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 1901–1950 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 67.00 mg | 5% | CNF |
| 1902 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 67.00 mg | 5% | CNF |
| 1903 | Granola bar, chewy, fruit and/or nut | Baked Products | 67.00 mg | 5% | CNF |
| 1904 | Roll, pumpernickel | Baked Products | 67.00 mg | 5% | CNF |
| 1905 | Yeast extract spread | Vegetables and Vegetable Products | 67.00 mg | 5% | CNF |
| 1906 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 67.00 mg | 5% | CNF |
| 1907 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 67.00 mg | 5% | CNF |
| 1908 | Nuts, pecans, oil roasted | Nuts and Seeds | 67.00 mg | 5% | CNF |
| 1909 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 67.00 mg | 5% | CNF |
| 1910 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 67.00 mg | 5% | CNF |
| 1911 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 67.00 mg | 5% | CNF |
| 1912 | Spinach, mature | Vegetables and Vegetable Products | 66.64 mg | 5% | USDA_FF |
| 1913 | Spinach, mature | Vegetables and Vegetable Products | 66.64 mg | 5% | USDA_FF |
| 1914 | Pie, chocolate creme, commercially prepared | Baked Products | 66.00 mg | 5% | USDA_SR |
| 1915 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 66.00 mg | 5% | USDA_SR |
| 1916 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 66.00 mg | 5% | USDA_SR |
| 1917 | Vitasoy USA Azumaya, Silken Tofu | Legumes and Legume Products | 66.00 mg | 5% | USDA_SR |
| 1918 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 66.00 mg | 5% | USDA_SR |
| 1919 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 66.00 mg | 5% | USDA_SR |
| 1920 | Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries | Fats and Oils | 66.00 mg | 5% | USDA_SR |
| 1921 | Bread, raisin, unenriched | Baked Products | 66.00 mg | 5% | USDA_SR |
| 1922 | Bread, raisin, enriched | Baked Products | 66.00 mg | 5% | USDA_SR |
| 1923 | Bread, oatmeal | Baked Products | 66.00 mg | 5% | USDA_SR |
| 1924 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 66.00 mg | 5% | USDA_SR |
| 1925 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 66.00 mg | 5% | USDA_SR |
| 1926 | Quinoa burger patty, frozen | Mixed Dishes | 66.00 mg | 5% | CNF |
| 1927 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 66.00 mg | 5% | CNF |
| 1928 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 1929 | Beans, kidney, light red, boiled | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 1930 | Beans, adzuki, raw | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 1931 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 65.00 mg | 5% | USDA_SR |
| 1932 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 65.00 mg | 5% | USDA_SR |
| 1933 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 65.00 mg | 5% | USDA_SR |
| 1934 | Bread, oat bran | Baked Products | 65.00 mg | 5% | USDA_SR |
| 1935 | Babyfood, vegetables, green beans, junior | Baby Foods | 65.00 mg | 5% | USDA_SR |
| 1936 | Purslane, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 1937 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 1938 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 1939 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 1940 | Dumpling, plain | Baked Products | 65.00 mg | 5% | CNF |
| 1941 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 5% | CNF |
| 1942 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 1943 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 1944 | Purslane, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 1945 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 1946 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 64.00 mg | 5% | USDA_SR |
| 1947 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 64.00 mg | 5% | USDA_SR |
| 1948 | Pie, pumpkin, commercially prepared | Baked Products | 64.00 mg | 5% | USDA_SR |
| 1949 | Cookies, fig bars | Baked Products | 64.00 mg | 5% | USDA_SR |
| 1950 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 64.00 mg | 5% | USDA_SR |
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