Foods highest in calcium
Calcium is the most abundant mineral in the body: almost all of it is in bones and teeth. It is also involved in muscle contraction and blood clotting.
The food highest in calcium on Micela is Cheese: 566 mg per 100 g.
FDA Daily Value: 1,300 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in calcium per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🧀 Cheese | 566 mg | 44 % | 691 mg (1 cup, crumbled) |
| 2 | 🫕 Fondue | 485 mg | 37 % | 985 mg (1 serving with bread) |
| 3 | 🧀 Quesadilla | 430 mg | 33 % | 834 mg (1 large quesadilla) |
| 4 | 🫓 Pupusa | 325 mg | 25 % | 380 mg (1 pupusa) |
| 5 | 🫔 Enchiladas | 314 mg | 24 % | 807 mg (2 enchiladas) |
| 6 | 🧇 Waffle | 255 mg | 20 % | 191 mg (1 waffle (7 in)) |
| 7 | 🍮 Dulce de leche | 251 mg | 19 % | 47.7 mg (1 tbsp) |
| 8 | 🥯 Bagel | 219 mg | 17 % | 217 mg (1 bagel) |
| 9 | 🥞 Pancakes | 219 mg | 17 % | 169 mg (1 pancake (6 in)) |
| 10 | 🍩 Buñuelos | 215 mg | 17 % | 151 mg (1 buñuelo) |
| 11 | 🧄 Garlic | 181 mg | 14 % | 5.4 mg (1 clove) |
| 12 | 🍕 Pizza | 179 mg | 14 % | 190 mg (1 slice (1/8 large pizza)) |
| 13 | 🌿 Basil | 177 mg | 14 % | 4.4 mg (5 leaves) |
| 14 | 🥪 Sandwich | 152 mg | 12 % | 237 mg (1 sandwich) |
| 15 | 🍞 Bread | 144 mg | 11 % | 41.8 mg (1 slice) |
| 16 | 🥛 Eggnog | 130 mg | 10 % | 330 mg (1 cup) |
| 17 | 🍨 Ice cream | 128 mg | 10 % | 84.5 mg (½ cup) |
| 18 | 🥖 Molletes | 126 mg | 10 % | 275 mg (2 molletes (1 roll)) |
| 19 | 🍦 Yogurt | 121 mg | 9 % | 206 mg (1 container (6 oz)) |
| 20 | 🥛 Milk | 113 mg | 9 % | 276 mg (1 cup) |
Per serving: the 10 that give the most calcium in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🫕 Fondue | 1 serving with bread (203 g) | 985 mg |
| 2 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 834 mg |
| 3 | 🫔 Enchiladas | 2 enchiladas (257 g) | 807 mg |
| 4 | 🧀 Cheese | 1 cup, crumbled (122 g) | 691 mg |
| 5 | 🫓 Pupusa | 1 pupusa (117 g) | 380 mg |
| 6 | 🥛 Eggnog | 1 cup (254 g) | 330 mg |
| 7 | 🌯 Burrito | 1 burrito (300 g) | 290 mg |
| 8 | 🍫 Mexican hot chocolate | 1 cup (260 g) | 278 mg |
| 9 | 🥛 Milk | 1 cup (244 g) | 276 mg |
| 10 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 275 mg |
Highest in calcium in each family
- 🍎 Fruits: Orange, 40 mg per 100 g
- 🥦 Vegetables: Garlic, 181 mg per 100 g
- 🌾 Grains, breads & pasta: Waffle, 255 mg per 100 g
- 🫘 Legumes: Soybean, 102 mg per 100 g
- 🥩 Meat & eggs: Egg, 56 mg per 100 g
- 🐟 Fish & seafood: Octopus, 106 mg per 100 g
- 🧀 Dairy: Cheese, 566 mg per 100 g
- 🥜 Nuts, seeds & oils: Walnut, 98 mg per 100 g
- 🌶️ Spices & herbs: Basil, 177 mg per 100 g
- ☕ Drinks: Juice, 11 mg per 100 g
- 🍰 Sweets & desserts: Ice cream, 128 mg per 100 g
- 🍽️ World dishes: Fondue, 485 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most calcium?
Among 180 common foods, cheese: 566 mg per 100 g, followed by fondue (485 mg) and quesadilla (430 mg).
Which food gives the most calcium per serving?
Fondue: 985 mg in 1 serving with bread (203 g).
How much calcium do you need per day?
The FDA Daily Value is 1,300 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)