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.
FDA daily value: 1300 mg
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Showing 201–250 of 5,518 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 363.00 mg | 28% |
| 202 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 363.00 mg | 28% |
| 203 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 363.00 mg | 28% |
| 204 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 360.00 mg | 28% |
| 205 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 357.00 mg | 27% |
| 206 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 357.00 mg | 27% |
| 207 | Cheese, cream, fat free | Dairy and Egg Products | 351.00 mg | 27% |
| 208 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 350.00 mg | 27% |
| 209 | Carob (St. John's bread), flour | Legumes and Legume Products | 348.00 mg | 27% |
| 210 | Nuts, almond butter, plain | Nuts and Seeds | 347.00 mg | 27% |
| 211 | Nuts, almond butter, plain, salted | Nuts and Seeds | 347.00 mg | 27% |
| 212 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 338.00 mg | 26% |
| 213 | Fast foods, entree, crab cake | Fast Foods | 337.00 mg | 26% |
| 214 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 336.00 mg | 26% |
| 215 | Mozzarella sticks, fried | Mixed Dishes | 334.00 mg | 26% |
| 216 | Cereal, ready to eat, Chex: honey nut, General Mills | Breakfast cereals | 330.00 mg | 25% |
| 217 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 330.00 mg | 25% |
| 218 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 330.00 mg | 25% |
| 219 | Spices, chili powder | Spices and Herbs | 330.00 mg | 25% |
| 220 | Egg substitute, powder | Dairy and Egg Products | 326.00 mg | 25% |
| 221 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 320.00 mg | 25% |
| 222 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 320.00 mg | 25% |
| 223 | Spices, rosemary, fresh | Spices and Herbs | 317.00 mg | 24% |
| 224 | Pork, mechanically separated, raw | Pork Products | 315.00 mg | 24% |
| 225 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 312.00 mg | 24% |
| 226 | Cheese sauce, homemade | Dairy and Egg Products | 311.00 mg | 24% |
| 227 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 311.00 mg | 24% |
| 228 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 310.00 mg | 24% |
| 229 | Lambsquarters, raw | Vegetables and Vegetable Products | 309.00 mg | 24% |
| 230 | Waffle, plain, frozen, ready-to-heat | Baked Products | 308.00 mg | 24% |
| 231 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 307.00 mg | 24% |
| 232 | Egg, chicken, yolk, dried | Dairy and Egg Products | 307.00 mg | 24% |
| 233 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 306.00 mg | 24% |
| 234 | Candies, bars / chips, carob | Sweets | 303.00 mg | 23% |
| 235 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 302.00 mg | 23% |
| 236 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 299.00 mg | 23% |
| 237 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 299.00 mg | 23% |
| 238 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 298.00 mg | 23% |
| 239 | Malted milk, natural flavour, powder | Beverages | 298.00 mg | 23% |
| 240 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 292.00 mg | 22% |
| 241 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 291.00 mg | 22% |
| 242 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 291.00 mg | 22% |
| 243 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 291.00 mg | 22% |
| 244 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 290.00 mg | 22% |
| 245 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 290.00 mg | 22% |
| 246 | Grape leaves, canned | Vegetables and Vegetable Products | 289.00 mg | 22% |
| 247 | Fast foods, pizza, cheese, thin crust | Fast Foods | 288.00 mg | 22% |
| 248 | English muffin, whole wheat, toasted | Baked Products | 288.00 mg | 22% |
| 249 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 286.00 mg | 22% |
| 250 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 286.00 mg | 22% |
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