Foods highest in Calcium
Calcium builds and maintains bones and teeth and supports muscle and nerve function.
Below are the whole foods with the most calcium per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What calcium does
Calcium builds and maintains bones and teeth and supports muscle and nerve function.
People who avoid dairy, and many older adults, are the most likely to fall short.
How much you need
The Daily Value used on food labels is 1,300 mg a day for adults. The tolerable upper limit is about 2,500 mg — with calcium, more isn't better.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in calcium (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Cheese, parmesan, shredded | 1,253 mg | 96% |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 1,229 mg | 95% |
| Cheese, Mexican, blend, reduced fat | 1,146 mg | 88% |
| Cheese, romano | 1,064 mg | 82% |
| Cheese, gruyere | 1,011 mg | 78% |
| Seeds, sesame seeds, whole, roasted and toasted | 989 mg | 76% |
| Cheese, swiss, low sodium | 961 mg | 74% |
| Cheese, mozzarella, nonfat | 961 mg | 74% |
| Tofu, fried, prepared with calcium sulfate | 961 mg | 74% |
| Seeds, sesame butter, paste | 960 mg | 74% |
| Cheese, goat, hard type | 895 mg | 69% |
| Cheese, cheddar, nonfat or fat free | 893 mg | 69% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track calcium free
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Open Healthy Squirrel and log a food to see your calcium for the day.
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