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 451–500 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Bannock | Baked Products | 170.00 mg | 13% |
| 452 | Rose hips, wild, native | Fruits and fruit juices | 169.00 mg | 13% |
| 453 | Candies, milk chocolate coated coffee beans | Sweets | 169.00 mg | 13% |
| 454 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 168.00 mg | 13% |
| 455 | Spices, turmeric, ground | Spices and Herbs | 168.00 mg | 13% |
| 456 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 168.00 mg | 13% |
| 457 | Candies, bars, Mars almond | Sweets | 168.00 mg | 13% |
| 458 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 167.00 mg | 13% |
| 459 | Cracker, standard snack-type, with whole-wheat | Baked Products | 167.00 mg | 13% |
| 460 | Tomato powder | Vegetables and Vegetable Products | 166.00 mg | 13% |
| 461 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 166.00 mg | 13% |
| 462 | Beans, yellow, raw | Legumes and Legume Products | 166.00 mg | 13% |
| 463 | Spinach souffle, homemade | Vegetables and Vegetable Products | 165.00 mg | 13% |
| 464 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 465 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 466 | Fast foods, breakfast, english muffin with butter | Fast Foods | 163.00 mg | 13% |
| 467 | English muffin, plain (also sourdough) | Baked Products | 163.00 mg | 13% |
| 468 | Seeds, lotus seeds, dried | Nuts and Seeds | 163.00 mg | 13% |
| 469 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 163.00 mg | 13% |
| 470 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 163.00 mg | 13% |
| 471 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 163.00 mg | 13% |
| 472 | Fast foods, mexican, tostada with guacamole | Fast Foods | 162.00 mg | 12% |
| 473 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 162.00 mg | 12% |
| 474 | Fig, dried, uncooked | Fruits and fruit juices | 162.00 mg | 12% |
| 475 | Dessert, frozen, ice cream, light, vanilla | Sweets | 161.00 mg | 12% |
| 476 | Orange peel, raw | Fruits and fruit juices | 161.00 mg | 12% |
| 477 | Sweets, sugars, maple, granulated | Sweets | 161.00 mg | 12% |
| 478 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 161.00 mg | 12% |
| 479 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 161.00 mg | 12% |
| 480 | Cracker, cheese, Asiago | Baked Products | 160.00 mg | 12% |
| 481 | Arugula, raw | Vegetables and Vegetable Products | 160.00 mg | 12% |
| 482 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 160.00 mg | 12% |
| 483 | Taco shell, baked, unsalted | Baked Products | 160.00 mg | 12% |
| 484 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 12% |
| 485 | Grains, amaranth, raw | Cereals, Grains and Pasta | 159.00 mg | 12% |
| 486 | Snacks, tortilla chips, nacho, light | Snacks | 159.00 mg | 12% |
| 487 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 159.00 mg | 12% |
| 488 | Seeds, sesame flour, high-fat | Nuts and Seeds | 159.00 mg | 12% |
| 489 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 159.00 mg | 12% |
| 490 | Snacks, tortilla chips, unsalted, low fat | Snacks | 159.00 mg | 12% |
| 491 | Dessert, frozen, FUDGESICLE bar, low fat | Sweets | 159.00 mg | 12% |
| 492 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 159.00 mg | 12% |
| 493 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 159.00 mg | 12% |
| 494 | Dessert, frozen, ice cream, chocolate, light | Sweets | 159.00 mg | 12% |
| 495 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 159.00 mg | 12% |
| 496 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 497 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 158.00 mg | 12% |
| 498 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 158.00 mg | 12% |
| 499 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 500 | Cream, sour, light | Dairy and Egg Products | 158.00 mg | 12% |
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