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 1–50 of 285 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Chia seeds, dry, raw | Cereal Grains and Pasta | 595.40 mg | 46% |
| 2 | Flour, soy, defatted | Legumes and Legume Products | 338.00 mg | 26% |
| 3 | Collards, raw | Vegetables and Vegetable Products | 276.40 mg | 21% |
| 4 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 273.00 mg | 21% |
| 5 | Almond butter, creamy | Nut and Seed Products | 263.80 mg | 20% |
| 6 | Flour, soy, full-fat | Legumes and Legume Products | 258.00 mg | 20% |
| 7 | Kale, raw | Vegetables and Vegetable Products | 254.00 mg | 20% |
| 8 | Nuts, almonds, whole, raw | Nut and Seed Products | 253.60 mg | 20% |
| 9 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 236.00 mg | 18% |
| 10 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 236.00 mg | 18% |
| 11 | Flour, almond | Nut and Seed Products | 232.30 mg | 18% |
| 12 | Flaxseed, ground | Nut and Seed Products | 229.90 mg | 18% |
| 13 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 229.00 mg | 18% |
| 14 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 229.00 mg | 18% |
| 15 | Bread, white, commercially prepared | Baked Products | 211.00 mg | 16% |
| 16 | Arugula, baby, raw | Vegetables and Vegetable Products | 203.70 mg | 16% |
| 17 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% |
| 18 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% |
| 19 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% |
| 20 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% |
| 21 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% |
| 22 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% |
| 23 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% |
| 24 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% |
| 25 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% |
| 26 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% |
| 27 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% |
| 28 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% |
| 29 | Nuts, brazilnuts, raw | Nut and Seed Products | 167.80 mg | 13% |
| 30 | Bread, whole-wheat, commercially prepared | Baked Products | 163.00 mg | 13% |
| 31 | Figs, dried, uncooked | Fruits and Fruit Juices | 162.00 mg | 12% |
| 32 | Figs, dried, uncooked | Fruits and Fruit Juices | 162.00 mg | 12% |
| 33 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 161.00 mg | 12% |
| 34 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 161.00 mg | 12% |
| 35 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 12% |
| 36 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 12% |
| 37 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 154.80 mg | 12% |
| 38 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 152.00 mg | 12% |
| 39 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 152.00 mg | 12% |
| 40 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 41 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 149.00 mg | 11% |
| 42 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 149.00 mg | 11% |
| 43 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 148.00 mg | 11% |
| 44 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 148.00 mg | 11% |
| 45 | Beans, cannellini, dry | Legumes and Legume Products | 142.90 mg | 11% |
| 46 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 137.00 mg | 11% |
| 47 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 137.00 mg | 11% |
| 48 | Flour, amaranth | Cereal Grains and Pasta | 135.20 mg | 10% |
| 49 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 134.70 mg | 10% |
| 50 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 121.00 mg | 9% |
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