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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 502 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 503 | Cake, angelfood, commercially prepared | Baked Products | 140.00 mg | 11% |
| 504 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 140.00 mg | 11% |
| 505 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 140.00 mg | 11% |
| 506 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 140.00 mg | 11% |
| 507 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 140.00 mg | 11% |
| 508 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 139.00 mg | 11% |
| 509 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 139.00 mg | 11% |
| 510 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 139.00 mg | 11% |
| 511 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 139.00 mg | 11% |
| 512 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 139.00 mg | 11% |
| 513 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 138.00 mg | 11% |
| 514 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 11% |
| 515 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 11% |
| 516 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 138.00 mg | 11% |
| 517 | Snacks, corn-based, extruded, chips, plain | Snacks | 138.00 mg | 11% |
| 518 | Candies, caramels | Sweets | 138.00 mg | 11% |
| 519 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 138.00 mg | 11% |
| 520 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 138.00 mg | 11% |
| 521 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 138.00 mg | 11% |
| 522 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 138.00 mg | 11% |
| 523 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 138.00 mg | 11% |
| 524 | Parsley, fresh | Vegetables and Vegetable Products | 138.00 mg | 11% |
| 525 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 138.00 mg | 11% |
| 526 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 137.00 mg | 11% |
| 527 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 137.00 mg | 11% |
| 528 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 529 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 530 | Bread, protein, (includes gluten), toasted | Baked Products | 136.00 mg | 10% |
| 531 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 532 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 136.00 mg | 10% |
| 533 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 136.00 mg | 10% |
| 534 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 136.00 mg | 10% |
| 535 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 135.00 mg | 10% |
| 536 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 135.00 mg | 10% |
| 537 | Cake, yellow, unenriched, dry mix | Baked Products | 135.00 mg | 10% |
| 538 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 134.00 mg | 10% |
| 539 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 134.00 mg | 10% |
| 540 | Snacks, tortilla chips, ranch-flavor | Snacks | 134.00 mg | 10% |
| 541 | Lemon peel, raw | Fruits and Fruit Juices | 134.00 mg | 10% |
| 542 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 134.00 mg | 10% |
| 543 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 133.00 mg | 10% |
| 544 | Beverages, Cocoa mix, powder | Beverages | 133.00 mg | 10% |
| 545 | Cake, pudding-type, chocolate, dry mix | Baked Products | 133.00 mg | 10% |
| 546 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 132.00 mg | 10% |
| 547 | Mung beans, mature seeds, raw | Legumes and Legume Products | 132.00 mg | 10% |
| 548 | SILK Vanilla soy yogurt (family size) | Legumes and Legume Products | 132.00 mg | 10% |
| 549 | SILK Plain soy yogurt | Legumes and Legume Products | 132.00 mg | 10% |
| 550 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 132.00 mg | 10% |
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