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 451–500 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 123.00 mg | 9% |
| 452 | Sauce, adobo fresco | Soups, Sauces and Gravies | 123.00 mg | 9% |
| 453 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 123.00 mg | 9% |
| 454 | Fast foods, dessert, sundae, caramel | Fast Foods | 122.00 mg | 9% |
| 455 | Sweets, maple taffy | Sweets | 122.00 mg | 9% |
| 456 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 122.00 mg | 9% |
| 457 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 122.00 mg | 9% |
| 458 | Cake, pineapple upside-down, homemade | Baked Products | 120.00 mg | 9% |
| 459 | Cracker, standard snack-type | Baked Products | 120.00 mg | 9% |
| 460 | Watercress, raw | Vegetables and Vegetable Products | 120.00 mg | 9% |
| 461 | Cracker, standard snack type, low sodium | Baked Products | 120.00 mg | 9% |
| 462 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 120.00 mg | 9% |
| 463 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 119.00 mg | 9% |
| 464 | Lasagna, vegetarian, homemade | Mixed Dishes | 119.00 mg | 9% |
| 465 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 119.00 mg | 9% |
| 466 | Candies, bars, Whatchamacallit | Sweets | 118.00 mg | 9% |
| 467 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 468 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 469 | Yogourt, tofu | Legumes and Legume Products | 118.00 mg | 9% |
| 470 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 471 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 118.00 mg | 9% |
| 472 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 473 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 474 | Tea, instant, unsweetened, powder | Beverages | 118.00 mg | 9% |
| 475 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 118.00 mg | 9% |
| 476 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 118.00 mg | 9% |
| 477 | Dessert, rennin, vanilla, dry mix, unprepared | Sweets | 117.00 mg | 9% |
| 478 | Beet greens, raw | Vegetables and Vegetable Products | 117.00 mg | 9% |
| 479 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 117.00 mg | 9% |
| 480 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 117.00 mg | 9% |
| 481 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 117.00 mg | 9% |
| 482 | Bread pudding, with raisins, homemade | Baked Products | 117.00 mg | 9% |
| 483 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 117.00 mg | 9% |
| 484 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 117.00 mg | 9% |
| 485 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 116.00 mg | 9% |
| 486 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 116.00 mg | 9% |
| 487 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 116.00 mg | 9% |
| 488 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 115.00 mg | 9% |
| 489 | Mustard greens, raw | Vegetables and Vegetable Products | 115.00 mg | 9% |
| 490 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 115.00 mg | 9% |
| 491 | Candies, bars, Mars | Sweets | 115.00 mg | 9% |
| 492 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 114.00 mg | 9% |
| 493 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 114.00 mg | 9% |
| 494 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 114.00 mg | 9% |
| 495 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 114.00 mg | 9% |
| 496 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 114.00 mg | 9% |
| 497 | Spices, ginger, ground | Spices and Herbs | 114.00 mg | 9% |
| 498 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 114.00 mg | 9% |
| 499 | Beans, pinto, raw | Legumes and Legume Products | 113.00 mg | 9% |
| 500 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 113.00 mg | 9% |
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