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Calcium-rich foods
The 25 foods in this USDA reference database with the most calcium per 100 g, with the share of the adult Daily Value (1300 mg) each one delivers. Reference data — not medical advice.
| Food | Calcium per 100 g | %DV |
|---|---|---|
| Acid whey, dried | 2054 mg | 158% |
| Sisymbrium seed, dried | 1633 mg | 126% |
| Low calorie cocoa mix powder | 1440 mg | 111% |
| American pasteurized process cheese product | 1375 mg | 106% |
| Dry nonfat milk | 1257 mg | 97% |
| Shredded Parmesan cheese | 1253 mg | 96% |
| Instant dry nonfat milk | 1231 mg | 95% |
| Muscle Milk Light protein supplement | 1200 mg | 92% |
| Dried buttermilk | 1184 mg | 91% |
| Hard Parmesan cheese | 1184 mg | 91% |
| Cocoavia chocolate bar | 1164 mg | 90% |
| Reduced-fat Mexican blend cheese | 1146 mg | 88% |
| Reduced-fat grated Parmesan cheese | 1109 mg | 85% |
| Kudos whole grain chocolate chip bar | 1084 mg | 83% |
| Cocoavia crispy chocolate bar | 1070 mg | 82% |
| Romano cheese | 1064 mg | 82% |
| American pasteurized process cheese | 1045 mg | 80% |
| Gruyere cheese | 1011 mg | 78% |
| Sesame seed, roasted | 989 mg | 76% |
| Cocoavia Blueberry Almond Chocolate Bar | 985 mg | 76% |
| Sesame seed, dried | 975 mg | 75% |
| Fat-free Swiss cheese | 961 mg | 74% |
| Low-fat Swiss cheese | 961 mg | 74% |
| Nonfat mozzarella cheese | 961 mg | 74% |
| Sesame butter, paste | 960 mg | 74% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most calcium per 100 g?
Acid whey, dried tops this database with 2054 mg per 100 g — 158% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much calcium do I need per day?
The Daily Value for Calcium is 1300 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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