Dairy and eggs high in calcium (per serving)
17 dairy and eggs ranked by calcium per common serving, from USDA FoodData Central. Yogurt leads with 488 mg per 1 cup (8 fl oz) (38% of the Daily Value), followed by Cheese, parmesan (355 mg) and Milk (305 mg).
Top 10 at a glance
Top 10 dairy and eggs highest in calcium
- Yogurt, plain (skim milk)1 cup (8 fl oz) (245 g) · 137 kcal488 mg38% DV
- Cheese, parmesan (shredded)1 oz (28 g) · 118 kcal355 mg27% DV
- Milk, fluid (1% fat, without added vitamin A and vitamin D)1 cup (244 g) · 102 kcal305 mg24% DV
- Cheese, gruyere1 oz (28 g) · 117 kcal287 mg22% DV
- Milk, buttermilk (fluid, whole)1 cup (245 g) · 152 kcal282 mg22% DV
- Cheese, swiss (low sodium)1 oz (28 g) · 106 kcal272 mg21% DV
- Cheese, goat (hard type)1 oz (28 g) · 128 kcal254 mg20% DV
- Milk, low sodium (fluid)1 cup (244 g) · 149 kcal246 mg19% DV
- Cheese, mexican (queso cotija)1 oz (28 g) · 104 kcal227 mg17% DV
- Cheese, mozzarella (part skim milk)1 oz (28 g) · 72 kcal222 mg17% DV
All 17 dairy and eggs ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1,300 mg.
| # | Food | Serving | Calcium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Yogurt, plain (skim milk) | 1 cup (8 fl oz) (245 g) | 488 | 199 | 137 | |
| 2 | Cheese, parmesan (shredded) | 1 oz (28 g) | 355 | 1,253 | 118 | |
| 3 | Milk, fluid (1% fat, without added vitamin A and vitamin D) | 1 cup (244 g) | 305 | 125 | 102 | |
| 4 | Cheese, gruyere | 1 oz (28 g) | 287 | 1,011 | 117 | |
| 5 | Milk, buttermilk (fluid, whole) | 1 cup (245 g) | 282 | 115 | 152 | |
| 6 | Cheese, swiss (low sodium) | 1 oz (28 g) | 272 | 961 | 106 | |
| 7 | Cheese, goat (hard type) | 1 oz (28 g) | 254 | 895 | 128 | |
| 8 | Milk, low sodium (fluid) | 1 cup (244 g) | 246 | 101 | 149 | |
| 9 | Cheese, mexican (queso cotija) | 1 oz (28 g) | 227 | 800 | 104 | |
| 10 | Cheese, mozzarella (part skim milk) | 1 oz (28 g) | 222 | 782 | 72 | |
| 11 | Yogurt, Greek (plain, nonfat) | 1 container (170 g) | 189 | 111 | 100 | |
| 12 | Dulce de Leche | 1 tbsp (19 g) | 48 | 251 | 60 | |
| 13 | Egg, whole (cooked, scrambled) | 1 large (61 g) | 40 | 66 | 91 | |
| 14 | Egg, yolk (raw, fresh) | 1 large (17 g) | 22 | 129 | 55 | |
| 15 | Cream, sour (cultured) | 1 tbsp (12 g) | 13 | 107 | 24 | |
| 16 | Egg, white (raw, fresh) | 1 large (33 g) | 2 | 7 | 17 | |
| 17 | Butter, without salt | 1 tbsp (14 g) | 2 | 14 | 102 |
Calcium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for calcium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in calcium?
Among dairy and eggs in the USDA database, Yogurt, plain (skim milk) has the most calcium per serving: 488 mg per 1 cup (8 fl oz) (38% of the Daily Value). Per 100 g it contains 199 mg.
How much calcium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 1,300 mg of calcium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in calcium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 6 of the 17 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in calcium
- Fruits high in calcium
- Vegetables high in calcium
- Legumes high in calcium
- Nuts and seeds high in calcium
- Grains high in calcium
- Fish and seafood high in calcium
- Meat and poultry high in calcium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.