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 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Pie, pumpkin, homemade | Baked Products | 94.00 mg | 7% |
| 602 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 94.00 mg | 7% |
| 603 | Candies, bars, Snickers | Sweets | 93.00 mg | 7% |
| 604 | Cracker, wheat, low fat | Baked Products | 93.00 mg | 7% |
| 605 | Cracker, melba toast, plain | Baked Products | 93.00 mg | 7% |
| 606 | Indian, bread, chapati or roti, plain | Baked Products | 93.00 mg | 7% |
| 607 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 93.00 mg | 7% |
| 608 | Bread, 60% whole wheat, commercial | Baked Products | 93.00 mg | 7% |
| 609 | Bread, rye, toasted | Baked Products | 93.00 mg | 7% |
| 610 | Cracker, melba toast, plain, unsalted | Baked Products | 93.00 mg | 7% |
| 611 | Borage, raw | Vegetables and Vegetable Products | 93.00 mg | 7% |
| 612 | Granola bar, chewy, low fat | Baked Products | 92.00 mg | 7% |
| 613 | Chives, raw | Vegetables and Vegetable Products | 92.00 mg | 7% |
| 614 | Peanuts, all types, raw | Legumes and Legume Products | 92.00 mg | 7% |
| 615 | Cracker, wheat | Baked Products | 92.00 mg | 7% |
| 616 | Roll, french | Baked Products | 91.00 mg | 7% |
| 617 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 90.00 mg | 7% |
| 618 | Beans, white, boiled | Legumes and Legume Products | 90.00 mg | 7% |
| 619 | Beans, white, boiled, salted | Legumes and Legume Products | 90.00 mg | 7% |
| 620 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 90.00 mg | 7% |
| 621 | Cookie, sugar, refrigerated dough, baked | Baked Products | 90.00 mg | 7% |
| 622 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 89.00 mg | 7% |
| 623 | Muffin, carrot, commercial | Baked Products | 89.00 mg | 7% |
| 624 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 89.00 mg | 7% |
| 625 | Bread, wheat germ | Baked Products | 89.00 mg | 7% |
| 626 | Candies, goobers, chocolate covered peanuts | Sweets | 89.00 mg | 7% |
| 627 | Peanuts, Virginia, raw | Legumes and Legume Products | 89.00 mg | 7% |
| 628 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 88.00 mg | 7% |
| 629 | Stir fry with tofu | Mixed Dishes | 88.00 mg | 7% |
| 630 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 87.00 mg | 7% |
| 631 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 87.00 mg | 7% |
| 632 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 87.00 mg | 7% |
| 633 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 87.00 mg | 7% |
| 634 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 87.00 mg | 7% |
| 635 | Bread, white, commercial, toasted | Baked Products | 87.00 mg | 7% |
| 636 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 87.00 mg | 7% |
| 637 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 86.00 mg | 7% |
| 638 | Taro leaves, steamed | Vegetables and Vegetable Products | 86.00 mg | 7% |
| 639 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 86.00 mg | 7% |
| 640 | Bread, pita, white | Baked Products | 86.00 mg | 7% |
| 641 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 86.00 mg | 7% |
| 642 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 86.00 mg | 7% |
| 643 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 86.00 mg | 7% |
| 644 | Rhubarb, raw | Fruits and fruit juices | 86.00 mg | 7% |
| 645 | Currant, zante, dried | Fruits and fruit juices | 86.00 mg | 7% |
| 646 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 85.00 mg | 7% |
| 647 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 85.00 mg | 7% |
| 648 | Roll, dinner, oat bran | Baked Products | 85.00 mg | 7% |
| 649 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 84.00 mg | 6% |
| 650 | Bread, rye | Baked Products | 84.00 mg | 6% |
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