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 701–750 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 77.00 mg | 6% |
| 702 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 77.00 mg | 6% |
| 703 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 77.00 mg | 6% |
| 704 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 77.00 mg | 6% |
| 705 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 77.00 mg | 6% |
| 706 | Cookie, ginger snap | Baked Products | 77.00 mg | 6% |
| 707 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 77.00 mg | 6% |
| 708 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 77.00 mg | 6% |
| 709 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 77.00 mg | 6% |
| 710 | Croutons, plain | Baked Products | 76.00 mg | 6% |
| 711 | Candies, bars, 100 Grand | Sweets | 76.00 mg | 6% |
| 712 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 76.00 mg | 6% |
| 713 | Bread, italian, toasted | Baked Products | 75.00 mg | 6% |
| 714 | Bread, spelt, commercial, toasted | Baked Products | 75.00 mg | 6% |
| 715 | Bread, rice bran, gluten free, toasted | Baked Products | 75.00 mg | 6% |
| 716 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 74.00 mg | 6% |
| 717 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 74.00 mg | 6% |
| 718 | Tamarind, raw | Fruits and fruit juices | 74.00 mg | 6% |
| 719 | Muffin, corn, commercial | Baked Products | 74.00 mg | 6% |
| 720 | Snacks, crisped rice bar, almond | Snacks | 74.00 mg | 6% |
| 721 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 74.00 mg | 6% |
| 722 | Cookie, molasses | Baked Products | 74.00 mg | 6% |
| 723 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 6% |
| 724 | Corn fritter | Baked Products | 74.00 mg | 6% |
| 725 | Seeds, hemp seeds, hulled | Nuts and Seeds | 73.00 mg | 6% |
| 726 | Bread, whole wheat, commercial | Baked Products | 73.00 mg | 6% |
| 727 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 73.00 mg | 6% |
| 728 | Beans, small white, boiled | Legumes and Legume Products | 73.00 mg | 6% |
| 729 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 73.00 mg | 6% |
| 730 | Bread, garlic, toasted | Baked Products | 73.00 mg | 6% |
| 731 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 73.00 mg | 6% |
| 732 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 73.00 mg | 6% |
| 733 | Candies, bars, 5th Avenue | Sweets | 73.00 mg | 6% |
| 734 | Beans, small white, boiled, salted | Legumes and Legume Products | 73.00 mg | 6% |
| 735 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 73.00 mg | 6% |
| 736 | sweets, syrups, maple, prepackaged | Sweets | 73.00 mg | 6% |
| 737 | Cookie, sugar, homemade, made with margarine | Baked Products | 73.00 mg | 6% |
| 738 | Shake and bake, dry | Baked Products | 72.00 mg | 6% |
| 739 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 72.00 mg | 6% |
| 740 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 72.00 mg | 6% |
| 741 | Nuts, pecans, dry roasted | Nuts and Seeds | 72.00 mg | 6% |
| 742 | Peanut butter, lower sugar | Legumes and Legume Products | 72.00 mg | 6% |
| 743 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 72.00 mg | 6% |
| 744 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 72.00 mg | 6% |
| 745 | Kale, boiled, drained | Vegetables and Vegetable Products | 72.00 mg | 6% |
| 746 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 72.00 mg | 6% |
| 747 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 72.00 mg | 6% |
| 748 | Salad, taco, with salsa, homemade | Mixed Dishes | 72.00 mg | 6% |
| 749 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 72.00 mg | 6% |
| 750 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 72.00 mg | 6% |
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