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 2451–2500 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 49.00 mg | 4% | USDA_SR |
| 2452 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 49.00 mg | 4% | USDA_SR |
| 2453 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 49.00 mg | 4% | CNF |
| 2454 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 49.00 mg | 4% | CNF |
| 2455 | Granola bar, crunchy, plain | Baked Products | 49.00 mg | 4% | CNF |
| 2456 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 49.00 mg | 4% | CNF |
| 2457 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% | CNF |
| 2458 | Grains, teff, cooked | Cereals, Grains and Pasta | 49.00 mg | 4% | CNF |
| 2459 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 49.00 mg | 4% | CNF |
| 2460 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 49.00 mg | 4% | CNF |
| 2461 | Sweets, syrups, chocolate, fudge-type | Sweets | 49.00 mg | 4% | CNF |
| 2462 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 49.00 mg | 4% | CNF |
| 2463 | Dessert, pudding, vanilla, ready to eat | Sweets | 49.00 mg | 4% | CNF |
| 2464 | Candies, fudge, chocolate, homemade | Sweets | 49.00 mg | 4% | CNF |
| 2465 | Cracker, wheat, low sodium | Baked Products | 49.00 mg | 4% | CNF |
| 2466 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 49.00 mg | 4% | CNF |
| 2467 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 49.00 mg | 4% | CNF |
| 2468 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 49.00 mg | 4% | CNF |
| 2469 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 49.00 mg | 4% | CNF |
| 2470 | Hummus, homemade | Legumes and Legume Products | 49.00 mg | 4% | CNF |
| 2471 | Fennel, bulb, raw | Vegetables and Vegetable Products | 49.00 mg | 4% | CNF |
| 2472 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% | CNF |
| 2473 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 4% | CNF |
| 2474 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 49.00 mg | 4% | CNF |
| 2475 | Beans, baked, canned, with franks | Legumes and Legume Products | 48.00 mg | 4% | USDA_SR |
| 2476 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 48.00 mg | 4% | USDA_SR |
| 2477 | Cookies, vanilla wafers, lower fat | Baked Products | 48.00 mg | 4% | USDA_SR |
| 2478 | Cake, cherry fudge with chocolate frosting | Baked Products | 48.00 mg | 4% | USDA_SR |
| 2479 | Lentils, pink or red, raw | Legumes and Legume Products | 48.00 mg | 4% | USDA_SR |
| 2480 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2481 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2482 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2483 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2484 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2485 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2486 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2487 | Salad dressing, caesar dressing, regular | Fats and Oils | 48.00 mg | 4% | USDA_SR |
| 2488 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2489 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 48.00 mg | 4% | USDA_SR |
| 2490 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 48.00 mg | 4% | USDA_SR |
| 2491 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 48.00 mg | 4% | USDA_SR |
| 2492 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 48.00 mg | 4% | CNF |
| 2493 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 48.00 mg | 4% | CNF |
| 2494 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | CNF |
| 2495 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | CNF |
| 2496 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 48.00 mg | 4% | CNF |
| 2497 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 48.00 mg | 4% | CNF |
| 2498 | Salad dressing, caesar dressing, regular | Fats and Oils | 48.00 mg | 4% | CNF |
| 2499 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 48.00 mg | 4% | CNF |
| 2500 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 48.00 mg | 4% | CNF |
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