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 651–700 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Cake, angel food, dry mix, prepared | Baked Products | 84.00 mg | 6% |
| 652 | Bread, rye | Baked Products | 84.00 mg | 6% |
| 653 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 84.00 mg | 6% |
| 654 | Sweets, sugar, brown | Sweets | 83.00 mg | 6% |
| 655 | Beans, kidney, dark red, raw | Legumes and Legume Products | 83.00 mg | 6% |
| 656 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 83.00 mg | 6% |
| 657 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 658 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 659 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 660 | Candied foods, citron | Sweets | 83.00 mg | 6% |
| 661 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 83.00 mg | 6% |
| 662 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 663 | Okra (gumbo), raw | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 664 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 82.00 mg | 6% |
| 665 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 666 | Salad, caesar, homemade | Mixed Dishes | 81.00 mg | 6% |
| 667 | Cress, garden, raw | Vegetables and Vegetable Products | 81.00 mg | 6% |
| 668 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 81.00 mg | 6% |
| 669 | Beans, lima, dry, large, raw | Legumes and Legume Products | 81.00 mg | 6% |
| 670 | Tortilla, ready-to-bake / fry, corn | Baked Products | 81.00 mg | 6% |
| 671 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 81.00 mg | 6% |
| 672 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 81.00 mg | 6% |
| 673 | Bread, whole wheat, commercial, toasted | Baked Products | 81.00 mg | 6% |
| 674 | Bread, Irish soda, homemade | Baked Products | 81.00 mg | 6% |
| 675 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 80.00 mg | 6% |
| 676 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 80.00 mg | 6% |
| 677 | Hot chocolate with marshmallows, powder, mix | Beverages | 80.00 mg | 6% |
| 678 | Okara | Legumes and Legume Products | 80.00 mg | 6% |
| 679 | Spices, garlic powder | Spices and Herbs | 79.00 mg | 6% |
| 680 | Jujube (chinese date), dried | Fruits and fruit juices | 79.00 mg | 6% |
| 681 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 79.00 mg | 6% |
| 682 | Bread, white, commercial | Baked Products | 79.00 mg | 6% |
| 683 | Bread, white, commercial, reduced sodium | Baked Products | 79.00 mg | 6% |
| 684 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 79.00 mg | 6% |
| 685 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 78.00 mg | 6% |
| 686 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 78.00 mg | 6% |
| 687 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 78.00 mg | 6% |
| 688 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 78.00 mg | 6% |
| 689 | Snacks, trail mix, regular, unsalted | Snacks | 78.00 mg | 6% |
| 690 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 78.00 mg | 6% |
| 691 | Candied foods, pineapple | Sweets | 78.00 mg | 6% |
| 692 | Purslane, boiled, drained | Vegetables and Vegetable Products | 78.00 mg | 6% |
| 693 | Candies, bars, peanut | Sweets | 78.00 mg | 6% |
| 694 | Snacks, trail mix, regular | Snacks | 78.00 mg | 6% |
| 695 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 6% |
| 696 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 78.00 mg | 6% |
| 697 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 78.00 mg | 6% |
| 698 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 78.00 mg | 6% |
| 699 | Candies, caramel with nuts, chocolate covered | Sweets | 78.00 mg | 6% |
| 700 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 77.00 mg | 6% |
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