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 2151–2200 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Bread, reduced-calorie, oat bran | Baked Products | 57.00 mg | 4% | USDA_SR |
| 2152 | Miso | Legumes and Legume Products | 57.00 mg | 4% | USDA_SR |
| 2153 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 57.00 mg | 4% | USDA_SR |
| 2154 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 57.00 mg | 4% | USDA_SR |
| 2155 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 57.00 mg | 4% | USDA_SR |
| 2156 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 57.00 mg | 4% | USDA_SR |
| 2157 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 57.00 mg | 4% | USDA_SR |
| 2158 | Rice bran, crude | Cereal Grains and Pasta | 57.00 mg | 4% | USDA_SR |
| 2159 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 57.00 mg | 4% | USDA_SR |
| 2160 | ON THE BORDER, refried beans | Restaurant Foods | 57.00 mg | 4% | USDA_SR |
| 2161 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 57.00 mg | 4% | USDA_SR |
| 2162 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 57.00 mg | 4% | USDA_SR |
| 2163 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 57.00 mg | 4% | USDA_SR |
| 2164 | Sweet Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 57.00 mg | 4% | USDA_SR |
| 2165 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 57.00 mg | 4% | USDA_SR |
| 2166 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 57.00 mg | 4% | USDA_SR |
| 2167 | Snacks, trail mix, tropical | Snacks | 57.00 mg | 4% | USDA_SR |
| 2168 | Restaurant, Mexican, refried beans | Restaurant Foods | 57.00 mg | 4% | USDA_SR |
| 2169 | Refried beans | Legumes and Legume Products | 57.00 mg | 4% | CNF |
| 2170 | Sweet potato puff, frozen, unprepared | Vegetables and Vegetable Products | 57.00 mg | 4% | CNF |
| 2171 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 57.00 mg | 4% | CNF |
| 2172 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 57.00 mg | 4% | CNF |
| 2173 | Zucchini, battered and fried | Mixed Dishes | 57.00 mg | 4% | CNF |
| 2174 | Candies, chocolate, dark, not further specified | Sweets | 57.00 mg | 4% | CNF |
| 2175 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 57.00 mg | 4% | CNF |
| 2176 | Cereal, ready to eat, Morning Crisp: four nut, Jordans | Breakfast cereals | 57.00 mg | 4% | CNF |
| 2177 | Grains, rice bran, crude | Cereals, Grains and Pasta | 57.00 mg | 4% | CNF |
| 2178 | Candies, fudge, chocolate with nuts, homemade | Sweets | 57.00 mg | 4% | CNF |
| 2179 | Snacks, trail mix, tropical | Snacks | 57.00 mg | 4% | CNF |
| 2180 | Cookie, brownie, homemade | Baked Products | 57.00 mg | 4% | CNF |
| 2181 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 57.00 mg | 4% | CNF |
| 2182 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 57.00 mg | 4% | CNF |
| 2183 | Soybean, fermented products, miso | Legumes and Legume Products | 57.00 mg | 4% | CNF |
| 2184 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 57.00 mg | 4% | CNF |
| 2185 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 57.00 mg | 4% | CNF |
| 2186 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 57.00 mg | 4% | CNF |
| 2187 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 57.00 mg | 4% | CNF |
| 2188 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 57.00 mg | 4% | CNF |
| 2189 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 56.94 mg | 4% | USDA_FF |
| 2190 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 56.00 mg | 4% | USDA_SR |
| 2191 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 56.00 mg | 4% | USDA_SR |
| 2192 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 56.00 mg | 4% | USDA_SR |
| 2193 | Horseradish, prepared | Spices and Herbs | 56.00 mg | 4% | USDA_SR |
| 2194 | Pie, lemon meringue, commercially prepared | Baked Products | 56.00 mg | 4% | USDA_SR |
| 2195 | Chocolate, dark, 45- 59% cacao solids | Sweets | 56.00 mg | 4% | USDA_SR |
| 2196 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 56.00 mg | 4% | USDA_SR |
| 2197 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 56.00 mg | 4% | USDA_SR |
| 2198 | Prickly pears, raw | Fruits and Fruit Juices | 56.00 mg | 4% | USDA_SR |
| 2199 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 56.00 mg | 4% | CNF |
| 2200 | Horseradish, prepared | Spices and Herbs | 56.00 mg | 4% | CNF |
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