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 1101–1150 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 124.00 mg | 10% | CNF |
| 1102 | Malabar spinach, cooked | Vegetables and Vegetable Products | 124.00 mg | 10% | CNF |
| 1103 | Bread, protein (includes gluten) | Baked Products | 124.00 mg | 10% | CNF |
| 1104 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 124.00 mg | 10% | CNF |
| 1105 | SILK Coffee, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1106 | SILK Unsweetened, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1107 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1108 | SILK Vanilla, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1109 | SILK Plain, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1110 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1111 | SILK Mocha, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1112 | SILK Chai, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1113 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1114 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1115 | SILK Light Plain, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1116 | SILK Chocolate, soymilk | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1117 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1118 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1119 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1120 | Beans, black, mature seeds, raw | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1121 | Snacks, peas, roasted, wasabi-flavored | Snacks | 123.00 mg | 9% | USDA_SR |
| 1122 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 123.00 mg | 9% | USDA_SR |
| 1123 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 123.00 mg | 9% | USDA_SR |
| 1124 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 123.00 mg | 9% | CNF |
| 1125 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 123.00 mg | 9% | CNF |
| 1126 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 123.00 mg | 9% | CNF |
| 1127 | Plant-based beverage, soy, enriched, all flavours | Beverages | 123.00 mg | 9% | CNF |
| 1128 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 123.00 mg | 9% | CNF |
| 1129 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 123.00 mg | 9% | CNF |
| 1130 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 123.00 mg | 9% | CNF |
| 1131 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 123.00 mg | 9% | CNF |
| 1132 | Plant-based beverage, soy, enriched, chocolate | Beverages | 123.00 mg | 9% | CNF |
| 1133 | Sauce, adobo fresco | Soups, Sauces and Gravies | 123.00 mg | 9% | CNF |
| 1134 | Plant-based beverage, rice, enriched | Beverages | 123.00 mg | 9% | CNF |
| 1135 | Beans, black, mature seeds, raw | Legumes and Legume Products | 123.00 mg | 9% | CNF |
| 1136 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 123.00 mg | 9% | CNF |
| 1137 | Fast foods, sundae, caramel | Fast Foods | 122.00 mg | 9% | USDA_SR |
| 1138 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 122.00 mg | 9% | USDA_SR |
| 1139 | Sweets, maple taffy | Sweets | 122.00 mg | 9% | CNF |
| 1140 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 122.00 mg | 9% | CNF |
| 1141 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 122.00 mg | 9% | CNF |
| 1142 | Fast foods, dessert, sundae, caramel | Fast Foods | 122.00 mg | 9% | CNF |
| 1143 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 121.00 mg | 9% | USDA_FF |
| 1144 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 121.00 mg | 9% | USDA_SR |
| 1145 | Crackers, standard snack-type, regular, low salt | Baked Products | 120.00 mg | 9% | USDA_SR |
| 1146 | Crackers, standard snack-type, regular | Baked Products | 120.00 mg | 9% | USDA_SR |
| 1147 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 120.00 mg | 9% | USDA_SR |
| 1148 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 120.00 mg | 9% | USDA_SR |
| 1149 | Watercress, raw | Vegetables and Vegetable Products | 120.00 mg | 9% | USDA_SR |
| 1150 | Cracker, standard snack-type | Baked Products | 120.00 mg | 9% | CNF |
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