Dairy is the most concentrated dietary source of calcium by a significant margin, with most products ranking well above the 80th percentile globally. It also contributes meaningful vitamin B12, phosphorus, and riboflavin (B2), particularly in fermented and aged forms. Eggs complement dairy well: they are a standout source of choline and selenium, and one of the few reliable food sources of vitamin D outside of fish.

High in Calcium Calcium in dairy and eggs

Food Also high in Variants
Buttermilk Low 1
Cheese American Sodium, Phosphorus 3
Cheese Blue Saturated Fat, Pantothenic Acid (B5) 1
Cheese Brick Saturated Fat, Phosphorus 1
Cheese Camembert Saturated Fat, Riboflavin (B2) 1
Cheese Caraway Isoleucine, Valine 1
Cheese Cheddar Saturated Fat, Phosphorus 5
Cheese Cheshire Saturated Fat, Phosphorus 1
Cheese Colby Saturated Fat, Phosphorus 1
Cheese Cotija Sodium, Phosphorus 1
Cheese Edam Valine, Phenylalanine 1
Cheese Feta Sodium, Saturated Fat 2
Cheese Food Sodium, Saturated Fat 4
Cheese Fresh Saturated Fat, Phosphorus 1
Cheese Gouda Valine, Phenylalanine 1
Cheese Gruyere Leucine, Valine 1
Cheese Limburger Saturated Fat, Phosphorus 1
Cheese Low Phosphorus, Isoleucine 2
Cheese Mexican Saturated Fat, Phosphorus 6
Cheese Monterey Saturated Fat, Phosphorus 3
Cheese Mozzarella Phosphorus, Tryptophan 7
Cheese Muenster Phosphorus, Saturated Fat 2
Cheese Oaxaca Saturated Fat, Phosphorus 1
Cheese Pasteurized Phosphorus, Sodium 8
Cheese Port Valine, Phenylalanine 1
Cheese Provolone Phosphorus, Valine 3
Cheese Queso Saturated Fat, Phosphorus 1
Cheese Ricotta Vitamin A, Saturated Fat 2
Cheese Romano Phosphorus, Leucine 1
Cheese Sauce Saturated Fat, Sodium 1
Cheese Substitute Phosphorus, Vitamin A 1
Cheese Swiss Phosphorus, Saturated Fat 4
Cheese Tilsit Valine, Phosphorus 1
Cheese White Phosphorus, Saturated Fat 1
Cottage Cheese Sodium 1
Cream Half 2
Eggnog Vitamin D, Vitamin A 1
Fat Free Dietary Fiber, Vitamin A 1
Imitation Cheese Phosphorus, Total Fat 1
Kraft Breakstones 2
Milk Riboflavin (B2), Vitamin A 6
Milk Buttermilk 4
Milk Chocolate Vitamin D, Vitamin A 7
Milk Dessert Dietary Fiber, Total Sugars 2
Milk Dry Protein, Potassium 7
Milk Evaporated Vitamin D, Riboflavin (B2) 1
Milk Filled 2
Milk Fluid Vitamin D 2
Milk Goat Vitamin D 1
Milk Indian Magnesium, Saturated Fat 1
Milk Lowfat Vitamin A, Vitamin D 3
Milk Nonfat Vitamin D, Vitamin A 4
Milk Producer 1
Milk Reduced Vitamin D 5
Milk Shakes Total Sugars, Vitamin D 2
Milk Sheep Riboflavin (B2), Saturated Fat 1
Whey Acid Total Sugars 2
Whey Sweet Total Sugars 2
Yogurt Total Sugars 2
Yogurt Fruit Total Sugars 9
Yogurt Greek 29
Yogurt Plain 4
Yogurt Vanilla Vitamin D 6

High in Vitamin A Vitamin A in dairy and eggs

Food Also high in Variants
Kefir Lowfat Calcium, Vitamin D 2
Light Ice Total Sugars 3
Milk Human 1

High in Choline Choline in dairy and eggs

High in Magnesium Magnesium in dairy and eggs

Food Also high in Variants
Beverage Instant Zinc, Folate 2
Yogurt Chocolate Vitamin D, Copper 2

High in Pantothenic Acid (B5) Pantothenic Acid (B5) in dairy and eggs

High in Phosphorus Phosphorus in dairy and eggs

High in Potassium Potassium in dairy and eggs

Food Also high in Variants
Cheese Gjetost Riboflavin (B2), Pantothenic Acid (B5) 1

High in Protein Protein in dairy and eggs

Food Also high in Variants
Egg White Leucine, Selenium 6
Parmesan Cheese Calcium, Phosphorus 1

High in Riboflavin (B2) Riboflavin (B2) in dairy and eggs

Food Also high in Variants
Eggs Grade Selenium, Total Fat 3
Reddi Wip Calcium, Total Sugars 1

High in Saturated Fat Saturated Fat in dairy and eggs

High in Selenium

Food Also high in Variants
Egg Substitute Pantothenic Acid (B5), Riboflavin (B2) 2

High in Sodium Sodium in dairy and eggs

High in Total Fat Total Fat in dairy and eggs

Food Also high in Variants
Butter Clarified Saturated Fat 1

High in Total Sugars Total Sugars in dairy and eggs

High in Valine Valine in dairy and eggs

High in Vitamin D Vitamin D in dairy and eggs

Food Also high in Variants
Milk Imitation Calcium, Vitamin A 1
Milk Low Calcium 1

Other

Food Also high in Variants
Cheese Cottage 9
Milk Substitutes 1
Whipped Cream 1