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 151–200 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Spices, pepper, black | Spices and Herbs | 443.00 mg | 34% |
| 152 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 440.00 mg | 34% |
| 153 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 440.00 mg | 34% |
| 154 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 436.00 mg | 34% |
| 155 | Quesadilla with cheese | Mixed Dishes | 430.00 mg | 33% |
| 156 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 429.00 mg | 33% |
| 157 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 429.00 mg | 33% |
| 158 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 428.00 mg | 33% |
| 159 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 426.00 mg | 33% |
| 160 | Nuts, almond meal, partially defatted | Nuts and Seeds | 424.00 mg | 33% |
| 161 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 424.00 mg | 33% |
| 162 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 420.00 mg | 32% |
| 163 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 420.00 mg | 32% |
| 164 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 420.00 mg | 32% |
| 165 | Agave, raw | Vegetables and Vegetable Products | 417.00 mg | 32% |
| 166 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 416.00 mg | 32% |
| 167 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 415.00 mg | 32% |
| 168 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 413.00 mg | 32% |
| 169 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 412.00 mg | 32% |
| 170 | Bar, milk and cereal | Baked Products | 410.00 mg | 32% |
| 171 | Spices, thyme, fresh | Spices and Herbs | 405.00 mg | 31% |
| 172 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 405.00 mg | 31% |
| 173 | Cheese, gjetost | Dairy and Egg Products | 400.00 mg | 31% |
| 174 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 398.00 mg | 31% |
| 175 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 396.00 mg | 30% |
| 176 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 392.00 mg | 30% |
| 177 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 392.00 mg | 30% |
| 178 | Cheese, camembert | Dairy and Egg Products | 388.00 mg | 30% |
| 179 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 387.00 mg | 30% |
| 180 | Drink, orange flavour, vitamin C added, low calorie, powder | Beverages | 385.00 mg | 30% |
| 181 | Drink, fruit flavour, powder, vitamin C, unsweetened | Beverages | 385.00 mg | 30% |
| 182 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 385.00 mg | 30% |
| 183 | Drink, orange flavour, vitamin C added, powder | Beverages | 385.00 mg | 30% |
| 184 | Drink, fruit flavour, powder, low calorie, vitamin C | Beverages | 385.00 mg | 30% |
| 185 | Spices, onion powder | Spices and Herbs | 384.00 mg | 30% |
| 186 | Spices, cardamom, ground | Spices and Herbs | 383.00 mg | 29% |
| 187 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 380.00 mg | 29% |
| 188 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 379.00 mg | 29% |
| 189 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 378.00 mg | 29% |
| 190 | Malted milk, natural flavour, enriched powder | Beverages | 376.00 mg | 29% |
| 191 | Tofu, fried | Legumes and Legume Products | 372.00 mg | 29% |
| 192 | Snacks, Clif bar, all flavours | Snacks | 368.00 mg | 28% |
| 193 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 367.00 mg | 28% |
| 194 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 366.00 mg | 28% |
| 195 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 364.00 mg | 28% |
| 196 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 363.00 mg | 28% |
| 197 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 363.00 mg | 28% |
| 198 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 363.00 mg | 28% |
| 199 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 360.00 mg | 28% |
| 200 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 357.00 mg | 27% |
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