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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 211.00 mg | 16% |
| 302 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 211.00 mg | 16% |
| 303 | Cake, yellow, enriched, dry mix | Baked Products | 211.00 mg | 16% |
| 304 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 210.00 mg | 16% |
| 305 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 306 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 307 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 308 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 209.00 mg | 16% |
| 309 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 209.00 mg | 16% |
| 310 | Dill weed, fresh | Spices and Herbs | 208.00 mg | 16% |
| 311 | Jute, potherb, raw | Vegetables and Vegetable Products | 208.00 mg | 16% |
| 312 | Pancakes, blueberry, prepared from recipe | Baked Products | 206.00 mg | 16% |
| 313 | Soy flour, full-fat, raw | Legumes and Legume Products | 206.00 mg | 16% |
| 314 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 205.00 mg | 16% |
| 315 | Molasses | Sweets | 205.00 mg | 16% |
| 316 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 205.00 mg | 16% |
| 317 | Meat extender | Legumes and Legume Products | 204.00 mg | 16% |
| 318 | Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES | Sweets | 203.00 mg | 16% |
| 319 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 202.00 mg | 16% |
| 320 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 201.00 mg | 15% |
| 321 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% |
| 322 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 201.00 mg | 15% |
| 323 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 201.00 mg | 15% |
| 324 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 200.00 mg | 15% |
| 325 | Spearmint, fresh | Spices and Herbs | 199.00 mg | 15% |
| 326 | Candies, white chocolate | Sweets | 199.00 mg | 15% |
| 327 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 197.00 mg | 15% |
| 328 | Soybeans, green, raw | Vegetables and Vegetable Products | 197.00 mg | 15% |
| 329 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 197.00 mg | 15% |
| 330 | Muffins, English, mixed-grain (includes granola) | Baked Products | 196.00 mg | 15% |
| 331 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 195.00 mg | 15% |
| 332 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 194.00 mg | 15% |
| 333 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 192.00 mg | 15% |
| 334 | Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch | Baked Products | 191.00 mg | 15% |
| 335 | Goji berries, dried | Fruits and Fruit Juices | 190.00 mg | 15% |
| 336 | Turnip greens, raw | Vegetables and Vegetable Products | 190.00 mg | 15% |
| 337 | Soybean, curd cheese | Legumes and Legume Products | 188.00 mg | 14% |
| 338 | Bread, potato | Baked Products | 188.00 mg | 14% |
| 339 | Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu | Legumes and Legume Products | 188.00 mg | 14% |
| 340 | Soy flour, full-fat, roasted | Legumes and Legume Products | 188.00 mg | 14% |
| 341 | Dandelion greens, raw | Vegetables and Vegetable Products | 187.00 mg | 14% |
| 342 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 187.00 mg | 14% |
| 343 | Beans, french, mature seeds, raw | Legumes and Legume Products | 186.00 mg | 14% |
| 344 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 185.00 mg | 14% |
| 345 | Drumstick leaves, raw | Vegetables and Vegetable Products | 185.00 mg | 14% |
| 346 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 184.00 mg | 14% |
| 347 | Spices, nutmeg, ground | Spices and Herbs | 184.00 mg | 14% |
| 348 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 184.00 mg | 14% |
| 349 | Shallots, freeze-dried | Vegetables and Vegetable Products | 183.00 mg | 14% |
| 350 | Bread, crumbs, dry, grated, plain | Baked Products | 183.00 mg | 14% |
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