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 301–350 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 159.00 mg | 12% |
| 302 | Grains, amaranth, raw | Cereals, Grains and Pasta | 159.00 mg | 12% |
| 303 | Snacks, tortilla chips, nacho, light | Snacks | 159.00 mg | 12% |
| 304 | Seeds, sesame flour, high-fat | Nuts and Seeds | 159.00 mg | 12% |
| 305 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 306 | Candies, bars, Krackel | Sweets | 158.00 mg | 12% |
| 307 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 308 | Candies, truffles, homemade | Sweets | 157.00 mg | 12% |
| 309 | Candies, M&M's Almond Chocolate Candies | Sweets | 155.00 mg | 12% |
| 310 | Cake, yellow, light, dry mix, unprepared | Baked Products | 155.00 mg | 12% |
| 311 | Snacks, tortilla chips, taco | Snacks | 155.00 mg | 12% |
| 312 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 313 | Cake mix, angel food, dry, unprepared | Baked Products | 153.00 mg | 12% |
| 314 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 153.00 mg | 12% |
| 315 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 316 | Bread, white, commercial, with added fibre, toasted | Baked Products | 152.00 mg | 12% |
| 317 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 318 | Grains, amaranth, flour | Cereals, Grains and Pasta | 152.00 mg | 12% |
| 319 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 320 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 321 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 322 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 150.00 mg | 12% |
| 323 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 150.00 mg | 12% |
| 324 | Sweets, syrups, sorghum | Sweets | 150.00 mg | 12% |
| 325 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 150.00 mg | 12% |
| 326 | Moth beans, raw | Legumes and Legume Products | 150.00 mg | 12% |
| 327 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 150.00 mg | 12% |
| 328 | Kale, raw | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 329 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 330 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 331 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 149.00 mg | 11% |
| 332 | Seeds, sesame flour, low fat | Nuts and Seeds | 149.00 mg | 11% |
| 333 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 334 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 148.00 mg | 11% |
| 335 | Spices, pepper, red or cayenne | Spices and Herbs | 148.00 mg | 11% |
| 336 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 147.00 mg | 11% |
| 337 | Beans, navy, raw | Legumes and Legume Products | 147.00 mg | 11% |
| 338 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 146.00 mg | 11% |
| 339 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 145.00 mg | 11% |
| 340 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 341 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 145.00 mg | 11% |
| 342 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 343 | Muffin, wheat bran, with raisins, homemade | Baked Products | 144.00 mg | 11% |
| 344 | Indian, papad (papadum) | Legumes and Legume Products | 143.00 mg | 11% |
| 345 | Waffle, whole wheat, low fat | Baked Products | 143.00 mg | 11% |
| 346 | Beans, kidney, all types, raw | Legumes and Legume Products | 143.00 mg | 11% |
| 347 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 143.00 mg | 11% |
| 348 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 143.00 mg | 11% |
| 349 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 143.00 mg | 11% |
| 350 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 142.00 mg | 11% |
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