Foods high in calcium per 100 g and per portion

121 foods on 17 Fit meet the EU criterion “source of calcium”. The most per 100 g: parmesan, pecorino and gruyère.

Hard cheeses lead every calcium table: parmesan, pecorino and gruyère hold around a gram per 100 g. Other cheeses follow, joined by canned sardines eaten with their bones, tofu and chia seeds, then sesame and almonds. Yoghurt and milk have far less per 100 g but come in bigger portions, so a pot of yoghurt can bring more than a slice of cheese, as the portion column shows. Percentages are of the EU reference intake of 800 mg a day for an adult.

Updated: 21 October 2026

The top 10 per 100 g

1 Parmesan 1,184 mg 148% · high
2 Pecorino 1,064 mg 133% · high
3 Gruyère 1,011 mg 126% · high
4 Swiss cheese · Emmental 898 mg 112% · high
5 Goat cheese · Hard 895 mg 112% · high
6 Cotija cheese 800 mg 100% · high
7 Sardines · In olive oil 798 mg 100% · high
8 Halloumi 794 mg 99% · high
9 Mozzarella · Part-skim 782 mg 98% · high
10 Provolone 756 mg 94% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	ParmesanTypical serving · 20 g	1,184 mg	148%	237 mg	392
2	PecorinoTypical serving · 15 g	1,064 mg	133%	160 mg	387
3	Gruyère1 slice ≈ 20 g	1,011 mg	126%	202 mg	413
4	Swiss cheese · Emmental1 slice ≈ 20 g	898 mg	112%	180 mg	373
5	Goat cheese · HardTypical serving · 30 g	895 mg	112%	269 mg	452
6	Cotija cheeseTypical serving · 20 g	800 mg	100%	160 mg	366
7	Sardines · In olive oilTypical serving · 100 g	798 mg	100%	798 mg	202
8	Halloumi1 slice ≈ 25 g	794 mg	99%	199 mg	313
9	Mozzarella · Part-skimTypical serving · 30 g	782 mg	98%	235 mg	254
10	Provolone1 slice ≈ 20 g	756 mg	94%	151 mg	351
11	Monterey Jack1 slice ≈ 20 g	746 mg	93%	149 mg	373
12	Edam1 slice ≈ 20 g	731 mg	91%	146 mg	357
13	Red Leicester1 slice ≈ 20 g	723 mg	90%	145 mg	403
14	Muenster cheese1 slice ≈ 20 g	717 mg	90%	143 mg	368
15	Cheddar1 slice ≈ 20 g	711 mg	89%	142 mg	410
16	Gouda1 slice ≈ 20 g	700 mg	88%	140 mg	356
17	Colby cheese1 slice ≈ 20 g	685 mg	86%	137 mg	394
18	TofuTypical serving · 100 g	683 mg	85%	683 mg	144
19	Havarti1 slice ≈ 20 g	678 mg	85%	136 mg	342
20	Chia seeds1 tbsp ≈ 12 g	631 mg	79%	75.7 mg	486
21	Processed cheese1 slice ≈ 20 g	610 mg	76%	122 mg	297
22	Queso frescoTypical serving · 30 g	602 mg	75%	181 mg	298
23	Wensleydale1 slice ≈ 20 g	560 mg	70%	112 mg	381
24	Anchovies · SaltedTypical serving · 20 g	542 mg	68%	108 mg	128
25	PaneerTypical serving · 50 g	537 mg	67%	269 mg	328
26	Blue cheeseTypical serving · 30 g	528 mg	66%	158 mg	353
27	FetaTypical serving · 40 g	493 mg	62%	197 mg	265
28	Tahini1 tbsp ≈ 15 g	426 mg	53%	63.9 mg	595
29	Burrata1 piece ≈ 125 g	402 mg	50%	502 mg	273
30	GorgonzolaTypical serving · 30 g	390 mg	49%	117 mg	312
31	CamembertTypical serving · 30 g	388 mg	48%	116 mg	300
32	Almond butter1 tbsp ≈ 16 g	347 mg	43%	55.5 mg	614
33	Poppy seed roll1 slice ≈ 70 g	345 mg	43%	241 mg	390
34	TVP (textured vegetable protein) · DryTypical serving · 30 g	338 mg	42%	101 mg	366
35	Stilton1 slice ≈ 20 g	326 mg	41%	65.2 mg	410
36	Pesto1 tbsp ≈ 16 g	306 mg	38%	49 mg	418
37	Condensed milk1 tbsp ≈ 20 g	284 mg	36%	56.8 mg	321
38	Pink salmon · CannedTypical serving · 100 g	283 mg	35%	283 mg	138
39	Ricotta · Part-skimTypical serving · 50 g	272 mg	34%	136 mg	138
40	AlmondsTypical serving · 30 g	269 mg	34%	80.7 mg	579
41	QuicheTypical serving · 150 g	267 mg	33%	401 mg	365
42	Candy bars1 piece ≈ 25 g	263 mg	33%	65.8 mg	523
43	Honey roasted almondsTypical serving · 30 g	263 mg	33%	78.9 mg	594
44	Evaporated milk1 tbsp ≈ 15 g	261 mg	33%	39.1 mg	134
45	Buffalo mozzarellaTypical serving · 60 g	260 mg	32%	156 mg	260
46	Flaxseed1 tbsp ≈ 10 g	255 mg	32%	25.5 mg	534
47	KaleTypical serving · 60 g	254 mg	32%	152 mg	35
48	Gulab jamun1 piece ≈ 30 g	249 mg	31%	74.7 mg	306
49	Brigadeiros1 piece ≈ 15 g	246 mg	31%	36.9 mg	364
50	Shrimp (prawns) · CookedTypical serving · 100 g	240 mg	30%	240 mg	94
51	White beans · DryTypical serving · 60 g	240 mg	30%	144 mg	333
52	Collard greensTypical serving · 80 g	232 mg	29%	186 mg	32
53	Candy-coated chocolatesTypical serving · 30 g	231 mg	29%	69.3 mg	505
54	Pão de queijo1 piece ≈ 20 g	220 mg	28%	44.1 mg	331
55	Scones1 piece ≈ 70 g	211 mg	26%	148 mg	382
56	Dulce de leche1 tbsp ≈ 20 g	211 mg	26%	42.2 mg	307
57	DillTypical serving · 10 g	208 mg	26%	20.8 mg	43
58	Molasses1 tbsp ≈ 20 g	205 mg	26%	41 mg	290
59	Cornbread1 piece ≈ 60 g	203 mg	25%	122 mg	287
60	White chocolateTypical serving · 25 g	199 mg	25%	49.8 mg	539

High per 100 g but eaten only a few grams at a time, so not ranked: chewing gum, dried oregano, poppy seeds, cinnamon, sesame seeds.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, protein bars.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Kale 254 mg 32%
2. Collard greens 232 mg 29%
3. Dill 208 mg 26%
Fruit and berries
1. Dried figs 162 mg 20%
Grains, legumes and flour
1. White beans · Dry 240 mg 30%
2. Amaranth · Raw 159 mg 20%
3. Vital wheat gluten 142 mg 18%
Bread and pastries
1. Quiche 267 mg 33%
2. Pão de queijo 220 mg 28%
3. Scones 211 mg 26%
Fish and seafood
1. Sardines · In olive oil 798 mg 100%
2. Anchovies · Salted 542 mg 68%
3. Pink salmon · Canned 283 mg 35%
Dairy and eggs
1. Parmesan 1,184 mg 148%
2. Pecorino 1,064 mg 133%
3. Gruyère 1,011 mg 126%
Nuts and seeds
1. Chia seeds 631 mg 79%
2. Tahini 426 mg 53%
3. Almond butter 347 mg 43%
Oils, sauces and condiments
1. Pesto 306 mg 38%
Sweets and desserts
1. Poppy seed roll 345 mg 43%
2. Condensed milk 284 mg 36%
3. Candy bars 263 mg 33%
Drinks
1. Goat milk 134 mg 17%
2. Eggnog 130 mg 16%
3. Matcha latte 119 mg 15%
Dishes
1. Cheese fondue 517 mg 65%
2. Grilled cheese 425 mg 53%
3. Mozzarella sticks 334 mg 42%
Snacks, spices and more
1. Tofu 683 mg 85%
2. TVP (textured vegetable protein) · Dry 338 mg 42%
3. Vegan sausages 140 mg 18%

How the list is made

Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 800 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).

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Foods high in calcium per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🐟 Fish and seafood

🧀 Dairy and eggs

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Fish and seafood

Dairy and eggs

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more