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 251–300 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Muffins, English, whole-wheat | Baked Products | 265.00 mg | 20% |
| 252 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 263.00 mg | 20% |
| 253 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 258.00 mg | 20% |
| 254 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 258.00 mg | 20% |
| 255 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 258.00 mg | 20% |
| 256 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 257.00 mg | 20% |
| 257 | Seeds, flaxseed | Nut and Seed Products | 255.00 mg | 20% |
| 258 | Waffles, plain, prepared from recipe | Baked Products | 255.00 mg | 20% |
| 259 | Kale, raw | Vegetables and Vegetable Products | 254.00 mg | 20% |
| 260 | Spices, mace, ground | Spices and Herbs | 252.00 mg | 19% |
| 261 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 252.00 mg | 19% |
| 262 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 250.00 mg | 19% |
| 263 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 250.00 mg | 19% |
| 264 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 246.00 mg | 19% |
| 265 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 246.00 mg | 19% |
| 266 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 245.00 mg | 19% |
| 267 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 244.00 mg | 19% |
| 268 | Soy meal, defatted, raw | Legumes and Legume Products | 244.00 mg | 19% |
| 269 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 243.00 mg | 19% |
| 270 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 243.00 mg | 19% |
| 271 | Peppermint, fresh | Spices and Herbs | 243.00 mg | 19% |
| 272 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 242.00 mg | 19% |
| 273 | Soy flour, defatted | Legumes and Legume Products | 241.00 mg | 19% |
| 274 | Beans, white, mature seeds, raw | Legumes and Legume Products | 240.00 mg | 18% |
| 275 | Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | Legumes and Legume Products | 239.00 mg | 18% |
| 276 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 238.00 mg | 18% |
| 277 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 237.00 mg | 18% |
| 278 | Nuts, almonds, blanched | Nut and Seed Products | 236.00 mg | 18% |
| 279 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 235.00 mg | 18% |
| 280 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 234.00 mg | 18% |
| 281 | Collards, raw | Vegetables and Vegetable Products | 232.00 mg | 18% |
| 282 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 231.00 mg | 18% |
| 283 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 230.00 mg | 18% |
| 284 | Spices, paprika | Spices and Herbs | 229.00 mg | 18% |
| 285 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 229.00 mg | 18% |
| 286 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 226.00 mg | 17% |
| 287 | Winged bean leaves, raw | Vegetables and Vegetable Products | 224.00 mg | 17% |
| 288 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 223.00 mg | 17% |
| 289 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 223.00 mg | 17% |
| 290 | Pancakes, plain, prepared from recipe | Baked Products | 219.00 mg | 17% |
| 291 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 219.00 mg | 17% |
| 292 | Natto | Legumes and Legume Products | 217.00 mg | 17% |
| 293 | Amaranth leaves, raw | Vegetables and Vegetable Products | 215.00 mg | 17% |
| 294 | Roselle, raw | Fruits and Fruit Juices | 215.00 mg | 17% |
| 295 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 215.00 mg | 17% |
| 296 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 215.00 mg | 17% |
| 297 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 213.00 mg | 16% |
| 298 | Candies, CARAMELLO Candy Bar | Sweets | 213.00 mg | 16% |
| 299 | Carrot, dehydrated | Vegetables and Vegetable Products | 212.00 mg | 16% |
| 300 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 211.00 mg | 16% |
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