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 601–650 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Soy flour, full-fat, roasted | Legumes and Legume Products | 188.00 mg | 14% | CNF |
| 602 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 187.00 mg | 14% | USDA_SR |
| 603 | Dandelion greens, raw | Vegetables and Vegetable Products | 187.00 mg | 14% | USDA_SR |
| 604 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 187.00 mg | 14% | CNF |
| 605 | Dandelion greens, raw | Vegetables and Vegetable Products | 187.00 mg | 14% | CNF |
| 606 | Beans, french, mature seeds, raw | Legumes and Legume Products | 186.00 mg | 14% | USDA_SR |
| 607 | Beans, french, mature seeds, raw | Legumes and Legume Products | 186.00 mg | 14% | CNF |
| 608 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 185.00 mg | 14% | USDA_SR |
| 609 | Drumstick leaves, raw | Vegetables and Vegetable Products | 185.00 mg | 14% | USDA_SR |
| 610 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 185.00 mg | 14% | CNF |
| 611 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 184.00 mg | 14% | USDA_SR |
| 612 | Spices, nutmeg, ground | Spices and Herbs | 184.00 mg | 14% | USDA_SR |
| 613 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 184.00 mg | 14% | USDA_SR |
| 614 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 184.00 mg | 14% | CNF |
| 615 | Spices, nutmeg, ground | Spices and Herbs | 184.00 mg | 14% | CNF |
| 616 | Bread, crumbs, dry, grated, plain | Baked Products | 183.00 mg | 14% | USDA_SR |
| 617 | Shallots, freeze-dried | Vegetables and Vegetable Products | 183.00 mg | 14% | USDA_SR |
| 618 | Bread crumbs, dry, grated, plain | Baked Products | 183.00 mg | 14% | CNF |
| 619 | Shallot, freeze-dried | Vegetables and Vegetable Products | 183.00 mg | 14% | CNF |
| 620 | Bread, crumbs, dry, grated, seasoned | Baked Products | 182.00 mg | 14% | USDA_SR |
| 621 | Bread crumbs, dry, grated, seasoned | Baked Products | 182.00 mg | 14% | CNF |
| 622 | Garlic, raw | Vegetables and Vegetable Products | 181.00 mg | 14% | USDA_SR |
| 623 | Garlic, raw | Vegetables and Vegetable Products | 181.00 mg | 14% | CNF |
| 624 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% | USDA_FF |
| 625 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 180.00 mg | 14% | USDA_FF |
| 626 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 180.00 mg | 14% | USDA_SR |
| 627 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 180.00 mg | 14% | USDA_SR |
| 628 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 180.00 mg | 14% | USDA_SR |
| 629 | Teff, uncooked | Cereal Grains and Pasta | 180.00 mg | 14% | USDA_SR |
| 630 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 180.00 mg | 14% | USDA_SR |
| 631 | George Weston Bakeries, Thomas English Muffins | Baked Products | 180.00 mg | 14% | USDA_SR |
| 632 | Grains, teff, uncooked | Cereals, Grains and Pasta | 180.00 mg | 14% | CNF |
| 633 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% | USDA_FF |
| 634 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 14% | USDA_FF |
| 635 | Soy protein isolate, potassium type | Legumes and Legume Products | 178.00 mg | 14% | USDA_SR |
| 636 | Soy protein isolate | Legumes and Legume Products | 178.00 mg | 14% | USDA_SR |
| 637 | Beverages, Protein powder soy based | Beverages | 178.00 mg | 14% | USDA_SR |
| 638 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 178.00 mg | 14% | USDA_SR |
| 639 | Muffins, English, wheat | Baked Products | 178.00 mg | 14% | USDA_SR |
| 640 | Plant-based beverage, protein powder, soy based, powder | Beverages | 178.00 mg | 14% | CNF |
| 641 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 178.00 mg | 14% | CNF |
| 642 | English muffin, wheat | Baked Products | 178.00 mg | 14% | CNF |
| 643 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 178.00 mg | 14% | CNF |
| 644 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 178.00 mg | 14% | CNF |
| 645 | Basil, fresh | Spices and Herbs | 177.00 mg | 14% | USDA_SR |
| 646 | Basil, fresh | Spices and Herbs | 177.00 mg | 14% | CNF |
| 647 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 176.00 mg | 14% | USDA_SR |
| 648 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% | USDA_SR |
| 649 | SILK Key Lime soy yogurt | Legumes and Legume Products | 176.00 mg | 14% | USDA_SR |
| 650 | SILK Strawberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% | USDA_SR |
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