Foods high in calcium
This list shows the 40 foods with the highest calcium content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by calcium per 100 g
| # | Food | calcium | % NRV | kcal |
|---|---|---|---|---|
| 1 | Poppy seed | 1,413 mg | 177 % | 528 |
| 2 | Parmesan cheese min. 30 % fat in dry matter | 1,176 mg | 147 % | 391 |
| 3 | Emmental | 1,159 mg | 145 % | 374 |
| 4 | Butterkäse (mild cheese) | 1,014 mg | 127 % | 347 |
| 5 | Gouda cheese 48 % fat in dry matter | 863 mg | 108 % | 379 |
| 6 | Sweet whey powder | 800 mg | 100 % | 349 |
| 7 | Sesame seed | 783 mg | 98 % | 565 |
| 8 | Stinging nettle raw | 713 mg | 89 % | 46 |
| 9 | Tilsit cheese | 700 mg | 88 % | 359 |
| 10 | Stinging nettle boiled | 691 mg | 86 % | 43 |
| 11 | Edam | 678 mg | 85 % | 355 |
| 12 | Halloumi cheese | 660 mg | 82 % | 315 |
| 13 | Camembert cheese min. 30 % fat in dry matter | 600 mg | 75 % | 214 |
| 14 | Chia seeds | 583 mg | 73 % | 479 |
| 15 | Brie cheese min. 60 % fat in dry matter | 458 mg | 57 % | 329 |
| 16 | Mozzarella min. 20 % fat in dry matter | 440 mg | 55 % | 158 |
| 17 | Gorgonzola cheese min. 48 % fat in dry matter | 419 mg | 52 % | 329 |
| 18 | Sesame brittle | 399 mg | 50 % | 465 |
| 19 | Treacle/molasses, dark | 378 mg | 47 % | 229 |
| 20 | Sweet almond butter (100 % pure) | 347 mg | 43 % | 559 |
| 21 | Curly kale raw | 286 mg | 36 % | 53 |
| 22 | Almonds | 254 mg | 32 % | 544 |
| 23 | Onion powder | 248 mg | 31 % | 334 |
| 24 | Feta min. 45 % fat in dry matter | 248 mg | 31 % | 284 |
| 25 | Lupin flour | 220 mg | 28 % | 327 |
| 26 | Rocket (arugula) | 216 mg | 27 % | 21 |
| 27 | Ricotta min. 45 % fat in dry matter | 216 mg | 27 % | 159 |
| 28 | Chinese spinach raw | 215 mg | 27 % | 20 |
| 29 | Flaxseeds | 206 mg | 26 % | 470 |
| 30 | Linseed/flax seed, ground | 206 mg | 26 % | 468 |
| 31 | Small scalded sausage filled with cheese | 204 mg | 26 % | 192 |
| 32 | Soya bean immature (edamame) raw | 197 mg | 25 % | 146 |
| 33 | Milk chocolate | 196 mg | 25 % | 555 |
| 34 | Pralines | 196 mg | 25 % | 555 |
| 35 | Rock salt | 196 mg | 25 % | 0 |
| 36 | Turnip tops/greens, raw | 190 mg | 24 % | 18 |
| 37 | Cream chocolate | 188 mg | 23 % | 567 |
| 38 | Cream pralines | 188 mg | 23 % | 567 |
| 39 | Tofu | 185 mg | 23 % | 115 |
| 40 | Basil raw | 177 mg | 22 % | 23 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most calcium?
According to the BLS 4.0, Poppy seed leads with 1,413 mg per 100 grams, followed by Parmesan cheese min. 30 % fat in dry matter (1,176 mg) and Emmental (1,159 mg).
How much calcium per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 800 mg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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