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 101–150 of 336 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 101.00 mg | 8% |
| 102 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 98.00 mg | 8% |
| 103 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 98.00 mg | 8% |
| 104 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 98.00 mg | 8% |
| 105 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 98.00 mg | 8% |
| 106 | Cream cheese, full fat, block | Dairy and Egg Products | 97.11 mg | 7% |
| 107 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 97.00 mg | 7% |
| 108 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 88.27 mg | 7% |
| 109 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 88.26 mg | 7% |
| 110 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 78.00 mg | 6% |
| 111 | Flour, cassava | Vegetables and Vegetable Products | 74.55 mg | 6% |
| 112 | Beet greens, raw | Vegetables and Vegetable Products | 72.80 mg | 6% |
| 113 | Blackeye pea, dry | Legumes and Legume Products | 71.40 mg | 5% |
| 114 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 69.19 mg | 5% |
| 115 | Spinach, baby | Vegetables and Vegetable Products | 68.35 mg | 5% |
| 116 | Spinach, baby | Vegetables and Vegetable Products | 68.35 mg | 5% |
| 117 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 67.16 mg | 5% |
| 118 | Spinach, mature | Vegetables and Vegetable Products | 66.64 mg | 5% |
| 119 | Spinach, mature | Vegetables and Vegetable Products | 66.64 mg | 5% |
| 120 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 63.91 mg | 5% |
| 121 | Mustard, prepared, yellow | Spices and Herbs | 63.00 mg | 5% |
| 122 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 61.93 mg | 5% |
| 123 | Lentils, dry | Legumes and Legume Products | 61.85 mg | 5% |
| 124 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 61.66 mg | 5% |
| 125 | Cream, heavy | Dairy and Egg Products | 61.21 mg | 5% |
| 126 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 60.25 mg | 5% |
| 127 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 59.44 mg | 5% |
| 128 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 56.94 mg | 4% |
| 129 | Flour, chestnut | Nut and Seed Products | 55.81 mg | 4% |
| 130 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 55.23 mg | 4% |
| 131 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 55.00 mg | 4% |
| 132 | Nuts, pecans, halves, raw | Nut and Seed Products | 54.83 mg | 4% |
| 133 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 54.00 mg | 4% |
| 134 | Nuts, macadamia nuts, raw | Nut and Seed Products | 52.71 mg | 4% |
| 135 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 51.41 mg | 4% |
| 136 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 51.34 mg | 4% |
| 137 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 51.00 mg | 4% |
| 138 | Salt, table, iodized | Spices and Herbs | 50.00 mg | 4% |
| 139 | Salt, table, iodized | Spices and Herbs | 50.00 mg | 4% |
| 140 | Peanut butter, creamy | Legumes and Legume Products | 49.85 mg | 4% |
| 141 | Peanuts, raw | Legumes and Legume Products | 49.13 mg | 4% |
| 142 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 49.00 mg | 4% |
| 143 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 48.00 mg | 4% |
| 144 | Celery, raw | Vegetables and Vegetable Products | 46.28 mg | 4% |
| 145 | Broccoli, raw | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 146 | Broccoli, raw | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 147 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 45.53 mg | 4% |
| 148 | Parsnips, raw | Vegetables and Vegetable Products | 44.16 mg | 3% |
| 149 | Flour, potato | Vegetables and Vegetable Products | 44.12 mg | 3% |
| 150 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 43.96 mg | 3% |
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