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 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 178.00 mg | 14% |
| 252 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 178.00 mg | 14% |
| 253 | Basil, fresh | Spices and Herbs | 177.00 mg | 14% |
| 254 | Spices, fenugreek seed | Spices and Herbs | 176.00 mg | 14% |
| 255 | Poutine | Mixed Dishes | 176.00 mg | 14% |
| 256 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 176.00 mg | 14% |
| 257 | Parsley, freeze-dried | Vegetables and Vegetable Products | 176.00 mg | 14% |
| 258 | Lupins, raw | Legumes and Legume Products | 176.00 mg | 14% |
| 259 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 175.00 mg | 13% |
| 260 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 175.00 mg | 13% |
| 261 | Beans, great northern, raw | Legumes and Legume Products | 175.00 mg | 13% |
| 262 | Snacks, tortilla chips, unsalted | Snacks | 174.00 mg | 13% |
| 263 | Beans, small white, raw | Legumes and Legume Products | 173.00 mg | 13% |
| 264 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 172.00 mg | 13% |
| 265 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 172.00 mg | 13% |
| 266 | Nuts, almond paste, sweetened | Nuts and Seeds | 172.00 mg | 13% |
| 267 | Snacks, soy chips or crisps, salted | Snacks | 171.00 mg | 13% |
| 268 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 171.00 mg | 13% |
| 269 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 170.00 mg | 13% |
| 270 | Snacks, sesame sticks, wheat-based, salted | Snacks | 170.00 mg | 13% |
| 271 | Bannock | Baked Products | 170.00 mg | 13% |
| 272 | Rose hips, wild, native | Fruits and fruit juices | 169.00 mg | 13% |
| 273 | Spices, turmeric, ground | Spices and Herbs | 168.00 mg | 13% |
| 274 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 168.00 mg | 13% |
| 275 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 168.00 mg | 13% |
| 276 | Candies, bars, Mars almond | Sweets | 168.00 mg | 13% |
| 277 | Cracker, standard snack-type, with whole-wheat | Baked Products | 167.00 mg | 13% |
| 278 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 167.00 mg | 13% |
| 279 | Tomato powder | Vegetables and Vegetable Products | 166.00 mg | 13% |
| 280 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 166.00 mg | 13% |
| 281 | Beans, yellow, raw | Legumes and Legume Products | 166.00 mg | 13% |
| 282 | Spinach souffle, homemade | Vegetables and Vegetable Products | 165.00 mg | 13% |
| 283 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 284 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 285 | English muffin, plain (also sourdough) | Baked Products | 163.00 mg | 13% |
| 286 | Seeds, lotus seeds, dried | Nuts and Seeds | 163.00 mg | 13% |
| 287 | Fast foods, mexican, tostada with guacamole | Fast Foods | 162.00 mg | 12% |
| 288 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 162.00 mg | 12% |
| 289 | Fig, dried, uncooked | Fruits and fruit juices | 162.00 mg | 12% |
| 290 | Orange peel, raw | Fruits and fruit juices | 161.00 mg | 12% |
| 291 | Sweets, sugars, maple, granulated | Sweets | 161.00 mg | 12% |
| 292 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 161.00 mg | 12% |
| 293 | Taco shell, baked, unsalted | Baked Products | 160.00 mg | 12% |
| 294 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 160.00 mg | 12% |
| 295 | Arugula, raw | Vegetables and Vegetable Products | 160.00 mg | 12% |
| 296 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 12% |
| 297 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 159.00 mg | 12% |
| 298 | Dessert, frozen, FUDGESICLE bar, low fat | Sweets | 159.00 mg | 12% |
| 299 | Snacks, tortilla chips, nacho, light | Snacks | 159.00 mg | 12% |
| 300 | Grains, amaranth, raw | Cereals, Grains and Pasta | 159.00 mg | 12% |
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