What Cheese Has the Most Calcium

Cheese is a beloved food item that has been enjoyed for centuries.

It is a versatile ingredient that can be used in a wide variety of dishes, from pizza to sandwiches to salads.

Cheese is also an excellent source of calcium, an essential mineral that is important for strong bones and teeth. However, not all cheeses are created equal when it comes to calcium content.

When it comes to determining which cheese has the most calcium, there are several factors to consider.

Some cheeses are naturally higher in calcium than others, while others may be fortified with additional calcium. Additionally, the amount of calcium in a cheese can vary depending on factors such as the age of the cheese and the method of production.

To determine which cheese is the best source of calcium, it is important to take all of these factors into account.

Which Cheese Has the Most Calcium

Cheese is a great source of calcium, which is vital for strong bones and teeth. While many types of cheese contain calcium, some are richer in this mineral than others.

According to Healthline, Parmesan cheese is the richest in calcium, with 242 mg per ounce (28 grams) or 19% of the daily value (DV). Other hard cheeses like cheddar, gouda, and provolone are also rich in calcium, with around 700-800 mg per 100 grams.

Meanwhile, soft cheeses like brie and camembert contain less calcium, with around 100-200 mg per 100 grams. However, some soft cheeses like ricotta and cottage cheese can be good sources of calcium, with around 100-150 mg per 100 grams.

According to Biotrendies, Oaxaca cheese is another great source of calcium, with 661 mg per 100 grams.

It’s important to note that the calcium content of cheese can vary depending on factors like the animal’s diet, cheese-making process, and aging time.

Cheese TypeCalcium Content per 100 grams
Parmesan853 mg
Cheddar710 mg
Gouda700 mg
Provolone756 mg
Oaxaca661 mg

Overall, if you’re looking to increase your calcium intake through cheese, it’s best to choose hard cheeses like Parmesan, cheddar, and gouda.

However, incorporating a variety of different cheeses into your diet can help ensure that you’re getting a range of nutrients.

Calcium in Cheeses

Cheese is a popular food that is enjoyed by many people around the world. It is not only delicious but also a great source of calcium. In this section, we will explore the types of high calcium cheese, recommended daily calcium intake, and the benefits of calcium in cheese.

Types of High Calcium Cheese

There are many types of cheese that are high in calcium. Some of the most popular ones include:

  • Gruyere cheese – 1011 mg per 100g
  • Goat’s cheese – 895 mg per 100g
  • Parmesan cheese – 853 mg per 100g
  • Provolone cheese – 756 mg per 100g
  • Edam cheese – 731 mg per 100g

These cheeses are a great source of calcium and can help you meet your daily calcium requirements.

Recommended Daily Calcium Intake

Calcium is an essential nutrient that is required by the body for strong bones and teeth. The recommended daily calcium intake varies depending on age and gender.

According to the National Institutes of Health, the recommended daily calcium intake for adults is as follows:

Age (years)Male (mg/day)Female (mg/day)
19-5010001000
51-7010001200
71+10001200

It is important to consume enough calcium to maintain good health and prevent osteoporosis.

Benefits of Calcium in Cheese

Calcium is essential for strong bones and teeth. It also plays a role in muscle function, nerve transmission, and blood clotting.

Consuming cheese that is high in calcium can help you meet your daily calcium requirements and provide these benefits. Additionally, cheese is a good source of protein and other essential nutrients.

Calcium Absorption

Calcium is an essential mineral for bone health and many other functions in the body. However, not all calcium is absorbed equally by the body. Calcium absorption is influenced by several factors, including:

Factors Affecting Calcium Absorption

  • Vitamin D: This vitamin is essential for calcium absorption. It helps the body to absorb calcium from the intestines and transport it to the bones.
  • Age: Calcium absorption decreases with age. Older adults may need more calcium to maintain bone health.
  • Gender: Women tend to absorb calcium more efficiently than men, especially during pregnancy and lactation.
  • Calcium intake: Calcium absorption decreases as calcium intake increases. This means that it is better to consume smaller amounts of calcium throughout the day, rather than one large dose.
  • Other nutrients: Some nutrients, such as magnesium, phosphorus, and vitamin K, can also affect calcium absorption.

Calcium Bioavailability in Cheese

Cheese is a good source of calcium, but the bioavailability of calcium in cheese depends on several factors. One factor is the type of cheese.

Hard cheeses, such as parmesan and cheddar, tend to have more calcium than soft cheeses, such as brie and feta. However, soft cheeses may be more easily digested and absorbed by some individuals.

Another factor is the processing of the cheese. Some cheeses, such as processed cheese, may have added calcium, but the bioavailability of this calcium may be lower than in natural cheese.

Additionally, some processing methods, such as high-temperature pasteurization, can reduce the bioavailability of calcium in cheese.

In conclusion, calcium absorption is influenced by several factors, and the bioavailability of calcium in cheese depends on the type and processing of the cheese.

It is important to consume a variety of calcium-rich foods and to meet the recommended daily intake of calcium to maintain bone health.

Other Nutrients in Cheese

Protein

Cheese is a good source of protein, which is essential for building and repairing tissues in the body. Protein is also important for maintaining healthy skin, hair, and nails.

Different types of cheese contain different amounts of protein, but most cheeses provide around 6-7 grams of protein per ounce.

Vitamins and Minerals

Cheese is also a good source of vitamins and minerals. For example, it contains vitamin B12, which is important for maintaining healthy nerve cells and red blood cells.

Cheese is also a good source of calcium, which is essential for strong bones and teeth.

Some types of cheese are higher in calcium than others. According to Biotrendies, the top five cheeses with the highest calcium content per serving are:

CheeseCalcium Content per Serving
Gruyere287 mg (28.35 g serving)
Goat’s Cheese254 mg (28.35 g serving)
Parmesan853 mg (100 g serving)
Provolone998 mg (132 g serving)
Edam207 mg (28.35 g serving)

It’s important to note that some types of cheese are also high in sodium and saturated fat, so it’s best to consume them in moderation as part of a balanced diet.

Conclusion – Cheese with most calcium

When it comes to calcium-rich foods, cheese is a great choice. Hard cheeses tend to have the most calcium, as they have less water content.

According to Osteoporosis Canada, a 3 cm cube of hard cheeses like parmesan, cheddar, Swiss, Edam, gouda, Gruyere, or blue cheese has 245 mg of calcium. That’s nearly a quarter of your recommended intake!

Some of the most calcium-rich cheeses include:

  • Gruyere cheese with 1011 mg each 100gr
  • Goat’s cheese with 895 mg each 100gr
  • Parmesan cheese with 242 mg per ounce (28 grams)

Other calcium-rich cheeses include American and manchego cheeses. Softer cheeses tend to have less calcium.

It’s important to note that while cheese is a great source of calcium, it’s also high in fat and calories. It’s best to enjoy cheese in moderation as part of a balanced diet.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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