Nutrient lists · USDA FNDDS 2021–2023
Foods high in calcium
Per serving, the top food in USDA’s FNDDS is Cheese, paneer, with 734 mg of calcium in ½ cup (123 g), 56% of the Daily Value. Hot chocolate / cocoa, dry mix, reduced sugar, made with non-dairy milk, Milk shake, fast food, chocolate and Coffee, Latte, decaffeinated, with non-dairy milk, flavored come next. Per 100 grams, Cheese, processed cheese food ranks first, at 1,380 mg.
Per serving
Serving size a usual portion
| Food | Serving | Calcium | % DV |
|---|---|---|---|
| 1Cheese, paneer | ½ cup · 123 g | 734 mg | 56% |
| 2Hot chocolate / cocoa, dry mix, reduced sugar, made with non-dairy milk | 1 cup · 248 g | 466 mg | 36% |
| 3Milk shake, fast food, chocolate | 1 small · 405 g | 466 mg | 36% |
| 4Coffee, Latte, decaffeinated, with non-dairy milk, flavored | 1 small · 372 g | 461 mg | 35% |
| 5Coconut milk | 1 cup · 244 g | 459 mg | 35% |
| 6Oatmeal, instant, plain, made with non-dairy milk, no added fat | 1 cup, cooked · 240 g | 456 mg | 35% |
| 7Chocolate milk, Nesquik, made with non-dairy milk | 1 cup · 248 g | 427 mg | 33% |
| 8Almond milk, unsweetened | 1 cup · 244 g | 422 mg | 32% |
| 9Milk, malted | 1 cup · 256 g | 407 mg | 31% |
| 10Ice cream cone, soft serve, vanilla, waffle cone | 1 cone · 255 g | 393 mg | 30% |
| 11Puerto Rican white cheese | ½ cup · 64 g | 385 mg | 30% |
| 12Oat milk | 1 cup · 244 g | 378 mg | 29% |
| 13Dulce de leche | ½ cup · 150 g | 376 mg | 29% |
| 14Non-dairy milk, NFS | 1 cup · 244 g | 373 mg | 29% |
| 15Milk shake with malt | 1 milkshake (10 fl oz) · 280 g | 367 mg | 28% |
% Daily Value: the share of the FDA’s 1,300 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Calcium | % DV |
|---|---|---|
| 1Cheese, processed cheese food | 1,380 mg | 106% |
| 2Cheese, Mexican blend, reduced fat | 1,150 mg | 88% |
| 3Cheese, American and Swiss blends | 1,060 mg | 82% |
| 4Cheese, Gruyere | 1,010 mg | 78% |
| 5Cheese, Mozzarella, nonfat or fat free | 961 mg | 74% |
| 6Cheese, Parmesan, dry grated | 917 mg | 71% |
| 7Cheese, Cheddar, nonfat or fat free | 893 mg | 69% |
| 8Cheese, NFS | 849 mg | 65% |
| 9Cheese, provolone, reduced fat | 756 mg | 58% |
| 10Bread, white, special formula, added fiber, toasted | 752 mg | 58% |
| 11Cheese, Muenster | 717 mg | 55% |
| 12Cheese, Monterey | 715 mg | 55% |
| 13Imitation cheese | 705 mg | 54% |
| 14Cheese, Colby Jack | 700 mg | 54% |
| 15Queso cotija | 700 mg | 54% |
% Daily Value: the share of the FDA’s 1,300 mg a day in 100 g.
About calcium in this data
FNDDS reports calcium in milligrams, and the FDA’s Daily Value is 1,300 mg. Hard and processed cheeses fill the per-100 g list. Per serving, drinks rise: a cup of plant milk with calcium added, a latte or a milk shake holds more than a slice of cheese.
For what calcium does in the body and how much people need, see Calcium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track calcium in Calorie Tape
Calorie Tape logs every nutrient a food reports, calcium included, and shows which foods your day’s calcium came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin DTop per serving: Fish, carp
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Foods high in phosphorusTop per serving: Beef, steak, T-bone, lean only eaten
- Foods high in vitamin KTop per serving: Chard, cooked
- Compare the top twoCheese, paneer vs Hot chocolate / cocoa, dry mix, reduced sugar, made with non-dairy milk, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Calcium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.