All nutrients

Calcium

The most abundant mineral in the body, and the main building block of bones and teeth. It also contributes to normal muscle function, nerve transmission and blood clotting. Dairy, canned fish eaten with the bones, and some leafy greens are good sources.

Adult daily reference intake: 800 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of calcium

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous168 foods measured

  1. 1Baking powder or raising agent8960 mg1120%
  2. 2Basil, dried2240 mg280%
  3. 3Savory, dried2130 mg266%
  4. 4Molokhia powder (dried jute leaves)2000 mg250%
  5. 5Marjoram, dried1990 mg249%
  6. 6Thyme, dried1890 mg236%
  7. 7Provence herbs, dried1860 mg233%
  8. 8Sage, dried1650 mg206%

sugar and confectionery195 foods measured

  1. 1Chewing gum, without sugar3700 mg463%
  2. 2Chewing gum, sugar level unknown (average)2400 mg300%
  3. 3Milky cereal breakfast bar, with chocolate or not, fortified with vitamins and minerals752 mg94%
  4. 4Cereal bar with chocolate, fortified with vitamins and minerals607 mg76%
  5. 5Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements530 mg66%
  6. 6Cereal bar with fruit, fortified with vitamins and minerals511 mg64%
  7. 7Breakfast cereals, chocolate puffed/popped rice, fortified with vitamins and chemical elements456 mg57%
  8. 8Breakfast cereals, diet, with dried fruits, fortified with vitamins and chemical elements405 mg51%

milk and milk products273 foods measured

  1. 1Milk, powder, skimmed1250 mg156%
  2. 2Grana Padano cheese, from cow's milk1170 mg146%
  3. 3Pecorino cheese, from ewe's milk1160 mg145%
  4. 4Gruyere cheese, from cow's milk1090 mg136%
  5. 5Milk, powder, semi-skimmed1030 mg129%
  6. 6Comté cheese, from cow's milk993 mg124%
  7. 7Parmesan cheese, from cow's milk980 mg123%
  8. 8Emmental cheese, grated, from cow's milk979 mg122%

meat, egg and fish604 foods measured

  1. 1Shrimp, cooked1000 mg125%
  2. 2European pilchard or sardine, in olive oil, canned, drained798 mg100%
  3. 3Anchovy, in salt (semi-preserved)542 mg68%
  4. 4European pilchard or sardine, in tomato sauce, canned, drained378 mg47%
  5. 5European pilchard or sardine, in oil, canned, drained333 mg42%
  6. 6Egg yolk, powder296 mg37%
  7. 7Salmon, canned, drained270 mg34%
  8. 8Pilchard, in tomato sauce, canned, drained250 mg31%

fruits, vegetables, legumes and nuts506 foods measured

  1. 1Sesame seed962 mg120%
  2. 2Seeds, chia, dried631 mg79%
  3. 3Tahini (sesame paste)284 mg36%
  4. 4Almond, grilled, salted268 mg34%
  5. 5Almond, (with peel)260 mg33%
  6. 6Onion, dried257 mg32%
  7. 7Spinach, boiled/cooked in water240 mg30%
  8. 8Almond, peeled, unpeeled or blanched236 mg30%

beverages234 foods measured

  1. 1Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements523 mg65%
  2. 2Tea leaf430 mg54%
  3. 3Malted cocoa or chocolate powder for beverage, with sugar255 mg32%
  4. 4Coffee, powder, instant151 mg19%
  5. 5Decaffeinated coffee, powder, instant140 mg18%
  6. 6Cocoa powder, without sugar, powder, instant140 mg18%
  7. 7Flavoured milk, with sugar, partially skimmed, fortified with vitamins and chemicals elements122 mg15%
  8. 8Coffee, ground120 mg15%

cereal products116 foods measured

  1. 1Salty snacks, crackers, garnished or filled with cheese236 mg30%
  2. 2Amaranth, raw159 mg20%
  3. 3Sandwich loaf, wholemeal141 mg18%
  4. 4Rice, parboiled, raw101 mg13%
  5. 5Corn chips or tortilla chips94.5 mg12%
  6. 6Gnocchi, cooked (average)93.6 mg12%
  7. 7Rolls for hamburger/hotdog (buns), prepacked89 mg11%
  8. 8Sandwich loaf88 mg11%

Other30 foods measured

  1. 1Soya flour178 mg22%
  2. 2Filo or phyllo pastry sheets, baked, without fat110 mg14%
  3. 3Oatmeal flakes84.3 mg11%
  4. 4Puff pastry, raw84 mg11%
  5. 5Desert (average)75 mg9%
  6. 6Chick pea flour45 mg6%
  7. 7Rye flour, type 17037 mg5%
  8. 8Wheat flour, type 15031.9 mg4%

ice cream and sorbet17 foods measured

  1. 1Ice cream, chocolate coated145 mg18%
  2. 2Ice cream, in cup for children119 mg15%
  3. 3Ice cream, luxury, in cup110 mg14%
  4. 4Ice cream, cone (normal size)109 mg14%
  5. 5Ice cream, in box99.3 mg12%
  6. 6Ice cream, box or cup (average)99.3 mg12%
  7. 7Iced nougat95 mg12%
  8. 8Ice cream on stick, with chocolate coating93.8 mg12%

fats and oils33 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted54.3 mg7%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat51 mg6%
  3. 3Butter, 60-62% fat, light, lightly salted48 mg6%
  4. 4Butter, 80% fat, salted24 mg3%
  5. 5Dairy fat 20% fat, light, spreadable, unsalted22.7 mg3%
  6. 6Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted20.8 mg3%
  7. 7Butter, unknown fat content , half-salted (average)19.6 mg2%
  8. 8Butter, 60-62% fat, light, unsalted18 mg2%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.