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 501–550 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Carrot, dehydrated | Vegetables and Vegetable Products | 212.00 mg | 16% | USDA_SR |
| 502 | Carrot, dehydrated | Vegetables and Vegetable Products | 212.00 mg | 16% | CNF |
| 503 | Bread, white, commercially prepared | Baked Products | 211.00 mg | 16% | USDA_FF |
| 504 | Cake, yellow, enriched, dry mix | Baked Products | 211.00 mg | 16% | USDA_SR |
| 505 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 211.00 mg | 16% | USDA_SR |
| 506 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 211.00 mg | 16% | USDA_SR |
| 507 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 211.00 mg | 16% | USDA_SR |
| 508 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 211.00 mg | 16% | CNF |
| 509 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 211.00 mg | 16% | CNF |
| 510 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 211.00 mg | 16% | CNF |
| 511 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 210.00 mg | 16% | USDA_SR |
| 512 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 210.00 mg | 16% | USDA_SR |
| 513 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 210.00 mg | 16% | USDA_SR |
| 514 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 210.00 mg | 16% | USDA_SR |
| 515 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 210.00 mg | 16% | CNF |
| 516 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 210.00 mg | 16% | CNF |
| 517 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 210.00 mg | 16% | CNF |
| 518 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 209.00 mg | 16% | USDA_SR |
| 519 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 209.00 mg | 16% | USDA_SR |
| 520 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 209.00 mg | 16% | CNF |
| 521 | Dill weed, fresh | Spices and Herbs | 208.00 mg | 16% | USDA_SR |
| 522 | Jute, potherb, raw | Vegetables and Vegetable Products | 208.00 mg | 16% | USDA_SR |
| 523 | Jute, potherb, raw | Vegetables and Vegetable Products | 208.00 mg | 16% | CNF |
| 524 | Spices, dill weed, fresh | Spices and Herbs | 208.00 mg | 16% | CNF |
| 525 | Soy flour, full-fat, raw | Legumes and Legume Products | 206.00 mg | 16% | USDA_SR |
| 526 | Pancakes, blueberry, prepared from recipe | Baked Products | 206.00 mg | 16% | USDA_SR |
| 527 | Pancake, blueberry, homemade | Baked Products | 206.00 mg | 16% | CNF |
| 528 | Soy flour, full-fat, raw | Legumes and Legume Products | 206.00 mg | 16% | CNF |
| 529 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 205.00 mg | 16% | USDA_SR |
| 530 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 205.00 mg | 16% | USDA_SR |
| 531 | Molasses | Sweets | 205.00 mg | 16% | USDA_SR |
| 532 | Cake, shortcake, biscuit-type, homemade | Baked Products | 205.00 mg | 16% | CNF |
| 533 | Candies, confectioner's coating, yogourt | Sweets | 205.00 mg | 16% | CNF |
| 534 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 205.00 mg | 16% | CNF |
| 535 | Sweets, fancy molasses | Sweets | 205.00 mg | 16% | CNF |
| 536 | Kale, scotch, raw | Vegetables and Vegetable Products | 205.00 mg | 16% | CNF |
| 537 | Meat extender | Legumes and Legume Products | 204.00 mg | 16% | USDA_SR |
| 538 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 204.00 mg | 16% | CNF |
| 539 | Arugula, baby, raw | Vegetables and Vegetable Products | 203.70 mg | 16% | USDA_FF |
| 540 | Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES | Sweets | 203.00 mg | 16% | USDA_SR |
| 541 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 203.00 mg | 16% | CNF |
| 542 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 202.00 mg | 16% | USDA_SR |
| 543 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 201.00 mg | 15% | USDA_SR |
| 544 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 201.00 mg | 15% | USDA_SR |
| 545 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 201.00 mg | 15% | USDA_SR |
| 546 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% | USDA_SR |
| 547 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 201.00 mg | 15% | CNF |
| 548 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 201.00 mg | 15% | CNF |
| 549 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% | CNF |
| 550 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 200.00 mg | 15% | USDA_SR |
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