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 251–300 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 385.00 mg | 30% | CNF |
| 252 | Drink, orange flavour, vitamin C added, powder | Beverages | 385.00 mg | 30% | CNF |
| 253 | Spices, onion powder | Spices and Herbs | 384.00 mg | 30% | USDA_SR |
| 254 | Spices, onion powder | Spices and Herbs | 384.00 mg | 30% | CNF |
| 255 | Spices, cardamom | Spices and Herbs | 383.00 mg | 29% | USDA_SR |
| 256 | Spices, cardamom, ground | Spices and Herbs | 383.00 mg | 29% | CNF |
| 257 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 380.00 mg | 29% | CNF |
| 258 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 379.00 mg | 29% | CNF |
| 259 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 378.00 mg | 29% | USDA_SR |
| 260 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 378.00 mg | 29% | USDA_SR |
| 261 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 378.00 mg | 29% | CNF |
| 262 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 377.00 mg | 29% | USDA_SR |
| 263 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 375.00 mg | 29% | USDA_SR |
| 264 | Tofu, fried | Legumes and Legume Products | 372.00 mg | 29% | USDA_SR |
| 265 | Tofu, fried | Legumes and Legume Products | 372.00 mg | 29% | CNF |
| 266 | Snacks, CLIF BAR, mixed flavors | Snacks | 368.00 mg | 28% | USDA_SR |
| 267 | Snacks, Clif bar, all flavours | Snacks | 368.00 mg | 28% | CNF |
| 268 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 367.00 mg | 28% | CNF |
| 269 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 364.00 mg | 28% | USDA_SR |
| 270 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 364.00 mg | 28% | USDA_SR |
| 271 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 364.00 mg | 28% | CNF |
| 272 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 363.00 mg | 28% | USDA_SR |
| 273 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 363.00 mg | 28% | USDA_SR |
| 274 | Grape leaves, raw | Vegetables and Vegetable Products | 363.00 mg | 28% | USDA_SR |
| 275 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 363.00 mg | 28% | CNF |
| 276 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 363.00 mg | 28% | CNF |
| 277 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 363.00 mg | 28% | CNF |
| 278 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 361.00 mg | 28% | USDA_SR |
| 279 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 361.00 mg | 28% | USDA_SR |
| 280 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 360.00 mg | 28% | USDA_SR |
| 281 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 360.00 mg | 28% | CNF |
| 282 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 357.00 mg | 27% | USDA_SR |
| 283 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 357.00 mg | 27% | USDA_SR |
| 284 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 357.00 mg | 27% | USDA_SR |
| 285 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 357.00 mg | 27% | CNF |
| 286 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 355.00 mg | 27% | USDA_SR |
| 287 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 351.00 mg | 27% | USDA_SR |
| 288 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 351.00 mg | 27% | USDA_SR |
| 289 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 351.00 mg | 27% | USDA_SR |
| 290 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 350.00 mg | 27% | USDA_SR |
| 291 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 350.00 mg | 27% | USDA_SR |
| 292 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 350.00 mg | 27% | USDA_SR |
| 293 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 350.00 mg | 27% | CNF |
| 294 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 349.00 mg | 27% | USDA_SR |
| 295 | Carob flour | Legumes and Legume Products | 348.00 mg | 27% | USDA_SR |
| 296 | Carob (St. John's bread), flour | Legumes and Legume Products | 348.00 mg | 27% | CNF |
| 297 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 347.00 mg | 27% | USDA_SR |
| 298 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 347.00 mg | 27% | USDA_SR |
| 299 | Nuts, almond butter, plain, salted | Nuts and Seeds | 347.00 mg | 27% | CNF |
| 300 | Nuts, almond butter, plain | Nuts and Seeds | 347.00 mg | 27% | CNF |
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