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 201–250 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 205.00 mg | 16% |
| 202 | Cake, shortcake, biscuit-type, homemade | Baked Products | 205.00 mg | 16% |
| 203 | Kale, scotch, raw | Vegetables and Vegetable Products | 205.00 mg | 16% |
| 204 | Candies, confectioner's coating, yogourt | Sweets | 205.00 mg | 16% |
| 205 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 204.00 mg | 16% |
| 206 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 203.00 mg | 16% |
| 207 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 201.00 mg | 15% |
| 208 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% |
| 209 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 201.00 mg | 15% |
| 210 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 200.00 mg | 15% |
| 211 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 199.00 mg | 15% |
| 212 | Spices, spearmint, fresh | Spices and Herbs | 199.00 mg | 15% |
| 213 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 198.00 mg | 15% |
| 214 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 197.00 mg | 15% |
| 215 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 197.00 mg | 15% |
| 216 | English muffin, plain (also sourdough), toasted | Baked Products | 197.00 mg | 15% |
| 217 | English muffin, multigrain (also granola) | Baked Products | 196.00 mg | 15% |
| 218 | Granola bar, chewy, sweet and salty | Baked Products | 196.00 mg | 15% |
| 219 | Beans, kidney, light red, raw | Legumes and Legume Products | 195.00 mg | 15% |
| 220 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 195.00 mg | 15% |
| 221 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 194.00 mg | 15% |
| 222 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 194.00 mg | 15% |
| 223 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 194.00 mg | 15% |
| 224 | English muffin, wheat, toasted | Baked Products | 193.00 mg | 15% |
| 225 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 193.00 mg | 15% |
| 226 | Candies, bars, Golden Almond | Sweets | 192.00 mg | 15% |
| 227 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 191.00 mg | 15% |
| 228 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 191.00 mg | 15% |
| 229 | Turnip greens, raw | Vegetables and Vegetable Products | 190.00 mg | 15% |
| 230 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 190.00 mg | 15% |
| 231 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 189.00 mg | 15% |
| 232 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 189.00 mg | 15% |
| 233 | Bread, potato | Baked Products | 188.00 mg | 14% |
| 234 | Soybean, curd cheese | Legumes and Legume Products | 188.00 mg | 14% |
| 235 | Soy flour, full-fat, roasted | Legumes and Legume Products | 188.00 mg | 14% |
| 236 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 188.00 mg | 14% |
| 237 | Dandelion greens, raw | Vegetables and Vegetable Products | 187.00 mg | 14% |
| 238 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 187.00 mg | 14% |
| 239 | Beans, french, mature seeds, raw | Legumes and Legume Products | 186.00 mg | 14% |
| 240 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 185.00 mg | 14% |
| 241 | Spices, nutmeg, ground | Spices and Herbs | 184.00 mg | 14% |
| 242 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 184.00 mg | 14% |
| 243 | Bread crumbs, dry, grated, plain | Baked Products | 183.00 mg | 14% |
| 244 | Shallot, freeze-dried | Vegetables and Vegetable Products | 183.00 mg | 14% |
| 245 | Bread crumbs, dry, grated, seasoned | Baked Products | 182.00 mg | 14% |
| 246 | Garlic, raw | Vegetables and Vegetable Products | 181.00 mg | 14% |
| 247 | Grains, teff, uncooked | Cereals, Grains and Pasta | 180.00 mg | 14% |
| 248 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 178.00 mg | 14% |
| 249 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 178.00 mg | 14% |
| 250 | Plant-based beverage, protein powder, soy based, powder | Beverages | 178.00 mg | 14% |
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