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 401–450 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Tomato powder | Vegetables and Vegetable Products | 166.00 mg | 13% |
| 402 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 166.00 mg | 13% |
| 403 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 165.00 mg | 13% |
| 404 | Bread, wheat, toasted | Baked Products | 165.00 mg | 13% |
| 405 | Spinach souffle | Vegetables and Vegetable Products | 165.00 mg | 13% |
| 406 | Nopales, raw | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 407 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 164.00 mg | 13% |
| 408 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 163.00 mg | 13% |
| 409 | Seeds, lotus seeds, dried | Nut and Seed Products | 163.00 mg | 13% |
| 410 | Bread, reduced-calorie, wheat | Baked Products | 163.00 mg | 13% |
| 411 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 163.00 mg | 13% |
| 412 | Figs, dried, uncooked | Fruits and Fruit Juices | 162.00 mg | 12% |
| 413 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 161.00 mg | 12% |
| 414 | Bread, whole-wheat, commercially prepared | Baked Products | 161.00 mg | 12% |
| 415 | Orange peel, raw | Fruits and Fruit Juices | 161.00 mg | 12% |
| 416 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 161.00 mg | 12% |
| 417 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 160.00 mg | 12% |
| 418 | Arugula, raw | Vegetables and Vegetable Products | 160.00 mg | 12% |
| 419 | Taco shells, baked, without added salt | Baked Products | 160.00 mg | 12% |
| 420 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 12% |
| 421 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 159.00 mg | 12% |
| 422 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 159.00 mg | 12% |
| 423 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 159.00 mg | 12% |
| 424 | Amaranth grain, uncooked | Cereal Grains and Pasta | 159.00 mg | 12% |
| 425 | Seeds, sesame flour, high-fat | Nut and Seed Products | 159.00 mg | 12% |
| 426 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 159.00 mg | 12% |
| 427 | Snacks, tortilla chips, low fat, unsalted | Snacks | 159.00 mg | 12% |
| 428 | Tortilla chips, low fat, baked without fat | Snacks | 159.00 mg | 12% |
| 429 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 159.00 mg | 12% |
| 430 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 431 | Candies, KRACKEL Chocolate Bar | Sweets | 158.00 mg | 12% |
| 432 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 158.00 mg | 12% |
| 433 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 158.00 mg | 12% |
| 434 | Candies, truffles, prepared-from-recipe | Sweets | 157.00 mg | 12% |
| 435 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 155.00 mg | 12% |
| 436 | Snacks, tortilla chips, taco-flavor | Snacks | 155.00 mg | 12% |
| 437 | Cake, yellow, light, dry mix | Baked Products | 155.00 mg | 12% |
| 438 | Nabisco, Nabisco Ritz Crackers | Baked Products | 154.00 mg | 12% |
| 439 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 440 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 153.00 mg | 12% |
| 441 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 442 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 153.00 mg | 12% |
| 443 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 444 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 445 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 446 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 447 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 448 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 449 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 450 | Syrups, sorghum | Sweets | 150.00 mg | 12% |
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