Calcium-Rich Foods: Chart (BLS Values)

The 40 foods highest in calcium per 100 g

Without dried concentrates, powders and mixed products; for each basic food the raw form, and at most eight entries per group. Legumes listed as "mature" are dry, before cooking.

#	Food	Group	mg calcium	PRAL
1	Poppy seed	Legumes, nuts and seeds	1,413	+0.9 Acidic
2	Hard cheese min. 30 % fat in dry matter	Dairy and cheese	1,176	+29.6 Acidic
3	Parmesan cheese min. 30 % fat in dry matter	Dairy and cheese	1,176	+29.6 Acidic
4	Emmentaler cheese min. 45 % fat in dry matter	Dairy and cheese	1,159	+21.0 Acidic
5	Bergkäse (Alpine cheese) min. 45 % fat in dry matter	Dairy and cheese	1,100	+22.5 Acidic
6	Semi-soft cheese min. 20 % fat in dry matter	Dairy and cheese	1,091	+26.0 Acidic
7	Appenzeller cheese min. 20 % fat in dry matter	Dairy and cheese	1,090	+26.0 Acidic
8	Butterkäse cheese min. 50 % fat in dry matter	Dairy and cheese	1,014	+18.1 Acidic
9	Tilsit cheese min. 30 % fat in dry matter	Dairy and cheese	990	+20.3 Acidic
10	Sesame seed	Legumes, nuts and seeds	783	+3.9 Acidic
11	Stinging nettle raw	Vegetables	713	−12.6 Alkaline
12	Chia seeds	Legumes, nuts and seeds	583	+6.3 Acidic
13	Curly kale raw	Vegetables	286	−11.7 Alkaline
14	Sushi nori (toasted)	Vegetables	274	−19.3 Alkaline
15	Rocket raw	Vegetables	216	−7.1 Alkaline
16	Chinese spinach raw	Vegetables	215	−14.0 Alkaline
17	Linseed/flax seed	Legumes, nuts and seeds	206	+4.2 Acidic
18	Soya bean immature (edamame) raw	Vegetables	197	−3.7 Alkaline
19	Tofu	Legumes, nuts and seeds	185	+8.3 Acidic
20	Basil raw	Vegetables	177	−6.5 Alkaline
21	Amaranth raw	Grains, bread and potatoes	171	+5.9 Acidic
22	Sprat raw	Fish and seafood	170	+8.8 Acidic
23	Dandelion raw	Vegetables	168	−9.7 Alkaline
24	Brazil nut	Legumes, nuts and seeds	161	+8.0 Acidic
25	Rose hip raw	Fruit	160	0.0 Neutral
26	Chicken egg yolk, raw	Eggs	149	+24.6 Acidic
27	Hazelnut	Legumes, nuts and seeds	149	−3.2 Alkaline
28	Pistachio nut	Legumes, nuts and seeds	129	+22.1 Acidic
29	European perch raw	Fish and seafood	110	+8.9 Acidic
30	Turkey egg raw	Grains, bread and potatoes	99	+8.4 Acidic
31	Common shrimp raw	Fish and seafood	92	+10.8 Acidic
32	European oyster raw	Fish and seafood	82	+4.5 Acidic
33	Anchovy raw	Fish and seafood	82	+11.1 Acidic
34	Garfish raw	Fish and seafood	79	+9.5 Acidic
35	Trout raw	Fish and seafood	78	+8.1 Acidic
36	Rhubarb raw	Fruit	75	−6.8 Alkaline
37	Egg pasta raw	Grains, bread and potatoes	73	+2.0 Acidic
38	Rhubarb juice	Fruit	71	−6.2 Alkaline
39	Spiny lobster/rock lobster/crawfish, raw	Fish and seafood	68	+4.4 Acidic
40	Duck egg raw	Eggs	63	+8.5 Acidic

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. PRAL values calculated from it according to Remer & Manz (1995): 0.49 × protein + 0.037 × phosphorus − 0.021 × potassium − 0.026 × magnesium − 0.013 × calcium, per 100 g. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

Hard cheese tops the list with 800 to 1,200 mg per 100 g. Cheesemaking removes water, and the calcium stays in the curd. Milk and yogurt come in at 110 to 130 mg, but you drink 200 ml or more of them. A glass of milk and a slice of cheese together cover about one third of your daily needs.

Plant sources: sesame and poppy seeds (over 700 mg), hazelnuts (around 150 mg), kale and arugula (over 200 mg), stinging nettle, dandelion greens, fennel and broccoli (40 to 170 mg), and tofu if it was set with calcium sulfate. In the BLS, almonds have only 85 mg, well below the figure often quoted. Spinach and Swiss chard do contain calcium, but they bind it to oxalic acid, so your body absorbs only a small part of it.

In Germany, mineral water with more than 150 mg of calcium per liter may be labeled “calcium-containing” (calciumhaltig). Some brands exceed 500 mg. If you don’t eat dairy, this is the easiest way to add calcium.

Calcium and the acid-base balance

Calcium enters the PRAL with a factor of −0.013 per milligram, so its effect is weaker than that of potassium and magnesium. Despite its calcium, cheese is the most acid-forming everyday food. Its 25 to 35 g of protein and 500 to 800 mg of phosphorus per 100 g far outweigh the calcium effect.

The theory that an acid-forming diet pulls calcium out of your bones has not been confirmed in studies. Calcium excretion in the urine does rise, but so does absorption in the gut. For your bones, calcium intake, vitamin D, protein and exercise matter more than the PRAL.

Foods high in calcium, by group

The best sources of calcium within each food group, so you can spread your intake across your whole diet.

Fruit

Rose hip raw	160 mg	0.0
Rhubarb raw	75 mg	−6.8
Rhubarb juice	71 mg	−6.2
Fig raw	54 mg	−4.7
Black currant raw	52 mg	−5.5
Sloe raw	52 mg	−5.8
Black currant juice	52 mg	−4.7
Sloe fruit juice	52 mg	−5.0

Vegetables

Stinging nettle raw	713 mg	−12.6
Curly kale raw	286 mg	−11.7
Sushi nori (toasted)	274 mg	−19.3
Rocket raw	216 mg	−7.1
Chinese spinach raw	215 mg	−14.0
Soya bean immature (edamame) raw	197 mg	−3.7
Basil raw	177 mg	−6.5
Dandelion raw	168 mg	−9.7

Legumes, nuts and seeds

Poppy seed	1,413 mg	+0.9
Sesame seed	783 mg	+3.9
Chia seeds	583 mg	+6.3
Soya bean mature	277 mg	−6.3
Linseed/flax seed	206 mg	+4.2
Tofu	185 mg	+8.3
Brazil nut	161 mg	+8.0
Hazelnut	149 mg	−3.2

Grains, bread and potatoes

Amaranth raw	171 mg	+5.9
Turkey egg raw	99 mg	+8.4
Egg pasta raw	73 mg	+2.0
Wheat crackerbread	60 mg	+5.6
Wholemeal crackerbread	60 mg	+1.6
Pretzel (visible salt removed)	60 mg	+5.8
Wholemeal spelt pasta egg-free, raw	58 mg	+10.8
Oat whole grain, raw	56 mg	+5.8

Eggs

Chicken egg yolk, raw	149 mg	+24.6
Duck egg raw	63 mg	+8.5
Goose egg raw	60 mg	+8.9
Quail egg raw	52 mg	+10.3

Dairy and cheese

Hard cheese min. 30 % fat in dry matter	1,176 mg	+29.6
Parmesan cheese min. 30 % fat in dry matter	1,176 mg	+29.6
Emmentaler cheese min. 45 % fat in dry matter	1,159 mg	+21.0
Bergkäse (Alpine cheese) min. 45 % fat in dry matter	1,100 mg	+22.5
Semi-soft cheese min. 20 % fat in dry matter	1,091 mg	+26.0
Appenzeller cheese min. 20 % fat in dry matter	1,090 mg	+26.0
Butterkäse cheese min. 50 % fat in dry matter	1,014 mg	+18.1
Tilsit cheese min. 30 % fat in dry matter	990 mg	+20.3

Fish and seafood

Sprat raw	170 mg	+8.8
European perch raw	110 mg	+8.9
Common shrimp raw	92 mg	+10.8
European oyster raw	82 mg	+4.5
Anchovy raw	82 mg	+11.1
Garfish raw	79 mg	+9.5
Trout raw	78 mg	+8.1
Spiny lobster/rock lobster/crawfish, raw	68 mg	+4.4

Meat, offal and sausages

Partridge meat, raw	45 mg	+18.7
Goose liver, raw	43 mg	+11.7
Ham bologna with cheese	41 mg	+8.2
Braunschweiger coarse liver sausage	41 mg	+10.0
Ham pie	40 mg	+9.8
German salami	35 mg	+11.2
Corned beef	33 mg	+11.8
Roe deer saddle, marinated, raw	32 mg	+9.9

Drinks

Rose wine medium sweet	12 mg	−1.6
Natural mineral water still	10 mg	−0.2
Madeira wine	8 mg	−2.0
Cider	8 mg	−2.0
Fruit wine	8 mg	−2.0
Apple must	8 mg	−2.0
Federweisser (still fermenting young wine)	8 mg	−0.8
Sherry medium dry	8 mg	−0.5

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

Common questions about calcium

Which food has the most calcium?

Hard cheeses such as Parmesan, Emmental and Alpine cheese (Bergkäse), with 1,000 to 1,200 mg per 100 g, followed by sesame and poppy seeds with over 700 mg. Among drinks, calcium-rich mineral water leads; among vegetables, kale and arugula.

How much calcium do you need per day?

The German Nutrition Society (DGE) recommends 1,000 mg for adults. That is about two glasses of milk plus two slices of cheese. On a dairy-free diet, you can combine mineral water, kale, sesame seeds and hazelnuts.

Which plant foods are high in calcium?

Sesame seeds, poppy seeds, hazelnuts, kale, arugula, stinging nettle, fennel, broccoli, dried figs and tofu set with calcium. Fortified plant-based drinks provide about 120 mg per 100 ml, the same as milk.

Is cheese alkaline because it contains calcium?

No. With a PRAL of +10 to +25 per 100 g, cheese is strongly acid-forming, because its protein and phosphorus outweigh the calcium effect. It is still a valuable source of calcium. You can balance a slice with vegetables.

Does an acid-forming diet pull calcium from your bones?

Not according to current studies. A high-protein diet increases calcium excretion, but it also increases absorption in the gut. Bone density stays the same or improves. Protein tends to help your bones rather than harm them.

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Calcium-Rich Foods: Chart with Values per 100 g