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 201–250 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 322.00 mg | 25% |
| 202 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 319.00 mg | 25% |
| 203 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 318.00 mg | 24% |
| 204 | Rosemary, fresh | Spices and Herbs | 317.00 mg | 24% |
| 205 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 313.00 mg | 24% |
| 206 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 313.00 mg | 24% |
| 207 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 311.00 mg | 24% |
| 208 | Lambsquarters, raw | Vegetables and Vegetable Products | 309.00 mg | 24% |
| 209 | Waffles, plain, frozen, ready-to-heat | Baked Products | 308.00 mg | 24% |
| 210 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 307.00 mg | 24% |
| 211 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 306.00 mg | 24% |
| 212 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 306.00 mg | 24% |
| 213 | Candies, carob, unsweetened | Sweets | 303.00 mg | 23% |
| 214 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 303.00 mg | 23% |
| 215 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 299.00 mg | 23% |
| 216 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 299.00 mg | 23% |
| 217 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 299.00 mg | 23% |
| 218 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 298.00 mg | 23% |
| 219 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 297.00 mg | 23% |
| 220 | Gums, seed gums (includes locust bean, guar) | Sweets | 294.00 mg | 23% |
| 221 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 293.00 mg | 23% |
| 222 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 291.00 mg | 22% |
| 223 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 291.00 mg | 22% |
| 224 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 291.00 mg | 22% |
| 225 | Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | Sweets | 289.00 mg | 22% |
| 226 | Grape leaves, canned | Vegetables and Vegetable Products | 289.00 mg | 22% |
| 227 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 288.00 mg | 22% |
| 228 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 286.00 mg | 22% |
| 229 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 286.00 mg | 22% |
| 230 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 286.00 mg | 22% |
| 231 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 285.00 mg | 22% |
| 232 | Candies, chocolate covered, low sugar or low calorie | Sweets | 285.00 mg | 22% |
| 233 | Soy flour, low-fat | Legumes and Legume Products | 285.00 mg | 22% |
| 234 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 282.00 mg | 22% |
| 235 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 280.00 mg | 22% |
| 236 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 280.00 mg | 22% |
| 237 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 278.00 mg | 21% |
| 238 | Hush puppies, prepared from recipe | Baked Products | 278.00 mg | 21% |
| 239 | Soybeans, mature seeds, raw | Legumes and Legume Products | 277.00 mg | 21% |
| 240 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 277.00 mg | 21% |
| 241 | Epazote, raw | Vegetables and Vegetable Products | 275.00 mg | 21% |
| 242 | Beverages, Whiskey sour mix, powder | Beverages | 272.00 mg | 21% |
| 243 | Beverages, coffee, instant, mocha, sweetened | Beverages | 271.00 mg | 21% |
| 244 | Nuts, almonds | Nut and Seed Products | 269.00 mg | 21% |
| 245 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 268.00 mg | 21% |
| 246 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 268.00 mg | 21% |
| 247 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 268.00 mg | 21% |
| 248 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 267.00 mg | 21% |
| 249 | Spices, mustard seed, ground | Spices and Herbs | 266.00 mg | 20% |
| 250 | Spices, pepper, white | Spices and Herbs | 265.00 mg | 20% |
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