yours.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most calcium per 100 g

40 foods ranked by calcium per 100 g, highest first, with the share of the EFSA reference in one serving. For drinks, values are per 100 ml.

  1. ParmesanCalcium 354 mg per serving · EFSA reference 37 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density1,180mg/100 g
  2. Sesame seedsCalcium 88 mg per serving · EFSA reference 9 % of 950 mg per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density975mg/100 g
  3. Part-skim mozzarellaCalcium 235 mg per serving · EFSA reference 25 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings782mg/100 g
  4. CheddarCalcium 213 mg per serving · EFSA reference 22 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density710mg/100 g
  5. Queso asaderoCalcium 198 mg per serving · EFSA reference 21 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density661mg/100 g
  6. Chia seedsCalcium 95 mg per serving · EFSA reference 10 % of 950 mg per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density631mg/100 g
  7. Queso frescoCalcium 340 mg per serving · EFSA reference 36 % of 950 mg per serving · Typical serving 60 g (2 oz) · Satiety 2/5High in proteinEasy to digestNutritious in small servings566mg/100 g
  8. Sardines in oilCalcium 229 mg per serving · EFSA reference 24 % of 950 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings382mg/100 g
  9. Pupusa with cheeseCalcium 374 mg per serving · EFSA reference 39 % of 950 mg per serving · Typical serving 115 g (4 oz) · Satiety 2/5May worsen nausea325mg/100 g
  10. Part-skim ricottaCalcium 272 mg per serving · EFSA reference 29 % of 950 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings272mg/100 g
  11. AlmondsCalcium 67 mg per serving · EFSA reference 7 % of 950 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density269mg/100 g
  12. FlaxseedsCalcium 26 mg per serving · EFSA reference 3 % of 950 mg per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density255mg/100 g
  13. KaleCalcium 127 mg per serving · EFSA reference 13 % of 950 mg per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating254mg/100 g
  14. Dulce de lecheCalcium 50 mg per serving · EFSA reference 5 % of 950 mg per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High energy density251mg/100 g
  15. Canned jack mackerelCalcium 193 mg per serving · EFSA reference 20 % of 950 mg per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings241mg/100 g
  16. Sardines in tomato sauceCalcium 144 mg per serving · EFSA reference 15 % of 950 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings240mg/100 g
  17. Firm tofuCalcium 201 mg per serving · EFSA reference 21 % of 950 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density201mg/100 g
  18. Nonfat yogurtCalcium 249 mg per serving · EFSA reference 26 % of 950 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating199mg/100 g
  19. ChilaquilesCalcium 333 mg per serving · EFSA reference 35 % of 950 mg per serving · Typical serving 170 g (6 oz) · Satiety 2/5196mg/100 g
  20. Milk chocolateCalcium 47 mg per serving · EFSA reference 5 % of 950 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density189mg/100 g
  21. Corn tortillaCalcium 53 mg per serving · EFSA reference 6 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber175mg/100 g
  22. Almond milkCalcium 433 mg per serving · EFSA reference 46 % of 950 mg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating173mg/100 g
  23. Cooked nopalesCalcium 246 mg per serving · EFSA reference 26 % of 950 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating164mg/100 g
  24. Whole-wheat breadCalcium 64 mg per serving · EFSA reference 7 % of 950 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber161mg/100 g
  25. ArugulaCalcium 48 mg per serving · EFSA reference 5 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating160mg/100 g
  26. AmaranthCalcium 48 mg per serving · EFSA reference 5 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density159mg/100 g
  27. Oat milkCalcium 388 mg per serving · EFSA reference 41 % of 950 mg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating155mg/100 g
  28. Fresh anchoviesCalcium 147 mg per serving · EFSA reference 15 % of 950 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein147mg/100 g
  29. Flour tortillaCalcium 66 mg per serving · EFSA reference 7 % of 950 mg per serving · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density146mg/100 g
  30. White breadCalcium 58 mg per serving · EFSA reference 6 % of 950 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5144mg/100 g
  31. Soft goat cheeseCalcium 42 mg per serving · EFSA reference 4 % of 950 mg per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings140mg/100 g
  32. SkyrCalcium 200 mg per serving · EFSA reference 21 % of 950 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density133mg/100 g
  33. Low-fat kefirCalcium 260 mg per serving · EFSA reference 27 % of 950 mg per serving · Typical serving 200 g (7 oz) · Satiety 4/5Easy to digestLow energy densityHydrating130mg/100 g
  34. Nonfat milkCalcium 323 mg per serving · EFSA reference 34 % of 950 mg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating129mg/100 g
  35. Vanilla ice creamCalcium 128 mg per serving · EFSA reference 13 % of 950 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 1/5May worsen nausea128mg/100 g
  36. Unsweetened soy milkCalcium 310 mg per serving · EFSA reference 33 % of 950 mg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating124mg/100 g
  37. Plain yogurtCalcium 151 mg per serving · EFSA reference 16 % of 950 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating121mg/100 g
  38. Reduced-fat milk (2%)Calcium 300 mg per serving · EFSA reference 32 % of 950 mg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 3/5Low energy densityHydrating120mg/100 g
  39. Chicken enchiladaCalcium 174 mg per serving · EFSA reference 18 % of 950 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 2/5May cause bloating116mg/100 g
  40. HazelnutsCalcium 29 mg per serving · EFSA reference 3 % of 950 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density114mg/100 g

Most calcium per typical serving

25 foods ranked by the calcium in a typical serving. For drinks, values are per 100 ml.

  1. Almond milkEFSA reference 46 % of 950 mg per serving · Calories 38 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating433mg per serving
  2. Oat milkEFSA reference 41 % of 950 mg per serving · Calories 113 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating388mg per serving
  3. Pupusa with cheeseEFSA reference 39 % of 950 mg per serving · Calories 294 kcal per serving · Typical serving 115 g (4 oz) · Satiety 2/5May worsen nausea374mg per serving
  4. ParmesanEFSA reference 37 % of 950 mg per serving · Calories 118 kcal per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density354mg per serving
  5. Queso frescoEFSA reference 36 % of 950 mg per serving · Calories 179 kcal per serving · Typical serving 60 g (2 oz) · Satiety 2/5High in proteinEasy to digestNutritious in small servings340mg per serving
  6. ChilaquilesEFSA reference 35 % of 950 mg per serving · Calories 332 kcal per serving · Typical serving 170 g (6 oz) · Satiety 2/5333mg per serving
  7. Nonfat milkEFSA reference 34 % of 950 mg per serving · Calories 93 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating323mg per serving
  8. Unsweetened soy milkEFSA reference 33 % of 950 mg per serving · Calories 83 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating310mg per serving
  9. Reduced-fat milk (2%)EFSA reference 32 % of 950 mg per serving · Calories 125 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 3/5Low energy densityHydrating300mg per serving
  10. Whole milkEFSA reference 30 % of 950 mg per serving · Calories 153 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 3/5Low energy densityHydrating283mg per serving
  11. Part-skim ricottaEFSA reference 29 % of 950 mg per serving · Calories 138 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings272mg per serving
  12. Low-fat kefirEFSA reference 27 % of 950 mg per serving · Calories 86 kcal per serving · Typical serving 200 g (7 oz) · Satiety 4/5Easy to digestLow energy densityHydrating260mg per serving
  13. Nonfat yogurtEFSA reference 26 % of 950 mg per serving · Calories 70 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating249mg per serving
  14. Cooked nopalesEFSA reference 26 % of 950 mg per serving · Calories 23 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating246mg per serving
  15. Part-skim mozzarellaEFSA reference 25 % of 950 mg per serving · Calories 76 kcal per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings235mg per serving
  16. Sardines in oilEFSA reference 24 % of 950 mg per serving · Calories 125 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings229mg per serving
  17. CheddarEFSA reference 22 % of 950 mg per serving · Calories 121 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density213mg per serving
  18. Firm tofuEFSA reference 21 % of 950 mg per serving · Calories 78 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density201mg per serving
  19. SkyrEFSA reference 21 % of 950 mg per serving · Calories 90 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density200mg per serving
  20. Queso asaderoEFSA reference 21 % of 950 mg per serving · Calories 107 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density198mg per serving
  21. Canned jack mackerelEFSA reference 20 % of 950 mg per serving · Calories 125 kcal per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings193mg per serving
  22. Chicken enchiladaEFSA reference 18 % of 950 mg per serving · Calories 267 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 2/5May cause bloating174mg per serving
  23. Plain yogurtEFSA reference 16 % of 950 mg per serving · Calories 76 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating151mg per serving
  24. AtoleEFSA reference 16 % of 950 mg per serving · Calories 215 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 1/5Easy to digestLow energy density148mg per serving
  25. Fresh anchoviesEFSA reference 15 % of 950 mg per serving · Calories 131 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein147mg per serving

How to use this list

On a GLP-1 medication, people eat a lot less: the 2025 consensus of four US scientific societies reports energy intake reductions of 16% to 39% versus placebo. Eating that little raises the risk of falling short on vitamins and minerals, and calcium is among the nutrients the consensus says to watch.

Check the per-serving table: 100 g of aged cheese or sesame seeds is much more than people usually eat, while a glass of milk or fortified plant milk covers a good part of the reference. The soy, oat, and almond milks in this list are calcium-fortified versions; not every brand is, so check the label.

According to EFSA, other rich sources of calcium are dark green leafy vegetables, beans, nuts, and fish eaten with their bones, such as canned sardines. If food alone is not getting you there, talk to your doctor before taking a supplement.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Plant Protein on GLP-1 Medications: How to Reach Your Target Without Meat.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (iron, potassium, magnesium, calcium, and vitamin B12).accessed .
  3. European Food Safety Authority (EFSA).Dietary Reference Values for nutrients: summary report. EFSA Supporting Publications 2017:e15121.accessed .
  4. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .