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 2101–2150 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 59.00 mg | 5% | USDA_SR |
| 2102 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 59.00 mg | 5% | USDA_SR |
| 2103 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 59.00 mg | 5% | USDA_SR |
| 2104 | Indian, bread, naan, whole-wheat | Baked Products | 59.00 mg | 5% | CNF |
| 2105 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 59.00 mg | 5% | CNF |
| 2106 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2107 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2108 | Snacks, sweet potato chips, unsalted | Snacks | 59.00 mg | 5% | CNF |
| 2109 | Bread, white with raisins, commercial | Baked Products | 59.00 mg | 5% | CNF |
| 2110 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2111 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2112 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2113 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 59.00 mg | 5% | CNF |
| 2114 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 59.00 mg | 5% | CNF |
| 2115 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 58.00 mg | 4% | USDA_SR |
| 2116 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 58.00 mg | 4% | USDA_SR |
| 2117 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 58.00 mg | 4% | USDA_SR |
| 2118 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 58.00 mg | 4% | USDA_SR |
| 2119 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 58.00 mg | 4% | USDA_SR |
| 2120 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 58.00 mg | 4% | USDA_SR |
| 2121 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 58.00 mg | 4% | USDA_SR |
| 2122 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 58.00 mg | 4% | USDA_SR |
| 2123 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 58.00 mg | 4% | USDA_SR |
| 2124 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mg | 4% | USDA_SR |
| 2125 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 58.00 mg | 4% | USDA_SR |
| 2126 | Oat bran, raw | Cereal Grains and Pasta | 58.00 mg | 4% | USDA_SR |
| 2127 | Hearts of palm, canned | Vegetables and Vegetable Products | 58.00 mg | 4% | USDA_SR |
| 2128 | New Zealand spinach, raw | Vegetables and Vegetable Products | 58.00 mg | 4% | USDA_SR |
| 2129 | Energy drink, coffee flavours | Beverages | 58.00 mg | 4% | CNF |
| 2130 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 58.00 mg | 4% | CNF |
| 2131 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 58.00 mg | 4% | CNF |
| 2132 | Granola bar, crunchy, fruit and/or nut | Baked Products | 58.00 mg | 4% | CNF |
| 2133 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 58.00 mg | 4% | CNF |
| 2134 | Grains, oat bran, dry | Cereals, Grains and Pasta | 58.00 mg | 4% | CNF |
| 2135 | Peanuts, all types, dry roasted | Legumes and Legume Products | 58.00 mg | 4% | CNF |
| 2136 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 58.00 mg | 4% | CNF |
| 2137 | Coffee substitute, cereal grain beverage, powder | Beverages | 58.00 mg | 4% | CNF |
| 2138 | Hearts of palm, canned | Vegetables and Vegetable Products | 58.00 mg | 4% | CNF |
| 2139 | New Zealand spinach, raw | Vegetables and Vegetable Products | 58.00 mg | 4% | CNF |
| 2140 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 58.00 mg | 4% | CNF |
| 2141 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 58.00 mg | 4% | CNF |
| 2142 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 58.00 mg | 4% | CNF |
| 2143 | Cookies, brownies, prepared from recipe | Baked Products | 57.00 mg | 4% | USDA_SR |
| 2144 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 57.00 mg | 4% | USDA_SR |
| 2145 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 57.00 mg | 4% | USDA_SR |
| 2146 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 57.00 mg | 4% | USDA_SR |
| 2147 | Pancakes, plain, reduced fat | Baked Products | 57.00 mg | 4% | USDA_SR |
| 2148 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 57.00 mg | 4% | USDA_SR |
| 2149 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 57.00 mg | 4% | USDA_SR |
| 2150 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 57.00 mg | 4% | USDA_SR |
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