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 1–50 of 415 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 1498.00 mg | 115% |
| 2 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 950.40 mg | 73% |
| 3 | Cheese, swiss | Dairy and Egg Products | 890.00 mg | 68% |
| 4 | Cheese, swiss | Dairy and Egg Products | 890.00 mg | 68% |
| 5 | Cheese, parmesan, grated | Dairy and Egg Products | 884.00 mg | 68% |
| 6 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 866.00 mg | 67% |
| 7 | Cheese, provolone, sliced | Dairy and Egg Products | 748.80 mg | 58% |
| 8 | Cheese, monterey jack, solid | Dairy and Egg Products | 714.60 mg | 55% |
| 9 | Cheese, cheddar | Dairy and Egg Products | 707.00 mg | 54% |
| 10 | Cheese, cotija, solid | Dairy and Egg Products | 699.60 mg | 54% |
| 11 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 693.00 mg | 53% |
| 12 | Cheese, dry white, queso seco | Dairy and Egg Products | 661.00 mg | 51% |
| 13 | Cheese, dry white, queso seco | Dairy and Egg Products | 661.00 mg | 51% |
| 14 | Cheese, queso fresco, solid | Dairy and Egg Products | 601.80 mg | 46% |
| 15 | Chia seeds, dry, raw | Cereal Grains and Pasta | 595.40 mg | 46% |
| 16 | Cheese, oaxaca, solid | Dairy and Egg Products | 532.30 mg | 41% |
| 17 | Cheese, American, restaurant | Dairy and Egg Products | 508.00 mg | 39% |
| 18 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 371.10 mg | 29% |
| 19 | Flour, soy, defatted | Legumes and Legume Products | 338.00 mg | 26% |
| 20 | Collards, raw | Vegetables and Vegetable Products | 276.40 mg | 21% |
| 21 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 273.00 mg | 21% |
| 22 | Egg, yolk, dried | Dairy and Egg Products | 270.00 mg | 21% |
| 23 | Almond butter, creamy | Nut and Seed Products | 263.80 mg | 20% |
| 24 | Flour, soy, full-fat | Legumes and Legume Products | 258.00 mg | 20% |
| 25 | Kale, raw | Vegetables and Vegetable Products | 254.00 mg | 20% |
| 26 | Nuts, almonds, whole, raw | Nut and Seed Products | 253.60 mg | 20% |
| 27 | Anchovies, canned in olive oil, with salt, drained | Finfish and Shellfish Products | 239.80 mg | 18% |
| 28 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 236.00 mg | 18% |
| 29 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 236.00 mg | 18% |
| 30 | Flour, almond | Nut and Seed Products | 232.30 mg | 18% |
| 31 | Flaxseed, ground | Nut and Seed Products | 229.90 mg | 18% |
| 32 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 229.00 mg | 18% |
| 33 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 229.00 mg | 18% |
| 34 | Cheese, ricotta, whole milk | Dairy and Egg Products | 224.00 mg | 17% |
| 35 | Cheese, ricotta, whole milk | Dairy and Egg Products | 224.00 mg | 17% |
| 36 | Egg, whole, dried | Dairy and Egg Products | 220.00 mg | 17% |
| 37 | Bread, white, commercially prepared | Baked Products | 211.00 mg | 16% |
| 38 | Arugula, baby, raw | Vegetables and Vegetable Products | 203.70 mg | 16% |
| 39 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% |
| 40 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% |
| 41 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% |
| 42 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% |
| 43 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% |
| 44 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% |
| 45 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% |
| 46 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% |
| 47 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% |
| 48 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% |
| 49 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% |
| 50 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% |
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