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 551–600 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 200.00 mg | 15% | CNF |
| 552 | Spearmint, fresh | Spices and Herbs | 199.00 mg | 15% | USDA_SR |
| 553 | Candies, white chocolate | Sweets | 199.00 mg | 15% | USDA_SR |
| 554 | Spices, spearmint, fresh | Spices and Herbs | 199.00 mg | 15% | CNF |
| 555 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 199.00 mg | 15% | CNF |
| 556 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 198.00 mg | 15% | CNF |
| 557 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 197.00 mg | 15% | USDA_SR |
| 558 | Soybeans, green, raw | Vegetables and Vegetable Products | 197.00 mg | 15% | USDA_SR |
| 559 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 197.00 mg | 15% | USDA_SR |
| 560 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 197.00 mg | 15% | CNF |
| 561 | English muffin, plain (also sourdough), toasted | Baked Products | 197.00 mg | 15% | CNF |
| 562 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 197.00 mg | 15% | CNF |
| 563 | Muffins, English, mixed-grain (includes granola) | Baked Products | 196.00 mg | 15% | USDA_SR |
| 564 | Granola bar, chewy, sweet and salty | Baked Products | 196.00 mg | 15% | CNF |
| 565 | English muffin, multigrain (also granola) | Baked Products | 196.00 mg | 15% | CNF |
| 566 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 195.00 mg | 15% | USDA_SR |
| 567 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 195.00 mg | 15% | CNF |
| 568 | Beans, kidney, light red, raw | Legumes and Legume Products | 195.00 mg | 15% | CNF |
| 569 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% | USDA_FF |
| 570 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% | USDA_FF |
| 571 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 194.00 mg | 15% | USDA_SR |
| 572 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 194.00 mg | 15% | CNF |
| 573 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 194.00 mg | 15% | CNF |
| 574 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 194.00 mg | 15% | CNF |
| 575 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% | USDA_FF |
| 576 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% | USDA_FF |
| 577 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 193.00 mg | 15% | CNF |
| 578 | English muffin, wheat, toasted | Baked Products | 193.00 mg | 15% | CNF |
| 579 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% | USDA_FF |
| 580 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 192.00 mg | 15% | USDA_FF |
| 581 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 192.00 mg | 15% | USDA_SR |
| 582 | Candies, bars, Golden Almond | Sweets | 192.00 mg | 15% | CNF |
| 583 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% | USDA_FF |
| 584 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 191.00 mg | 15% | USDA_FF |
| 585 | Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch | Baked Products | 191.00 mg | 15% | USDA_SR |
| 586 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 191.00 mg | 15% | CNF |
| 587 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 191.00 mg | 15% | CNF |
| 588 | Goji berries, dried | Fruits and Fruit Juices | 190.00 mg | 15% | USDA_SR |
| 589 | Turnip greens, raw | Vegetables and Vegetable Products | 190.00 mg | 15% | USDA_SR |
| 590 | Turnip greens, raw | Vegetables and Vegetable Products | 190.00 mg | 15% | CNF |
| 591 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 190.00 mg | 15% | CNF |
| 592 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 189.00 mg | 15% | CNF |
| 593 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 189.00 mg | 15% | CNF |
| 594 | Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu | Legumes and Legume Products | 188.00 mg | 14% | USDA_SR |
| 595 | Soy flour, full-fat, roasted | Legumes and Legume Products | 188.00 mg | 14% | USDA_SR |
| 596 | Soybean, curd cheese | Legumes and Legume Products | 188.00 mg | 14% | USDA_SR |
| 597 | Bread, potato | Baked Products | 188.00 mg | 14% | USDA_SR |
| 598 | Bread, potato | Baked Products | 188.00 mg | 14% | CNF |
| 599 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 188.00 mg | 14% | CNF |
| 600 | Soybean, curd cheese | Legumes and Legume Products | 188.00 mg | 14% | CNF |
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