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 1701–1750 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Cookie, ginger snap | Baked Products | 77.00 mg | 6% | CNF |
| 1702 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 77.00 mg | 6% | CNF |
| 1703 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 77.00 mg | 6% | CNF |
| 1704 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 77.00 mg | 6% | CNF |
| 1705 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 77.00 mg | 6% | CNF |
| 1706 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 77.00 mg | 6% | CNF |
| 1707 | Cereal, ready to eat, Smart Bran Psyllium, Nature's Path | Breakfast cereals | 77.00 mg | 6% | CNF |
| 1708 | Bread, reduced-calorie, rye | Baked Products | 76.00 mg | 6% | USDA_SR |
| 1709 | Croutons, plain | Baked Products | 76.00 mg | 6% | USDA_SR |
| 1710 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 76.00 mg | 6% | USDA_SR |
| 1711 | Candies, NESTLE, 100 GRAND Bar | Sweets | 76.00 mg | 6% | USDA_SR |
| 1712 | Tostada shells, corn | Baked Products | 76.00 mg | 6% | USDA_SR |
| 1713 | Candies, bars, 100 Grand | Sweets | 76.00 mg | 6% | CNF |
| 1714 | Croutons, plain | Baked Products | 76.00 mg | 6% | CNF |
| 1715 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 76.00 mg | 6% | CNF |
| 1716 | Bread, rice bran, toasted | Baked Products | 75.00 mg | 6% | USDA_SR |
| 1717 | Muffins, corn, dry mix, prepared | Baked Products | 75.00 mg | 6% | USDA_SR |
| 1718 | Vitasoy USA, Organic Nasoya Silken Tofu | Legumes and Legume Products | 75.00 mg | 6% | USDA_SR |
| 1719 | Bread, italian, toasted | Baked Products | 75.00 mg | 6% | CNF |
| 1720 | Bread, spelt, commercial, toasted | Baked Products | 75.00 mg | 6% | CNF |
| 1721 | Bread, rice bran, gluten free, toasted | Baked Products | 75.00 mg | 6% | CNF |
| 1722 | Flour, cassava | Vegetables and Vegetable Products | 74.55 mg | 6% | USDA_FF |
| 1723 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 74.00 mg | 6% | USDA_SR |
| 1724 | Muffins, corn, commercially prepared | Baked Products | 74.00 mg | 6% | USDA_SR |
| 1725 | Cookies, molasses | Baked Products | 74.00 mg | 6% | USDA_SR |
| 1726 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 6% | USDA_SR |
| 1727 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 74.00 mg | 6% | USDA_SR |
| 1728 | Snacks, crisped rice bar, almond | Snacks | 74.00 mg | 6% | USDA_SR |
| 1729 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 74.00 mg | 6% | USDA_SR |
| 1730 | Tamarinds, raw | Fruits and Fruit Juices | 74.00 mg | 6% | USDA_SR |
| 1731 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 74.00 mg | 6% | USDA_SR |
| 1732 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 74.00 mg | 6% | USDA_SR |
| 1733 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 74.00 mg | 6% | CNF |
| 1734 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 74.00 mg | 6% | CNF |
| 1735 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 6% | CNF |
| 1736 | Snacks, crisped rice bar, almond | Snacks | 74.00 mg | 6% | CNF |
| 1737 | Muffin, corn, commercial | Baked Products | 74.00 mg | 6% | CNF |
| 1738 | Cookie, molasses | Baked Products | 74.00 mg | 6% | CNF |
| 1739 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 74.00 mg | 6% | CNF |
| 1740 | Tamarind, raw | Fruits and fruit juices | 74.00 mg | 6% | CNF |
| 1741 | Corn fritter | Baked Products | 74.00 mg | 6% | CNF |
| 1742 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 73.00 mg | 6% | USDA_SR |
| 1743 | Beans, white, mature seeds, canned | Legumes and Legume Products | 73.00 mg | 6% | USDA_SR |
| 1744 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 73.00 mg | 6% | USDA_SR |
| 1745 | Bread, rye | Baked Products | 73.00 mg | 6% | USDA_SR |
| 1746 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 73.00 mg | 6% | USDA_SR |
| 1747 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 73.00 mg | 6% | USDA_SR |
| 1748 | Chocolate, dark, 70-85% cacao solids | Sweets | 73.00 mg | 6% | USDA_SR |
| 1749 | Wheat bran, crude | Cereal Grains and Pasta | 73.00 mg | 6% | USDA_SR |
| 1750 | Candies, 5TH AVENUE Candy Bar | Sweets | 73.00 mg | 6% | USDA_SR |
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