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 calcio en polvo
Average protein
26,0 g
per 100g
Average carbs
17,4 g
per 100g
Average fat
24,1 g
per 100g
This ranked list presents the top 100 foods from DATA.top_foods and DATA.foods that are particularly high in calcium while also providing sufficient protein to support athletic performance, muscle recovery, and bone health. These foods are selected based on their calcium density per serving, helping you make practical daily choices aligned with your performance goals.
This ranked list presents the top 100 foods from DATA.top_foods and DATA.foods that are particularly high in calcium while also providing sufficient Protein to support athletic sports sports performance, muscle recovery, and bone general health. These foods are selected based on their calcium density per serving, helping you make practical daily choices aligned with your sports sports performance goals.
The highest-ranking foods include Cheese, "zamorano" type with an astonishing 9,995 mg of calcium per 100 g, and Cheese, "san simón" type with 9,546 mg calcium. Both also boast high Protein levels (~26 g), making them excellent sources for muscle support. Notably, Calcium caseinate powder surpasses all with 1,600 mg calcium and an impressive 88 g of Protein per 100 g serving, ideal for supplementing calcium in sports sports performance routines.
Other cheeses like "pedroches" and "ibores" also offer high calcium and Protein, supporting bone strength and muscle repair. Foods rich in calcium and Protein, such as these, help maintain nerve signaling, muscle contraction, and skeletal robustness—crucial aspects for athletes and active individuals.
Assess your primary goal—whether it’s muscle development, recovery, or bone general health—and select foods from this list that match your macro and micronutrient needs. Use the high-calcium options like Cheese, "zamorano" or Calcium caseinate powder to support your athletic sports sports performance. Incorporate these foods into your daily meals or supplements, adjusting portion sizes based on your specific macro plan. Remember, combining high-calcium, high-Protein foods with a balanced diet is key to achieving optimal sports sports performance outcomes.
🔥 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 calcio en polvo | 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 cálcio em pó | 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 em pó | 360,0 | 82,0 | 6,0 | 2,0 | 0,0 | 10/10 |
Caseína micelar en polvo | 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 |
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 |
Cheese, parmesan, grated, Brazil | 478,0 | 32,1 | 4,8 | 36,7 | 0,0 | 5/10 |
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Protein
High
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Fat
High
Calories
High
Summary
Decide better
It groups the top foods high in calcium that support athletic performance, focusing on their calcium and protein density.
Begin by looking at foods like Cheese, "zamorano" type, Cheese, "san simón" type, and Cheese, "pedroches" type, comparing their nutrient values per 100 g.
All values are per 100 g serving; adjust portions accordingly for your intake.
Main macros in this list are per 100 g, as per the data source.
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