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 351–400 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 142.00 mg | 11% |
| 352 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 142.00 mg | 11% |
| 353 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 142.00 mg | 11% |
| 354 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 142.00 mg | 11% |
| 355 | Drink, fruit punch flavour, powder | Beverages | 142.00 mg | 11% |
| 356 | Collards, boiled, drained | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 357 | Dessert, frozen, pudding pop, chocolate | Sweets | 141.00 mg | 11% |
| 358 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 359 | Coffee, instant, powder, half the caffeine | Beverages | 141.00 mg | 11% |
| 360 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 141.00 mg | 11% |
| 361 | Snacks, pretzels, hard, chocolate coated | Snacks | 141.00 mg | 11% |
| 362 | Coffee, instant, regular, powder | Beverages | 141.00 mg | 11% |
| 363 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 364 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 365 | Soybeans, dry, roasted | Legumes and Legume Products | 140.00 mg | 11% |
| 366 | Peanut flour, defatted, salted | Legumes and Legume Products | 140.00 mg | 11% |
| 367 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 140.00 mg | 11% |
| 368 | Cake, angel food, commercial | Baked Products | 140.00 mg | 11% |
| 369 | Coffee, instant, decaffeinated, powder | Beverages | 140.00 mg | 11% |
| 370 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 139.00 mg | 11% |
| 371 | Parsley, fresh | Vegetables and Vegetable Products | 138.00 mg | 11% |
| 372 | Snacks, corn-based, extruded, chips, plain | Snacks | 138.00 mg | 11% |
| 373 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 138.00 mg | 11% |
| 374 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 138.00 mg | 11% |
| 375 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 11% |
| 376 | Soybean kernels, roasted, salted | Legumes and Legume Products | 138.00 mg | 11% |
| 377 | Candies, caramel | Sweets | 138.00 mg | 11% |
| 378 | Candies, bars, KIT KAT BIG KAT | Sweets | 138.00 mg | 11% |
| 379 | Beans, mungo, raw | Legumes and Legume Products | 138.00 mg | 11% |
| 380 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 138.00 mg | 11% |
| 381 | Bread, white, commercial, with added fibre | Baked Products | 138.00 mg | 11% |
| 382 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 138.00 mg | 11% |
| 383 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 137.00 mg | 11% |
| 384 | Snacks, tortilla chips, nacho | Snacks | 137.00 mg | 11% |
| 385 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 137.00 mg | 11% |
| 386 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 387 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 136.00 mg | 10% |
| 388 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 389 | Bread, protein (includes gluten), toasted | Baked Products | 136.00 mg | 10% |
| 390 | Cracker, 7 grain | Baked Products | 136.00 mg | 10% |
| 391 | Spinach, boiled, drained | Vegetables and Vegetable Products | 136.00 mg | 10% |
| 392 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 136.00 mg | 10% |
| 393 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 135.00 mg | 10% |
| 394 | Snacks, tortilla chips, ranch | Snacks | 134.00 mg | 10% |
| 395 | Lemon peel, raw | Fruits and fruit juices | 134.00 mg | 10% |
| 396 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 134.00 mg | 10% |
| 397 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 134.00 mg | 10% |
| 398 | Hot chocolate, mix, powder | Beverages | 133.00 mg | 10% |
| 399 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 133.00 mg | 10% |
| 400 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 133.00 mg | 10% |
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