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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Bread, crumbs, dry, grated, seasoned | Baked Products | 182.00 mg | 14% |
| 352 | Garlic, raw | Vegetables and Vegetable Products | 181.00 mg | 14% |
| 353 | George Weston Bakeries, Thomas English Muffins | Baked Products | 180.00 mg | 14% |
| 354 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 180.00 mg | 14% |
| 355 | Teff, uncooked | Cereal Grains and Pasta | 180.00 mg | 14% |
| 356 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 180.00 mg | 14% |
| 357 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 180.00 mg | 14% |
| 358 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 180.00 mg | 14% |
| 359 | Beverages, Protein powder soy based | Beverages | 178.00 mg | 14% |
| 360 | Soy protein isolate, potassium type | Legumes and Legume Products | 178.00 mg | 14% |
| 361 | Soy protein isolate | Legumes and Legume Products | 178.00 mg | 14% |
| 362 | Muffins, English, wheat | Baked Products | 178.00 mg | 14% |
| 363 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 178.00 mg | 14% |
| 364 | Basil, fresh | Spices and Herbs | 177.00 mg | 14% |
| 365 | Spices, fenugreek seed | Spices and Herbs | 176.00 mg | 14% |
| 366 | Parsley, freeze-dried | Vegetables and Vegetable Products | 176.00 mg | 14% |
| 367 | Lupins, mature seeds, raw | Legumes and Legume Products | 176.00 mg | 14% |
| 368 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 176.00 mg | 14% |
| 369 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 370 | SILK Key Lime soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 371 | SILK Strawberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 372 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 176.00 mg | 14% |
| 373 | Rolls, dinner, wheat | Baked Products | 176.00 mg | 14% |
| 374 | SILK Raspberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 375 | SILK Peach soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 376 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 377 | SILK Blueberry soy yogurt | Legumes and Legume Products | 176.00 mg | 14% |
| 378 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 175.00 mg | 13% |
| 379 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 175.00 mg | 13% |
| 380 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 174.00 mg | 13% |
| 381 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 174.00 mg | 13% |
| 382 | Snacks, tortilla chips, unsalted, white corn | Snacks | 174.00 mg | 13% |
| 383 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 173.00 mg | 13% |
| 384 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 173.00 mg | 13% |
| 385 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 173.00 mg | 13% |
| 386 | Cake, pudding-type, carrot, dry mix | Baked Products | 172.00 mg | 13% |
| 387 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 172.00 mg | 13% |
| 388 | Nuts, almond paste | Nut and Seed Products | 172.00 mg | 13% |
| 389 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 171.00 mg | 13% |
| 390 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 171.00 mg | 13% |
| 391 | Snacks, soy chips or crisps, salted | Snacks | 171.00 mg | 13% |
| 392 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 170.00 mg | 13% |
| 393 | Snacks, sesame sticks, wheat-based, salted | Snacks | 170.00 mg | 13% |
| 394 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 169.00 mg | 13% |
| 395 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 168.00 mg | 13% |
| 396 | Spices, turmeric, ground | Spices and Herbs | 168.00 mg | 13% |
| 397 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 168.00 mg | 13% |
| 398 | Crackers, standard snack-type, with whole wheat | Baked Products | 167.00 mg | 13% |
| 399 | Desserts, rennin, chocolate, dry mix | Sweets | 166.00 mg | 13% |
| 400 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 166.00 mg | 13% |
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