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 351–400 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 202.00 mg | 16% |
| 352 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 201.00 mg | 15% |
| 353 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% |
| 354 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 201.00 mg | 15% |
| 355 | Muffin, plain, homemade, made with 2% milk | Baked Products | 200.00 mg | 15% |
| 356 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 200.00 mg | 15% |
| 357 | Fast foods, mexican, enchilada with cheese | Fast Foods | 199.00 mg | 15% |
| 358 | Spices, spearmint, fresh | Spices and Herbs | 199.00 mg | 15% |
| 359 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 199.00 mg | 15% |
| 360 | Instant breakfast, powder, prepared with 2% milk | Beverages | 198.00 mg | 15% |
| 361 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 198.00 mg | 15% |
| 362 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 197.00 mg | 15% |
| 363 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 197.00 mg | 15% |
| 364 | English muffin, plain (also sourdough), toasted | Baked Products | 197.00 mg | 15% |
| 365 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 197.00 mg | 15% |
| 366 | English muffin, multigrain (also granola) | Baked Products | 196.00 mg | 15% |
| 367 | Granola bar, chewy, sweet and salty | Baked Products | 196.00 mg | 15% |
| 368 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 195.00 mg | 15% |
| 369 | Beans, kidney, light red, raw | Legumes and Legume Products | 195.00 mg | 15% |
| 370 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 194.00 mg | 15% |
| 371 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 194.00 mg | 15% |
| 372 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 194.00 mg | 15% |
| 373 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 194.00 mg | 15% |
| 374 | Yogourt, goat, plain | Dairy and Egg Products | 194.00 mg | 15% |
| 375 | Milk, fluid, sheep, whole | Dairy and Egg Products | 193.00 mg | 15% |
| 376 | English muffin, wheat, toasted | Baked Products | 193.00 mg | 15% |
| 377 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 193.00 mg | 15% |
| 378 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 192.00 mg | 15% |
| 379 | Candies, bars, Golden Almond | Sweets | 192.00 mg | 15% |
| 380 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 191.00 mg | 15% |
| 381 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 191.00 mg | 15% |
| 382 | Turnip greens, raw | Vegetables and Vegetable Products | 190.00 mg | 15% |
| 383 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 190.00 mg | 15% |
| 384 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 189.00 mg | 15% |
| 385 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 189.00 mg | 15% |
| 386 | Candies, bars / chips, milk chocolate, plain | Sweets | 189.00 mg | 15% |
| 387 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 189.00 mg | 15% |
| 388 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 188.00 mg | 14% |
| 389 | Fast foods, pizza, cheese, regular crust | Fast Foods | 188.00 mg | 14% |
| 390 | Soybean, curd cheese | Legumes and Legume Products | 188.00 mg | 14% |
| 391 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 188.00 mg | 14% |
| 392 | Soy flour, full-fat, roasted | Legumes and Legume Products | 188.00 mg | 14% |
| 393 | Bread, potato | Baked Products | 188.00 mg | 14% |
| 394 | Dandelion greens, raw | Vegetables and Vegetable Products | 187.00 mg | 14% |
| 395 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 187.00 mg | 14% |
| 396 | Candies, bars, milk chocolate with rice cereal | Sweets | 187.00 mg | 14% |
| 397 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 187.00 mg | 14% |
| 398 | Beans, french, mature seeds, raw | Legumes and Legume Products | 186.00 mg | 14% |
| 399 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 185.00 mg | 14% |
| 400 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 185.00 mg | 14% |
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