23 Foods With More Calcium Than a Glass of Milk

Twenty-three foods contain more calcium than a glass of milk, which has 113 mg of calcium per 100 g. The highest calcium content is found in Parmesan cheese at 1184 mg, followed by sesame seeds at 975 mg, and Swiss cheese at 791 mg.

This list highlights 23 foods that provide more calcium per 100 grams than a glass of milk. The foods are ranked according to their calcium content.

Foods With More Calcium Than a Glass of Milk

The following table presents the ranked foods based on their calcium content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Calcium (per 100 g)	% Daily Value	% More Than a glass of milk
1	Parmesan	1184 mg	91%	948%
2	Sesame Seeds	975 mg	75%	763%
3	Swiss Cheese	791 mg	61%	600%
4	Cheddar Cheese	710 mg	55%	528%
5	Chia Seeds	631 mg	49%	458%
6	Mozzarella	505 mg	39%	347%
7	Feta Cheese	493 mg	38%	336%
8	Sardines	382 mg	29%	238%
9	Tofu	350 mg	27%	210%
10	Almond	269 mg	21%	138%
11	Waffle	258 mg	20%	128%
12	Collard Greens	232 mg	18%	105%
13	Ricotta	207 mg	16%	83%
14	Pancake	200 mg	15%	77%
15	Almond Milk	188 mg	14%	66%
16	Coconut Milk	188 mg	14%	66%
17	Arugula	160 mg	12%	42%
18	English Muffin	160 mg	12%	42%
19	Skim Milk	125 mg	10%	11%
20	Soy Milk	123 mg	9%	9%
21	Yogurt	121 mg	9%	7%
22	Kefir	120 mg	9%	6%
23	Oat Milk	120 mg	9%	6%

For reference, a glass of milk has 113 mg of calcium per 100 g, about 9% of the Daily Value (1300 mg).

Track Your Calcium Intake

Knowing which foods are richest in calcium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your calcium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Calcium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram calcium content is higher than that of a glass of milk (113 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 1300 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most calcium?

Parmesan cheese has the most calcium, containing 1184 mg per 100 g.

Does a glass of milk have a lot of calcium?

A glass of milk contains 113 mg of calcium per 100 g, which is 9% of the Daily Value of 1300 mg.

How much calcium do you need per day?

The recommended daily intake of calcium is 1300 mg for adults.

Are these calcium values per 100 grams or per serving?

The calcium values listed are per 100 grams.

Key Takeaways

• Parmesan cheese has the highest calcium content.
• Sesame seeds are a significant source of calcium.
• Swiss cheese also provides a high amount of calcium.
• A glass of milk offers a lower calcium content compared to these foods.