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Calcium: Daily Value and top food sources

Daily Value: 1300 mg (FDA, adults and children 4+)

Ranked by how much Calcium a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Calcium, per typical portion
100% DVSesame seeds, whole, driedSesame seeds, whole, dried: 108% DV108%Parmesan cheese, dry grated…Parmesan cheese, dry grated, reduced fat: 85% DV85%Mozzarella cheese, nonfatMozzarella cheese, nonfat: 84% DV84%Monterey cheeseMonterey cheese: 76% DV76%Mozzarella cheese, low sodiumMozzarella cheese, low sodium: 74% DV74%Pasteurized process cheese, A…Pasteurized process cheese, American, low fat: 74% DV74%Muenster cheeseMuenster cheese: 73% DV73%Monterey cheese, low fatMonterey cheese, low fat: 72% DV72%Low-sodium cheese, cheddar or…Low-sodium cheese, cheddar or colby: 71% DV71%Colby cheeseColby cheese: 70% DV70%Mexican cheese, queso anejoMexican cheese, queso anejo: 69% DV69%Brick cheeseBrick cheese: 68% DV68%

Share of the Daily Value (1300 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Sesame seeds, whole, dried1 cup (144 g)1404 mg108%
Parmesan cheese, dry grated, reduced fat1 cup (100 g)1109 mg85%
Mozzarella cheese, nonfat1 cup, shredded (113 g)1085.9 mg84%
Monterey cheese1 cup, diced (132 g)984.7 mg76%
Mozzarella cheese, low sodium1 cup, diced (132 g)964.9 mg74%
Pasteurized process cheese, American, low fat1 cup, diced (140 g)957.6 mg74%
Muenster cheese1 cup, diced (132 g)946.4 mg73%
Monterey cheese, low fat1 cup, diced (132 g)930.6 mg72%
Low-sodium cheese, cheddar or colby1 cup, diced (132 g)928 mg71%
Colby cheese1 cup, diced (132 g)904.2 mg70%
Mexican cheese, queso anejo1 cup, crumbled (132 g)897.6 mg69%
Brick cheese1 cup, diced (132 g)889.7 mg68%
Mexican cheese, queso asadero1 cup, diced (132 g)872.5 mg67%
Pasteurized process cheese, cheddar or American, low sodium1 cup, diced (140 g)862.4 mg66%
Mexican cheese, queso chihuahua1 cup, diced (132 g)859.3 mg66%
Parmesan cheese, low sodium1 cup, grated (100 g)800 mg62%
Cheese spread, pasteurized process, American1 cup, diced (140 g)786.8 mg61%
Cheese food, pasteurized process, American, vitamin d fortified1 cup (113 g)770.7 mg59%
Cheese food, pasteurized process, American, without added vitamin d1 cup (113 g)770.7 mg59%
Fontina cheese1 cup, diced (132 g)726 mg56%
Fresh cheese, queso fresco1 cup, crumbled (122 g)690.5 mg53%
Cheese substitute, mozzarella1 cup, shredded (113 g)689.3 mg53%
Limburger cheese1 cup (134 g)666 mg51%
Mozzarella cheese, low moisture, part-skim, shredded1 cup (86 g)615.8 mg47%
Muenster cheese, low fat1 cup, shredded (113 g)597.8 mg46%

What Calcium does, how much you need, and what the evidence shows: Calcium: the supplement question that experts still disagree about →

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