Calcium absorption from food depends on what else you eat at that meal. Phytates in grains and oxalates in leafy greens bind calcium and prevent your gut from taking it in. The numbers in the table below show total calcium, but your body may capture only part of it, depending on what you pair it with.
Dairy products, canned fish with bones, and fortified plant drinks cluster at the top of this ranking. Leafy greens contain calcium in large amounts yet sit lower in actual usable calcium because oxalates interfere with absorption. To meet the 1300 mg Daily Value, most people need multiple sources across the day rather than one single food.
Without dairy or fish, calcium comes from fortified plant drinks, tofu made with calcium sulphate, and leafy greens; though greens pose an absorption problem. Fortification becomes the reliable route: a glass of fortified soya drink delivers more usable calcium than a handful of spinach. You need to read labels closely, because not all plant-based alternatives are fortified, and levels vary widely between brands.
FDA daily value: 1300 mg
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Showing 451–500 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 452 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 453 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 150.00 mg | 12% |
| 454 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 150.00 mg | 12% |
| 455 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 150.00 mg | 12% |
| 456 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 150.00 mg | 12% |
| 457 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 150.00 mg | 12% |
| 458 | Seeds, sesame flour, low-fat | Nut and Seed Products | 149.00 mg | 11% |
| 459 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 149.00 mg | 11% |
| 460 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 461 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 462 | HOUSE FOODS Premium Firm Tofu | Legumes and Legume Products | 149.00 mg | 11% |
| 463 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 149.00 mg | 11% |
| 464 | Spices, pepper, red or cayenne | Spices and Herbs | 148.00 mg | 11% |
| 465 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 147.00 mg | 11% |
| 466 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 147.00 mg | 11% |
| 467 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 147.00 mg | 11% |
| 468 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 147.00 mg | 11% |
| 469 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 146.00 mg | 11% |
| 470 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 146.00 mg | 11% |
| 471 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 146.00 mg | 11% |
| 472 | Cake, yellow, prepared from recipe without frosting | Baked Products | 146.00 mg | 11% |
| 473 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 474 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 475 | Nuts, pilinuts, dried | Nut and Seed Products | 145.00 mg | 11% |
| 476 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 145.00 mg | 11% |
| 477 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 144.00 mg | 11% |
| 478 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 144.00 mg | 11% |
| 479 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 144.00 mg | 11% |
| 480 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 143.00 mg | 11% |
| 481 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 143.00 mg | 11% |
| 482 | Papad | Legumes and Legume Products | 143.00 mg | 11% |
| 483 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 143.00 mg | 11% |
| 484 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 143.00 mg | 11% |
| 485 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 142.00 mg | 11% |
| 486 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 142.00 mg | 11% |
| 487 | Vital wheat gluten | Cereal Grains and Pasta | 142.00 mg | 11% |
| 488 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 142.00 mg | 11% |
| 489 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 142.00 mg | 11% |
| 490 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 491 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 141.00 mg | 11% |
| 492 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 493 | Beverages, coffee, instant, regular, powder | Beverages | 141.00 mg | 11% |
| 494 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 141.00 mg | 11% |
| 495 | Snack, Pretzel, hard chocolate coated | Snacks | 141.00 mg | 11% |
| 496 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 141.00 mg | 11% |
| 497 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 140.00 mg | 11% |
| 498 | English muffins, whole grain white | Baked Products | 140.00 mg | 11% |
| 499 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 140.00 mg | 11% |
| 500 | Peanut flour, defatted | Legumes and Legume Products | 140.00 mg | 11% |
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