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 151–200 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 267.00 mg | 21% |
| 152 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 267.00 mg | 21% |
| 153 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 266.00 mg | 20% |
| 154 | Spices, mustard seed, yellow | Spices and Herbs | 266.00 mg | 20% |
| 155 | English muffin, whole wheat | Baked Products | 265.00 mg | 20% |
| 156 | spices, pepper, white | Spices and Herbs | 265.00 mg | 20% |
| 157 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 263.00 mg | 20% |
| 158 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 258.00 mg | 20% |
| 159 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 258.00 mg | 20% |
| 160 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 257.00 mg | 20% |
| 161 | Beans, white, flour | Legumes and Legume Products | 256.00 mg | 20% |
| 162 | Waffle, plain, homemade | Baked Products | 255.00 mg | 20% |
| 163 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 255.00 mg | 20% |
| 164 | Spices, mace, ground | Spices and Herbs | 252.00 mg | 19% |
| 165 | Candies, bars, Symphony | Sweets | 251.00 mg | 19% |
| 166 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 250.00 mg | 19% |
| 167 | Soy meal, defatted, raw | Legumes and Legume Products | 244.00 mg | 19% |
| 168 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 244.00 mg | 19% |
| 169 | Peppermint, fresh | Spices and Herbs | 243.00 mg | 19% |
| 170 | Soy flour, defatted | Legumes and Legume Products | 241.00 mg | 19% |
| 171 | Beans, white, raw | Legumes and Legume Products | 240.00 mg | 18% |
| 172 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 236.00 mg | 18% |
| 173 | Collards, raw | Vegetables and Vegetable Products | 232.00 mg | 18% |
| 174 | Candies, bars, Alpine White bar with almonds | Sweets | 231.00 mg | 18% |
| 175 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 230.00 mg | 18% |
| 176 | Spices, paprika | Spices and Herbs | 229.00 mg | 18% |
| 177 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 228.00 mg | 18% |
| 178 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 224.00 mg | 17% |
| 179 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 220.00 mg | 17% |
| 180 | Pancake, plain, homemade | Baked Products | 219.00 mg | 17% |
| 181 | Cake, white, regular, dry mix, unprepared | Baked Products | 219.00 mg | 17% |
| 182 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 219.00 mg | 17% |
| 183 | Soybean, fermented products, natto | Legumes and Legume Products | 217.00 mg | 17% |
| 184 | Roselle, raw | Fruits and fruit juices | 215.00 mg | 17% |
| 185 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 215.00 mg | 17% |
| 186 | English muffin, multigrain (also granola), toasted | Baked Products | 213.00 mg | 16% |
| 187 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 213.00 mg | 16% |
| 188 | Carrot, dehydrated | Vegetables and Vegetable Products | 212.00 mg | 16% |
| 189 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 211.00 mg | 16% |
| 190 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 211.00 mg | 16% |
| 191 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 211.00 mg | 16% |
| 192 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 193 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 194 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 195 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 209.00 mg | 16% |
| 196 | Spices, dill weed, fresh | Spices and Herbs | 208.00 mg | 16% |
| 197 | Jute, potherb, raw | Vegetables and Vegetable Products | 208.00 mg | 16% |
| 198 | Pancake, blueberry, homemade | Baked Products | 206.00 mg | 16% |
| 199 | Soy flour, full-fat, raw | Legumes and Legume Products | 206.00 mg | 16% |
| 200 | Candies, confectioner's coating, yogourt | Sweets | 205.00 mg | 16% |
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