15 Best High Calcium Cheeses (Based on Lab Results)

Calcium, an essential mineral vital for bone strength and overall well-being, is a cornerstone of a healthy diet. One remarkable source of this crucial nutrient is cheese, celebrated for its concentrated calcium content due to unique production processes. In this article, we delve into the world of cheese, unveiling the best high calcium cheeses.

What is calcium?

Calcium, denoted by the symbol Ca on the periodic table, is a chemical element essential for numerous physiological processes within the human body. Its prominent role lies in maintaining bone density and structure.

In addition to this, it also aids in blood clotting, muscle contraction and the transmission of nerve signals. Our body constantly requires a supply of calcium to replenish what is naturally lost through various activities, making a calcium-rich diet crucial for overall health and well-being.

Why do we need calcium in our diet

Throughout our lives, bones undergo a continuous process of formation and resorption, and calcium plays a pivotal role in this cycle.

Moreover, adequate calcium intake during childhood and adolescence is essential for achieving optimal peak bone mass. This is a critical factor in preventing osteoporosis and fractures later in life.

Having said that, calcium remains vital even in adulthood, as it helps to maintain bone health and support other essential bodily functions.

How much calcium do we need?

The daily requirement for calcium varies across different age groups and life stages, but ensuring an adequate intake is vital for maintaining robust bone health and overall physiological function.

For most adults, including adolescents, it’s generally recommended to aim for around 1000 to 1300 milligrams of calcium per day. This can easily be achieved by incorporating a variety of calcium-rich foods into your diet.

Examples of calcium-rich foods

Dairy products like milk, yogurt and hard cheeses are prominent sources of calcium, while leafy greens such as kale and spinach contribute their share. Fortified options like plant milks, cereals, and juices offer convenient alternatives, alongside plant-based choices like tofu, tempeh, nuts, and seeds.

Furthermore, fish like canned salmon, legumes, fruits like oranges and figs, and grains like amaranth and quinoa add to the calcium arsenal. Even unexpected sources like seaweed, edamame, and herbs like sesame seeds bolster calcium intake.

Which types of cheese contain more calcium

The calcium content in cheese varies based on factors such as the type of milk used, the cheesemaking process, and the ageing period.

In general, hard and aged cheeses tend to have higher calcium levels compared to their softer counterparts. The prolonged ageing process allows for more moisture to evaporate, further concentrating the calcium content.

Furthermore, cheeses made from raw milk generally contain more calcium than those made from pasteurised milk due to the preservation of natural enzymes that aid in calcium absorption.

Examples of high calcium cheeses

Without further ado, let’s have a look at our 15 best cheeses for calcium. For each cheese, we’ve added the calcium content in mg/100 g of cheese.

1. Grana Padano (1429)

Originating in northern Italy, Grana Padano boasts a granular texture and a nutty, slightly sweet flavour. Ideal for grating over pasta or salads, this cheese offers a rich calcium source while enhancing your culinary creations.

2. Parmigiano Reggiano (1250)

Hailing from the same region, Parmigiano Reggiano is renowned for its robust umami flavour and grainy texture. Grated or shaved, it elevates dishes like risottos and soups while providing a substantial calcium boost.

3. Gruyère (1071)

Switzerland’s Gruyère has a distinctively creamy texture and a complex flavour profile ranging from slightly sweet to nutty and earthy. It melts beautifully, making it a delightful addition to fondues and gratins.

4. Comté (993)

Next, we have a French masterpiece. Throughout its history, Comté has delighted with its fruity and caramelised notes. This semi-hard pressed cooked cheese is versatile, suitable for snacking, melting, or incorporating into your favourite sandwiches.

5. Kefalotyri (975)

Originating in Greece, Kefalotyri stands out with its firm texture and tangy taste. Often fried or grilled, it’s a unique calcium-rich cheese perfect for Mediterranean-inspired dishes.

6. Manchego (893)

Spain’s Manchego boasts a distinctively rich and buttery flavour with herbal undertones. It pairs excellently with fruits and preserves, making it an elegant addition to cheese boards.

7. Provolone (893)

This Italian aged pasta filata cheese comes in two varieties: Dolce and Piccante. Both have a creamy texture and a versatile taste profile, suitable for snacking, melting, or adding depth to sandwiches.

8. Deli Swiss Cheese (890)

Inspired by Swiss mountain cheeses, the USA’s Deli Swiss Cheese charms with its sweet and nutty taste. Whether layered in sandwiches or melted over hot dishes, it contributes a satisfying calcium punch.

9. Beaufort (860)

Hailing from the French Alps, Beaufort impresses with its rich, fruity flavour and smooth texture. Unsurprisingly, it’s excellent for melting, making it a must-have for hearty dishes and fondues.

10. Caciocavallo (829)

Our second pasta filata cheese is Italy’s Caciocavallo. This pear-shaped cheese features a tangy taste and smooth texture, often likened to Provolone. Its versatility shines as it can be enjoyed on its own, melted, or grated over pasta.

11. Bel Paese (828)

Staying in Italy, Bel Paese offers a delicate and mild flavour, making it a delightful table cheese. Its creamy texture complements crusty bread and fresh fruits.

12. Jarlsberg (825)

Hailing from Norway, Jarlsberg is famed for its sweet and nutty taste, akin to Swiss cheese. It adds depth to sandwiches and is an excellent melting cheese for warm dishes.

13. Cotija (800)

Mexico’s Cotija features a crumbly texture and a robust, salty taste. It’s traditionally crumbled over dishes like tacos and salads, providing a unique calcium-rich zing.

14. Imokilly Regato (786)

Imokilly Regato cheese is Ireland’s only PDO cheese, produced in County Cork. It is a semi-soft cheese with a slightly sweet and nutty flavour. And it is commonly used as a topping for pizzas, salads and pasta dishes.

15. Danablu (786)

Finally, we have Denmark’s Danablu. This gateway blue cheese offers a moderate aroma and a delectable, tangy taste. Moreover, its crumbly texture enhances salads and spreads, infusing them with a bold calcium-rich character.

Summary

Incorporating calcium-rich cheeses into your diet can significantly contribute to meeting your daily calcium needs while indulging in a delightful array of flavours and textures.

From the complex Parmigiano Reggiano to the tangy Cotija, these 15 high calcium cheeses offer a diverse range of options to elevate your culinary experiences and support your bone health.

By understanding the factors that influence calcium content in cheeses and exploring the nuances of each variety, you can make informed choices to enhance your diet and well-being.

Did your favourite cheese not make our list? Drop us a comment below to find out how much calcium is in it.

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.