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 1001–1050 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 52.00 mg | 4% |
| 1002 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 52.00 mg | 4% |
| 1003 | Bread, French or Vienna (also sourdough) | Baked Products | 52.00 mg | 4% |
| 1004 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 52.00 mg | 4% |
| 1005 | Drink, orange flavour, vitamin C added, powder, water added | Beverages | 52.00 mg | 4% |
| 1006 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 51.00 mg | 4% |
| 1007 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mg | 4% |
| 1008 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 51.00 mg | 4% |
| 1009 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 51.00 mg | 4% |
| 1010 | Chard, swiss, raw | Vegetables and Vegetable Products | 51.00 mg | 4% |
| 1011 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 51.00 mg | 4% |
| 1012 | Lupins, boiled | Legumes and Legume Products | 51.00 mg | 4% |
| 1013 | Lupins, boiled, salted | Legumes and Legume Products | 51.00 mg | 4% |
| 1014 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 51.00 mg | 4% |
| 1015 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 4% |
| 1016 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 50.00 mg | 4% |
| 1017 | Beans, baked, canned, no salt added | Legumes and Legume Products | 50.00 mg | 4% |
| 1018 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 50.00 mg | 4% |
| 1019 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 50.00 mg | 4% |
| 1020 | Cracker, whole wheat, low sodium | Baked Products | 50.00 mg | 4% |
| 1021 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 4% |
| 1022 | Salad dressing, ranch dressing, fat free | Fats and Oils | 50.00 mg | 4% |
| 1023 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 50.00 mg | 4% |
| 1024 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1025 | Raisin, seedless (sultana) | Fruits and fruit juices | 50.00 mg | 4% |
| 1026 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1027 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1028 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1029 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 50.00 mg | 4% |
| 1030 | Dessert, pudding, vanilla, ready to eat | Sweets | 49.00 mg | 4% |
| 1031 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 49.00 mg | 4% |
| 1032 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 49.00 mg | 4% |
| 1033 | Fennel, bulb, raw | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1034 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1035 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 49.00 mg | 4% |
| 1036 | Cracker, wheat, low sodium | Baked Products | 49.00 mg | 4% |
| 1037 | Grains, teff, cooked | Cereals, Grains and Pasta | 49.00 mg | 4% |
| 1038 | Hummus, homemade | Legumes and Legume Products | 49.00 mg | 4% |
| 1039 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1040 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 49.00 mg | 4% |
| 1041 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 49.00 mg | 4% |
| 1042 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1043 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 49.00 mg | 4% |
| 1044 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 49.00 mg | 4% |
| 1045 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 49.00 mg | 4% |
| 1046 | Sweets, syrups, chocolate, fudge-type | Sweets | 49.00 mg | 4% |
| 1047 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 49.00 mg | 4% |
| 1048 | Candies, fudge, chocolate, homemade | Sweets | 49.00 mg | 4% |
| 1049 | Granola bar, crunchy, plain | Baked Products | 49.00 mg | 4% |
| 1050 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 4% |
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