Calcium content varies by cheese type, aging, moisture level, and serving size. A general pattern is that harder, more aged cheeses can be more calcium-dense, but they may also carry higher sodium. Therefore, manage two metrics together: calcium gain and salt load. A sustainable approach is controlled portions (e.g., ~30–40 g) and meeting calcium targets through multiple sources such as yogurt/kefir and other foods rather than relying on cheese alone. If you have hypertension, kidney disease, or a low-sodium requirement, choose lower-salt options. Also remember: cheese is not a standalone bone solution—vitamin D status, resistance training, and adequate protein are essential.