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Calcium

Ranking per
PositionProduct nameCalcium, mg
1Parmesan cheeseParmesan cheese
hard
1184
2Gruyere cheeseGruyere cheese1011
3Sesame seedsSesame seeds
whole, dried
975
4Swiss cheeseSwiss cheese890
5Edam cheeseEdam cheese731
6Cheddar cheeseCheddar cheese710
7Gouda cheeseGouda cheese700
8White wheat breadWhite wheat bread684
9Blue cheeseBlue cheese528
10Mozzarella cheeseMozzarella cheese
whole milk
505
11Feta cheeseFeta cheese493
12Camembert cheeseCamembert cheese388
13Goat cheeseGoat cheese
semisoft type
298
14AlmondsAlmonds269
15Dulce de LecheDulce de Leche251
16Dill weedDill weed
fresh
208
17Ricotta cheeseRicotta cheese
whole milk
207
18SpearmintSpearmint
fresh
199
18White chocolateWhite chocolate199
20Milk chocolateMilk chocolate189
21Brie cheeseBrie cheese184
22GarlicGarlic
raw
181
23BasilBasil
fresh
177
24Whole-wheat breadWhole-wheat bread
commercially prepared
161
25ArugulaArugula
raw
160
25BrazilnutsBrazilnuts
dried, unblanched
160
27ParsleyParsley
fresh
138
28Beet greensBeet greens
raw
117
29Eastern oysterEastern oyster
wild, cooked, moist heat
116
30Hazelnuts or filbertsHazelnuts or filberts114
31MilkMilk
whole, 3.25% milkfat
113
32Cottage cheeseCottage cheese
2% milkfat
111
33Pistachio nutsPistachio nuts
dry roasted, without salt added
107
34Common octopusCommon octopus
cooked, moist heat
106
35SoybeansSoybeans
mature seeds, cooked, boiled, without salt
102
36SpinachSpinach
raw
99
37English walnutsEnglish walnuts98
38Cream cheeseCream cheese97
39Northern lobsterNorthern lobster
cooked, moist heat
96
40White beansWhite beans
mature seeds, cooked, boiled, without salt
90
41Garden cressGarden cress
raw
81
42Sunflower seed kernelsSunflower seed kernels
dried
78
43Atlantic herringAtlantic herring
cooked, dry heat
74
43Wheat bran breadWheat bran bread74
45Dark chocolateDark chocolate
70-85% cacao solids
73
45Rye breadRye bread73
47PecansPecans70
48Coriander leavesCoriander leaves
raw
67
49CarpCarp
cooked, dry heat
52
49Green onionGreen onion
young , tops only
52
51Swiss chardSwiss chard
raw
51
52Whole eggWhole egg
cooked, hard-boiled
50
53ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
49
54Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
46
54Pumpkin seed kernelsPumpkin seed kernels
dried
46
56Cashew nutsCashew nuts
dry roasted, without salt added
45
56Coho salmonCoho salmon
wild, cooked, dry heat
45
56Red cabbageRed cabbage
raw
45
59Green snap beansGreen snap beans
cooked, boiled, drained, without salt
44
60BroccoliBroccoli
cooked, boiled, drained, without salt
40
60CabbageCabbage
raw
40
60OrangesOranges
raw, all commercial varieties
40
63TangerinesTangerines
raw
37
64Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
36
65Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
34
65KiwifruitKiwifruit
green, raw
34
67CarrotCarrot
raw
33
67CurrantsCurrants
red and white, raw
33
67LimesLimes
raw
33
67Red leaf lettuceRed leaf lettuce
raw
33
71Rainbow troutRainbow trout
farmed, cooked, dry heat
30
72BlackberriesBlackberries
raw
29
72СhestnutsСhestnuts
european, roasted
29
74Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
28
75Black beansBlack beans
mature seeds, cooked, boiled, without salt
27
75Mung beansMung beans
mature seeds, cooked, boiled, without salt
27
75Sweet potatoSweet potato
cooked, boiled, without skin
27
78LemonsLemons
raw, without peel
26
79Green peasGreen peas
raw
25
79RaspberriesRaspberries
raw
25
81ButterButter
without salt
24
81VealVeal
composite of trimmed retail cuts, separable lean only, cooked
24
83AsparagusAsparagus
cooked, boiled, drained
23
83OnionOnion
raw
23
85GrapefruitGrapefruit
raw, pink and red, all areas
22
86PapayaPapaya
raw
20
86RabbitRabbit
domesticated, composite of cuts, cooked, stewed
20
88LentilsLentils
mature seeds, cooked, boiled, without salt
19
89GuavasGuavas
common, raw
18
89Iceberg lettuceIceberg lettuce
raw
18
89PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
18
92Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
17
93BeetsBeets
cooked, boiled, drained
16
93CauliflowerCauliflower
cooked, boiled, drained, without salt
16
93CucumberCucumber
with peel, raw
16
93Pine nutsPine nuts
dried
16
93StrawberriesStrawberries
raw
16
98Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
15
98LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
15
98PumpkinPumpkin
cooked, boiled, drained, without salt
15
101Atlantic codAtlantic cod
cooked, dry heat
14
101BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
14
101ChickenChicken
broilers or fryers, meat only, stewed
14
101HaddockHaddock
cooked, dry heat
14
101Split peasSplit peas
mature seeds, cooked, boiled, without salt
14
106ApricotsApricots
raw
13
106CherriesCherries
sweet, raw
13
106PineapplePineapple
raw, all varieties
13
106TurkeyTurkey
whole, meat only, cooked, roasted
13
106Whole-wheat pastaWhole-wheat pasta
cooked
13
111AvocadosAvocados
raw, all commercial varieties
12
111DuckDuck
domesticated, meat only, cooked, roasted
12
113MangosMangos
raw
11
113Pearled barleyPearled barley
cooked
11
115BulgurBulgur
cooked
10
115GrapesGrapes
red or green (European type, such as Thompson seedless), raw
10
115PomegranatesPomegranates
raw
10
115ScallopScallop
(bay and sea), cooked, steamed
10
115TomatoTomato
red, ripe, raw, year round average
10
115White riceWhite rice
long-grain, regular, unenriched, cooked without salt
10
121Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
9
121Channel catfishChannel catfish
farmed, cooked, dry heat
9
121PearsPears
raw
9
124CouscousCouscous
cooked
8
124CranberriesCranberries
raw
8
124Pink salmonPink salmon
cooked, dry heat
8
127Buckwheat groatsBuckwheat groats
roasted, cooked
7
127PastaPasta
cooked, unenriched, without added salt
7
127Sweet pepperSweet pepper
red, raw
7
127WatermelonWatermelon
raw
7
131ApplesApples
raw, with skin
6
131BlueberriesBlueberries
raw
6
131DeerDeer
shoulder clod, separable lean only, cooked, braised
6
131EggplantEggplant
cooked, boiled, drained, without salt
6
131HoneyHoney6
131Honeydew melonHoneydew melon
raw
6
131NectarinesNectarines
raw
6
131PeachesPeaches
yellow, raw
6
131PlumsPlums
raw
6
131White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
6
141BananasBananas
raw
5
141PotatoPotato
boiled, cooked in skin, flesh, without salt
5
143Rice noodlesRice noodles
cooked
4
143Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
4
145Brown riceBrown rice
long-grain, cooked
3
145Carambola (starfruit)Carambola (starfruit)
raw
3
145MilletMillet
cooked
3
145Shiitake mushroomsShiitake mushrooms
cooked, without salt
3
145Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
3
145Wild riceWild rice
cooked
3