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 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 113.00 mg | 9% |
| 502 | Candied foods, ginger root, crystallized | Sweets | 113.00 mg | 9% |
| 503 | Beans, pinto, raw | Legumes and Legume Products | 113.00 mg | 9% |
| 504 | Candies, REESE'S BITES | Sweets | 112.00 mg | 9% |
| 505 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 111.00 mg | 9% |
| 506 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 111.00 mg | 9% |
| 507 | Spices, saffron | Spices and Herbs | 111.00 mg | 9% |
| 508 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 111.00 mg | 9% |
| 509 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 110.00 mg | 8% |
| 510 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 110.00 mg | 8% |
| 511 | Tomato, sun-dried | Vegetables and Vegetable Products | 110.00 mg | 8% |
| 512 | Candies, bars, Mr Goodbar | Sweets | 110.00 mg | 8% |
| 513 | Eppaw, raw | Vegetables and Vegetable Products | 110.00 mg | 8% |
| 514 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 110.00 mg | 8% |
| 515 | Sweets, syrups, maple, bulk | Sweets | 109.00 mg | 8% |
| 516 | Vine spinach, raw | Vegetables and Vegetable Products | 109.00 mg | 8% |
| 517 | Candies, ALMOND JOY BITES | Sweets | 109.00 mg | 8% |
| 518 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 109.00 mg | 8% |
| 519 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 109.00 mg | 8% |
| 520 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 108.00 mg | 8% |
| 521 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 108.00 mg | 8% |
| 522 | Salad, Greek, homemade | Mixed Dishes | 108.00 mg | 8% |
| 523 | Bread, multigrain, toasted | Baked Products | 107.00 mg | 8% |
| 524 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 107.00 mg | 8% |
| 525 | Taro leaves, raw | Vegetables and Vegetable Products | 107.00 mg | 8% |
| 526 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 107.00 mg | 8% |
| 527 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 107.00 mg | 8% |
| 528 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 107.00 mg | 8% |
| 529 | French toast, frozen, ready to heat | Baked Products | 107.00 mg | 8% |
| 530 | Peanuts, Spanish, raw | Legumes and Legume Products | 106.00 mg | 8% |
| 531 | Roll, dinner, whole wheat | Baked Products | 106.00 mg | 8% |
| 532 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 106.00 mg | 8% |
| 533 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 106.00 mg | 8% |
| 534 | Snacks, tortilla chips, plain | Snacks | 106.00 mg | 8% |
| 535 | Candies, bars, Twix, caramel cookie | Sweets | 106.00 mg | 8% |
| 536 | Candies, M&M's, plain chocolate candies | Sweets | 105.00 mg | 8% |
| 537 | Nuts, pistachio nuts, raw | Nuts and Seeds | 105.00 mg | 8% |
| 538 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 105.00 mg | 8% |
| 539 | Cookie, oatmeal, homemade, without raisins | Baked Products | 105.00 mg | 8% |
| 540 | Fast foods, dessert, sundae, strawberry | Fast Foods | 105.00 mg | 8% |
| 541 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 105.00 mg | 8% |
| 542 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 104.00 mg | 8% |
| 543 | Snacks, tortilla chips, plain, yellow corn | Snacks | 104.00 mg | 8% |
| 544 | Muffin, chocolate chip, commercial | Baked Products | 104.00 mg | 8% |
| 545 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 103.00 mg | 8% |
| 546 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 103.00 mg | 8% |
| 547 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 103.00 mg | 8% |
| 548 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 103.00 mg | 8% |
| 549 | Coffee, instant with chicory, powder | Beverages | 103.00 mg | 8% |
| 550 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 102.00 mg | 8% |
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