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 301–350 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Collards, raw | Vegetables and Vegetable Products | 232.00 mg | 18% |
| 302 | Candies, bars, Alpine White bar with almonds | Sweets | 231.00 mg | 18% |
| 303 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 230.00 mg | 18% |
| 304 | Spices, paprika | Spices and Herbs | 229.00 mg | 18% |
| 305 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 229.00 mg | 18% |
| 306 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 228.00 mg | 18% |
| 307 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 228.00 mg | 18% |
| 308 | Dessert, egg custard, dry mix, unprepared | Sweets | 228.00 mg | 18% |
| 309 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 224.00 mg | 17% |
| 310 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 224.00 mg | 17% |
| 311 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 222.00 mg | 17% |
| 312 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 222.00 mg | 17% |
| 313 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 222.00 mg | 17% |
| 314 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 220.00 mg | 17% |
| 315 | Pancake, plain, homemade | Baked Products | 219.00 mg | 17% |
| 316 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 219.00 mg | 17% |
| 317 | Cake, white, regular, dry mix, unprepared | Baked Products | 219.00 mg | 17% |
| 318 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 218.00 mg | 17% |
| 319 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 217.00 mg | 17% |
| 320 | Soybean, fermented products, natto | Legumes and Legume Products | 217.00 mg | 17% |
| 321 | Roselle, raw | Fruits and fruit juices | 215.00 mg | 17% |
| 322 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 215.00 mg | 17% |
| 323 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 215.00 mg | 17% |
| 324 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 214.00 mg | 16% |
| 325 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 213.00 mg | 16% |
| 326 | English muffin, multigrain (also granola), toasted | Baked Products | 213.00 mg | 16% |
| 327 | Carrot, dehydrated | Vegetables and Vegetable Products | 212.00 mg | 16% |
| 328 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 212.00 mg | 16% |
| 329 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 211.00 mg | 16% |
| 330 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 211.00 mg | 16% |
| 331 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 211.00 mg | 16% |
| 332 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 333 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 334 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 210.00 mg | 16% |
| 335 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 209.00 mg | 16% |
| 336 | Spices, dill weed, fresh | Spices and Herbs | 208.00 mg | 16% |
| 337 | Jute, potherb, raw | Vegetables and Vegetable Products | 208.00 mg | 16% |
| 338 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 207.00 mg | 16% |
| 339 | Pancake, blueberry, homemade | Baked Products | 206.00 mg | 16% |
| 340 | Soy flour, full-fat, raw | Legumes and Legume Products | 206.00 mg | 16% |
| 341 | Kale, scotch, raw | Vegetables and Vegetable Products | 205.00 mg | 16% |
| 342 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 205.00 mg | 16% |
| 343 | Candies, confectioner's coating, yogourt | Sweets | 205.00 mg | 16% |
| 344 | Cake, shortcake, biscuit-type, homemade | Baked Products | 205.00 mg | 16% |
| 345 | Sweets, fancy molasses | Sweets | 205.00 mg | 16% |
| 346 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 204.00 mg | 16% |
| 347 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 204.00 mg | 16% |
| 348 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 204.00 mg | 16% |
| 349 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 203.00 mg | 16% |
| 350 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 203.00 mg | 16% |
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