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 201–250 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 357.00 mg | 27% |
| 202 | Cheese, cream, fat free | Dairy and Egg Products | 351.00 mg | 27% |
| 203 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 350.00 mg | 27% |
| 204 | Carob (St. John's bread), flour | Legumes and Legume Products | 348.00 mg | 27% |
| 205 | Nuts, almond butter, plain | Nuts and Seeds | 347.00 mg | 27% |
| 206 | Nuts, almond butter, plain, salted | Nuts and Seeds | 347.00 mg | 27% |
| 207 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 338.00 mg | 26% |
| 208 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 336.00 mg | 26% |
| 209 | Mozzarella sticks, fried | Mixed Dishes | 334.00 mg | 26% |
| 210 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 330.00 mg | 25% |
| 211 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 330.00 mg | 25% |
| 212 | Spices, chili powder | Spices and Herbs | 330.00 mg | 25% |
| 213 | Cereal, ready to eat, Chex: honey nut, General Mills | Breakfast cereals | 330.00 mg | 25% |
| 214 | Egg substitute, powder | Dairy and Egg Products | 326.00 mg | 25% |
| 215 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 320.00 mg | 25% |
| 216 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 320.00 mg | 25% |
| 217 | Spices, rosemary, fresh | Spices and Herbs | 317.00 mg | 24% |
| 218 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 312.00 mg | 24% |
| 219 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 311.00 mg | 24% |
| 220 | Cheese sauce, homemade | Dairy and Egg Products | 311.00 mg | 24% |
| 221 | Lambsquarters, raw | Vegetables and Vegetable Products | 309.00 mg | 24% |
| 222 | Waffle, plain, frozen, ready-to-heat | Baked Products | 308.00 mg | 24% |
| 223 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 307.00 mg | 24% |
| 224 | Egg, chicken, yolk, dried | Dairy and Egg Products | 307.00 mg | 24% |
| 225 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 306.00 mg | 24% |
| 226 | Candies, bars / chips, carob | Sweets | 303.00 mg | 23% |
| 227 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 302.00 mg | 23% |
| 228 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 299.00 mg | 23% |
| 229 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 299.00 mg | 23% |
| 230 | Malted milk, natural flavour, powder | Beverages | 298.00 mg | 23% |
| 231 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 298.00 mg | 23% |
| 232 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 292.00 mg | 22% |
| 233 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 291.00 mg | 22% |
| 234 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 291.00 mg | 22% |
| 235 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 291.00 mg | 22% |
| 236 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 290.00 mg | 22% |
| 237 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 290.00 mg | 22% |
| 238 | Grape leaves, canned | Vegetables and Vegetable Products | 289.00 mg | 22% |
| 239 | Fast foods, pizza, cheese, thin crust | Fast Foods | 288.00 mg | 22% |
| 240 | English muffin, whole wheat, toasted | Baked Products | 288.00 mg | 22% |
| 241 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 286.00 mg | 22% |
| 242 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 286.00 mg | 22% |
| 243 | Soy flour, low fat | Legumes and Legume Products | 285.00 mg | 22% |
| 244 | Instant breakfast, powder, chocolate | Beverages | 285.00 mg | 22% |
| 245 | Candies, chocolate covered, dietetic or low calorie | Sweets | 285.00 mg | 22% |
| 246 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 284.00 mg | 22% |
| 247 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 284.00 mg | 22% |
| 248 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 283.00 mg | 22% |
| 249 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 283.00 mg | 22% |
| 250 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 280.00 mg | 22% |
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