Nutrient table

Foods high in calcium

Per usual portion, stinging nettle stewed, curly kale deep-frozen and halloumi cheese baked supply the most calcium. The tables rank 3,126 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 1,000 mg a day.

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Good to know

Cheese and dairy are the best-known sources; among plants, cabbages, herbs and seeds supply notable amounts. Oxalic acid, as in spinach and chard, binds calcium, so less of it is absorbed from those vegetables than their content suggests.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Stinging nettle stewedVegetables 120 g 911 91.0% 759
2 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 705 70.0% 470
3 Halloumi cheese bakedCheese 80 g 555 56.0% 694
4 Soya bean matureVegetables 180 g 499 50.0% 277
5 Chinese spinach fried without fat (pan)Vegetables 150 g 482 48.0% 321
6 Sheep's milk min. 4.5 % fatCheese 240 g 475 47.0% 198
7 Hard cheese min. 30 % fat in dry matterCheese 30 g 353 35.0% 1,176
8 Mozzarella min. 20 % fat in dry matterCheese 80 g 352 35.0% 440
9 Emmentaler cheese min. 45 % fat in dry matterCheese 30 g 348 35.0% 1,159
10 Turnip tops/greens, fried without fat (pan)Vegetables 120 g 341 34.0% 284
11 Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 336 34.0% 224
12 Bergkäse (Alpine cheese) min. 45 % fat in dry matterCheese 30 g 330 33.0% 1,100
13 Appenzeller cheese min. 20 % fat in dry matterCheese 30 g 327 33.0% 1,090
14 Goat's milk min. 3 % fatMilk 240 g 305 30.0% 127
15 Milk skimmed, fresh, max. 0.1 % fat, pasteurisedMilk 240 g 295 30.0% 123
16 Parmesan cheese min. 30 % fat in dry matterCheese 25 g 294 29.0% 1,176
17 Certified raw milk, min. 3.5 % fatMilk 240 g 288 29.0% 120
18 Whole milk, fresh, 3.5 % fat, pasteurisedMilk 240 g 281 28.0% 117
19 Milk low-fat, 1.5 % fat, ultra-heatedMilk 240 g 279 28.0% 116
20 Semi-soft cheese min. 20 % fat in dry matterCheese 25 g 273 27.0% 1,091

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Poppy seedOil seeds 1,413 15 g 212
2 Hard cheese min. 30 % fat in dry matterCheese 1,176 30 g 353
3 Parmesan cheese min. 30 % fat in dry matterCheese 1,176 25 g 294
4 Emmentaler cheese min. 45 % fat in dry matterCheese 1,159 30 g 348
5 Bergkäse (Alpine cheese) min. 45 % fat in dry matterCheese 1,100 30 g 330
6 Semi-soft cheese min. 20 % fat in dry matterCheese 1,091 25 g 273
7 Appenzeller cheese min. 20 % fat in dry matterCheese 1,090 30 g 327
8 Butterkäse cheese min. 45 % fat in dry matterCheese 1,014 25 g 253
9 Tilsit cheese min. 30 % fat in dry matterCheese 990 25 g 248
10 Gouda cheese min. 30 % fat in dry matterCheese 958 25 g 240
11 Gruyère cheese min. 50 % fat in dry matterCheese 880 30 g 264
12 Steinbuscher cheese min. 30 % fat in dry matterCheese 850 25 g 212
13 Provolone cheese min. 45 % fat in dry matterCheese 811 30 g 243
14 Esrom cheese min. 45 % fat in dry matterCheese 810 30 g 243
15 Chester (Cheddar) cheese min. 50 % fat in dry matterCheese 805 30 g 241
16 Jarlsberg cheese min. 45 % fat in dry matterCheese 800 30 g 240
17 Sesame seeds roasted without fatOil seeds 799 15 g 120
18 Edam cheese min. 40 % fat in dry matterCheese 793 30 g 238
19 Stinging nettle stewedVegetables 759 120 g 911
20 Wilstermarsch cheese min. 45 % fat in dry matterCheese 750 25 g 188

Plant foods high in calcium

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Stinging nettle stewedVegetables 120 g 911 91.0% 759
2 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 705 70.0% 470
3 Soya bean matureVegetables 180 g 499 50.0% 277
4 Chinese spinach fried without fat (pan)Vegetables 150 g 482 48.0% 321
5 Turnip tops/greens, fried without fat (pan)Vegetables 120 g 341 34.0% 284
6 Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 336 34.0% 224
7 Tofu fried without fat (pan)Legumes (mature) 100 g 263 26.0% 263
8 Savoy cabbage fried without fat (pan)Vegetables 180 g 218 22.0% 121
9 Pak choi fried without fat (pan)Vegetables 150 g 213 21.0% 142
10 Poppy seedOil seeds 15 g 212 21.0% 1,413
11 Chard/leaf beet, braised without fatVegetables 150 g 203 20.0% 136
12 Kohlrabi fried without fat (pan)Vegetables 180 g 196 20.0% 109

Highest nutrient density

Calcium per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Stinging nettle boiledVegetables 1,607 691
2 Chinese spinach rawVegetables 1,075 215
3 Turnip tops/greens, fried without fat (pan)Vegetables 1,052 284
4 Rocket rawVegetables 1,029 216
5 Spinach deep-frozenVegetables 750 150
6 Curly kale boiledVegetables 737 280
7 Garden cress rawVegetables 535 166
8 Dandelion rawVegetables 494 168
9 Sour wheyDairy products 464 102
10 Spring onion, bulb only, boiledVegetables 462 171
11 Pak choi fried without fat (pan)Vegetables 458 142
12 Chard/leaf beet, braised without fatVegetables 452 136

By food group

Vegetables and potatoes high in calcium

Food Portion per portion (mg) % reference
Stinging nettle stewedVegetables 120 g 911 91.0%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 705 70.0%
Soya bean matureVegetables 180 g 499 50.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 482 48.0%
Turnip tops/greens, fried without fat (pan)Vegetables 120 g 341 34.0%
Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 336 34.0%
Savoy cabbage fried without fat (pan)Vegetables 180 g 218 22.0%
Pak choi fried without fat (pan)Vegetables 150 g 213 21.0%

Mushrooms high in calcium

Food Portion per portion (mg) % reference
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 131 13.0%
Oyster mushroom dried, boiledMushrooms 100 g 52.0 5.0%
Mixed mushrooms dried, boiledMushrooms 120 g 51.6 5.0%
Orange birch bolete fried without fat (pan)Mushrooms 100 g 49.0 5.0%
Morel dried, boiledMushrooms 70 g 32.9 3.0%
Button mushroom canned, drainedMushrooms 80 g 26.4 3.0%

Fruit high in calcium

Food Portion per portion (mg) % reference
Rhubarb juiceFruit 200 g 142 14.0%
Black currant juiceFruit 200 g 104 10.0%
Fig driedFruit 40 g 91.6 9.0%
Rhubarb rawFruit 120 g 90.0 9.0%
Rose hip rawFruit 50 g 80.0 8.0%
Mulberry juiceFruit 200 g 76.0 8.0%
Orange rawFruit 180 g 70.2 7.0%
Grapefruit rawFruit 250 g 60.0 6.0%

Pulses high in calcium

Food Portion per portion (mg) % reference
Tofu fried without fat (pan)Legumes (mature) 100 g 263 26.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 113 11.0%
Kidney bean mature, canned, drainedLegumes (mature) 180 g 73.8 7.0%
Chickpea mature, canned, drainedLegumes (mature) 150 g 69.0 7.0%
Haricot bean matureLegumes (mature) 60 g 67.8 7.0%
Cowpea/black-eyed pea, mature, canned, drainedLegumes (mature) 170 g 66.3 7.0%
Lupin flourLegumes (mature) 30 g 66.0 7.0%
Broad bean mature, boiledLegumes (mature) 180 g 63.0 6.0%

Nuts and seeds high in calcium

Food Portion per portion (mg) % reference
Poppy seedOil seeds 15 g 212 21.0%
Sesame seeds roasted without fatOil seeds 15 g 120 12.0%
Chia seedsOil seeds 15 g 87.5 9.0%
Sweet almond butter (100 % pure)Nuts 20 g 69.4 7.0%
Coconut water (liquid from coconuts)Nuts 250 g 67.5 7.0%
Sweet almond roasted without fatNuts 25 g 59.7 6.0%
Hazelnut roasted without fatNuts 30 g 45.6 5.0%
Pistachio nutNuts 30 g 38.7 4.0%

Grains, bread and pasta high in calcium

Food Portion per portion (mg) % reference
White bread dumplings boiled, fried without fat (pan)Pasta 220 g 161 16.0%
Semolina dumplings driedPasta 40 g 117 12.0%
Amaranth rawCereals and grain (excluding rice) 60 g 103 10.0%
Egg pasta rawPasta 80 g 58.4 6.0%
Oat whole grain, boiledCereals and grain (excluding rice) 170 g 53.7 5.0%
Pretzel (visible salt removed)Bread and small bakery products 90 g 53.6 5.0%
Wholemeal spelt pasta egg-free, rawPasta 80 g 46.4 5.0%
Fresh egg pasta boiled, bakedPasta 250 g 42.5 4.0%

Dairy, cheese and eggs high in calcium

Food Portion per portion (mg) % reference
Halloumi cheese bakedCheese 80 g 555 56.0%
Sheep's milk min. 4.5 % fatCheese 240 g 475 47.0%
Hard cheese min. 30 % fat in dry matterCheese 30 g 353 35.0%
Mozzarella min. 20 % fat in dry matterCheese 80 g 352 35.0%
Emmentaler cheese min. 45 % fat in dry matterCheese 30 g 348 35.0%
Bergkäse (Alpine cheese) min. 45 % fat in dry matterCheese 30 g 330 33.0%
Appenzeller cheese min. 20 % fat in dry matterCheese 30 g 327 33.0%
Goat's milk min. 3 % fatMilk 240 g 305 30.0%

Fish and seafood high in calcium

Food Portion per portion (mg) % reference
European perch fried without fat (oven)Fresh-water fish 150 g 208 21.0%
Common shrimp boiled, grilledCrustaceans 100 g 188 19.0%
Carp fried without fat (oven)Fresh-water fish 180 g 162 16.0%
Trout fried without fat (oven)Fresh-water fish 150 g 160 16.0%
Spiny lobster/rock lobster/crawfish, boiled, grilledShellfish 120 g 150 15.0%
Garfish fried without fat (pan)Fresh-water fish 150 g 148 15.0%
Lobster boiled, grilledCrustaceans 120 g 134 13.0%
European oyster grilledMollusks 100 g 122 12.0%

Offal high in calcium

Food Portion per portion (mg) % reference
Beef stomach/tripe, boiledVariety meats/giblets 120 g 124 12.0%
Veal stomach/pluck, rawVariety meats/giblets 120 g 108 11.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 93.8 9.0%
Mutton kidney, braised without fatVariety meats/giblets 120 g 31.2 3.0%
Sheep kidney, braised without fatVariety meats/giblets 100 g 26.0 3.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 20.8 2.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy