A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Caseinato de cálcio em pó
Average protein
26,0 g
per 100g
Average carbs
16,8 g
per 100g
Average fat
23,9 g
per 100g
This curated list features the top 100 calcium-rich foods based on data from DATA.top_foods and DATA.foods, focusing on their nutrient density and calcium content per 100 grams. It's designed to help you compare foods for balanced eating, especially if calcium intake is a priority.
This curated list features the top 100 calcium-rich foods based on data from DATA.top_foods and DATA.foods, focusing on their nutrient density and calcium content per 100 grams. It's designed to help you compare foods for balanced eating, especially if calcium intake is a priority.
Among the standout foods, cheeses dominate in calcium content, with Cheese, "zamorano" type leading at nearly 10,000 mg of calcium per 100g. This high calcium level is typical in aged, hard cheeses. Other notable options include Cheese, "san simón" type and Cheese, "pedroches" type, both providing over 9,000 mg of calcium, making them excellent choices for boosting calcium intake.
Additionally, products like Calcium caseinate powder significantly stand out with 1,600 mg of calcium per 100 g, perfect for supplementing calcium in a controlled, high-density form.
Foods like Whitebait and certain cheeses such as Edam also offer decent calcium levels with the added benefit of Protein, which is helpful for overall bone general general health and muscle maintenance.
If you're aiming for general nutrition general general health and bone support, prioritize foods like hard cheeses (e.g., "zamorano," "san simón") and calcium supplements like calcium caseinate powder. For muscle gain, focus on foods with high Protein and calcium, such as aged cheeses and dairy powders.
For weight management or low-calorie diets, consider low-calorie, calcium-rich options like certain cheeses with moderate calorie counts or fish like Salema, raw, which provides calcium and Protein with fewer Calories.
Many overlook serving sizes; values are per 100g, which might not match typical portions. Always adjust the intake based on your actual consumption. Also, don't rely solely on calcium content—consider the overall macro and micronutrient profile and how foods fit into your broader diet.
Furthermore, foods with extremely high calcium may be high in sodium or fats, so it's wise to balance intake with other nutrient considerations. Lastly, avoid selecting foods solely for calcium without regard to Calories or Protein, which can lead to unintended calorie overload or nutrient imbalance.
Start by identifying your primary goal—whether it's supporting bone general general health, muscle growth, or weight control. Then, select foods from this list that align with your needs. For example, if calcium intake is your focus, incorporate cheeses like "zamorano" or "san simón" into your meals, or consider calcium supplements like calcium caseinate powder for precise dosing. Always pair these choices with a balanced diet and consult general general healthcare professionals if you have specific general general health conditions.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Cheese, "zamorano" type | 487,0 | 26,8 | — | 42,2 | — | 4/10 |
Cheese, "san simón" type | 446,0 | 26,1 | — | 37,9 | — | 4/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Cheese, "ibores" type | 405,0 | 23,9 | — | 34,3 | — | 4/10 |
Cheese, "peñamellera" type | 366,0 | 23,3 | — | 30,4 | — | 3/10 |
Cheese, "porrúa" type | 383,0 | 23,8 | — | 32,0 | — | 4/10 |
Cheese, "tiétar" type | 401,0 | 21,5 | — | 35,0 | — | 3/10 |
Cheese, "castellano" type | 462,0 | 26,0 | — | 39,8 | — | 4/10 |
Cheese, "serrat" type | 413,0 | 23,1 | — | 35,6 | — | 3/10 |
Cheese, "murcia with wine" type | 443,0 | 23,2 | — | 38,9 | — | 3/10 |
Cheese, "tetilla" type | 376,0 | 21,6 | — | 32,2 | — | 3/10 |
Cheese, "flor de guía" typr | 388,0 | 27,2 | — | 31,1 | — | 4/10 |
Cheese, "grazalema" type | 378,0 | 21,9 | — | 32,3 | — | 3/10 |
Cheese, "ahumado de aliva" type | 410,0 | 25,7 | — | 34,1 | — | 4/10 |
Cheese, "cantabria" type | 358,0 | 21,5 | — | 30,2 | — | 3/10 |
Cheese, "majorero" type | 361,0 | 25,7 | — | 28,8 | — | 4/10 |
Cheese, "arzúa" type | 399,0 | 22,2 | — | 34,5 | — | 3/10 |
Cheese, "servilleta" type | 325,0 | 22,2 | — | 26,3 | — | 3/10 |
Cheese, "mahón" type | 408,0 | 24,9 | — | 34,3 | — | 4/10 |
Cheese, "casin" type | 370,0 | 23,1 | — | 30,8 | — | 3/10 |
Cheese, "tupí" type | 615,0 | 19,2 | — | 59,8 | — | 3/10 |
Cheese, "tenerife" type | 344,0 | 19,3 | — | 29,7 | — | 3/10 |
Cheese, "herreño" type | 369,0 | 24,1 | — | 30,2 | — | 4/10 |
Cheese, "càdiz" type | 310,0 | 16,9 | — | 26,9 | — | 3/10 |
Cheese, "gaztazarra" type | 330,0 | 18,4 | — | 28,5 | — | 3/10 |
Cheese, "aracena" type | 392,0 | 21,9 | — | 33,9 | — | 3/10 |
Cheese, "torta del casar" type | 364,0 | 18,2 | — | 32,4 | — | 3/10 |
Cheese, "pasiego" type | 298,0 | 14,9 | — | 26,4 | — | 3/10 |
Cheese, "picón" type | 388,0 | 22,7 | — | 33,0 | — | 3/10 |
Cheese, "gate-hurdes" type | 387,0 | 21,2 | — | 33,6 | — | 3/10 |
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Thyme | 331,0 | 9,1 | 57,1 | 7,4 | 18,6 | 5/10 |
Fish, freshwater, lambari, frozen, fried in oil without salt, Brazil | 329,0 | 28,4 | 2,5 | 22,8 | 0,0 | 5/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Caseinato de cálcio em pó | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Calcium caseinate powder | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Caseinato de calcio en polvo | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
oregano, dried | 412,0 | 11,0 | 68,9 | 10,3 | — | 2/10 |
Caseína micelar en polvo | 360,0 | 82,0 | 6,0 | 2,0 | 0,0 | 10/10 |
Caseína micelar em pó | 360,0 | 82,0 | 6,0 | 2,0 | 0,0 | 10/10 |
Micellar casein powder | 360,0 | 82,0 | 6,0 | 2,0 | 0,0 | 10/10 |
Milk, cow, low fat, powder, Brazil | 356,0 | 34,4 | 52,1 | 1,1 | 0,0 | 5/10 |
Cheese, "afuega'l pitu" type | 472,0 | 26,8 | — | 40,6 | — | 4/10 |
Parmesan cheese | 368,0 | 32,3 | — | 26,5 | — | 4/10 |
Cinnamon, powder | 44,0 | 3,9 | — | 3,2 | 54,3 | 10/10 |
Emmental cheese | 368,0 | 27,3 | — | 28,8 | — | 4/10 |
Cheese, "torta del casar" type | 399,0 | 26,3 | — | 32,6 | 0,0 | 4/10 |
Cheese, "torta del casar" type | 399,0 | 26,3 | — | 32,6 | 0,0 | 4/10 |
Milk, semi-skimmed, dried | 467,0 | 36,2 | 43,9 | 16,3 | 0,0 | 5/10 |
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Protein
High
Carbs
Fat
High
Calories
High
Summary
Decide better
It groups 100 foods high in calcium based on data, helping you compare their nutrient density for balanced eating.
Begin with cheeses like "zamorano," "san simón," and "pedroches," and compare their protein, calcium, and calorie content.
All values are per 100 grams. Adjust accordingly for your portion size.
Focus on the calcium content, but also consider protein and calorie levels to fit your dietary goals.
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