Foods High in Calcium in Australia
See which Australian foods provide the most calcium in a practical serve and which are most calcium-dense per 100 g.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Top foods by a practical serve
This view asks: how much calcium might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Calcium | Source |
|---|---|---|---|---|
| 1 | Thyme, dried, ground | 100 g (no typical serve recorded) | 1890 mg | FSANZ Australian Food Composition Database |
| 2 | Paste, shrimp | 100 g (no typical serve recorded) | 1380 mg | FSANZ Australian Food Composition Database |
| 3 | Sage, dried | 100 g (no typical serve recorded) | 1652 mg | FSANZ Australian Food Composition Database |
| 4 | Oregano, dried | 100 g (no typical serve recorded) | 1597 mg | FSANZ Australian Food Composition Database |
| 5 | Rosemary, dried | 100 g (no typical serve recorded) | 1280 mg | FSANZ Australian Food Composition Database |
| 6 | Sprat, blue, wild caught, flesh, skin & bones, raw | 100 g (no typical serve recorded) | 742 mg | FSANZ Australian Food Composition Database |
| 7 | Cloves, dried, ground | 100 g (no typical serve recorded) | 632 mg | FSANZ Australian Food Composition Database |
| 8 | Seed, poppy | 30 g (a small handful) | 431 mg | FSANZ Australian Food Composition Database |
| 9 | Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K) · fortified | 40 g (a bowl) | 374 mg | FSANZ Australian Food Composition Database |
| 10 | Marjoram, fresh, raw | 100 g (no typical serve recorded) | 317 mg | FSANZ Australian Food Composition Database |
| 11 | Oregano, fresh, raw | 100 g (no typical serve recorded) | 317 mg | FSANZ Australian Food Composition Database |
| 12 | Rosemary, fresh, raw | 100 g (no typical serve recorded) | 317 mg | FSANZ Australian Food Composition Database |
| 13 | Sage, fresh, raw | 100 g (no typical serve recorded) | 317 mg | FSANZ Australian Food Composition Database |
| 14 | Meat alternative, mycoprotein/fungus base, cooked | 100 g (no typical serve recorded) | 274 mg | FSANZ Australian Food Composition Database |
| 15 | Tofu (soy bean curd), firm, as purchased | 150 g (a serve) | 309 mg | FSANZ Australian Food Composition Database |
| 16 | Kale, fried, no added fat | 100 g (no typical serve recorded) | 307 mg | FSANZ Australian Food Composition Database |
| 17 | Yoghurt, natural, regular fat (~3%) | 170 g (a tub) | 298 mg | FSANZ Australian Food Composition Database |
| 18 | Yoghurt, vanilla flavoured (~2%) | 170 g (a tub) | 289 mg | FSANZ Australian Food Composition Database |
| 19 | Flour, soya (soy) | 100 g (no typical serve recorded) | 285 mg | FSANZ Australian Food Composition Database |
| 20 | Cheese, parmesan, fresh, regular fat | 30 g (a slice or two) | 284 mg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Calcium per 100 g | Source |
|---|---|---|---|
| 1 | Seed, poppy | 1438 mg | FSANZ Australian Food Composition Database |
| 2 | Thyme, dried, ground | 1890 mg | FSANZ Australian Food Composition Database |
| 3 | Paste, shrimp | 1380 mg | FSANZ Australian Food Composition Database |
| 4 | Sage, dried | 1652 mg | FSANZ Australian Food Composition Database |
| 5 | Oregano, dried | 1597 mg | FSANZ Australian Food Composition Database |
| 6 | Rosemary, dried | 1280 mg | FSANZ Australian Food Composition Database |
| 7 | Cheese, parmesan, fresh, regular fat | 948 mg | FSANZ Australian Food Composition Database |
| 8 | Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K) · fortified | 936 mg | FSANZ Australian Food Composition Database |
| 9 | Cheese, edam | 810 mg | FSANZ Australian Food Composition Database |
| 10 | Cinnamon, dried, ground | 1002 mg | FSANZ Australian Food Composition Database |
| 11 | Sprat, blue, wild caught, flesh, skin & bones, raw | 742 mg | FSANZ Australian Food Composition Database |
| 12 | Cumin (cummin) seed, dried, ground | 931 mg | FSANZ Australian Food Composition Database |
| 13 | Coriander seed, dried, ground | 709 mg | FSANZ Australian Food Composition Database |
| 14 | Cloves, dried, ground | 632 mg | FSANZ Australian Food Composition Database |
| 15 | Pepper, black, ground | 443 mg | FSANZ Australian Food Composition Database |
| 16 | Wattle seed (acacia), ground | 419 mg | FSANZ Australian Food Composition Database |
| 17 | Seed, chia, dried | 530 mg | FSANZ Australian Food Composition Database |
| 18 | Curry powder | 525 mg | FSANZ Australian Food Composition Database |
| 19 | Tahini, sesame seed pulp | 330 mg | FSANZ Australian Food Composition Database |
| 20 | Marjoram, fresh, raw | 317 mg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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