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 501–550 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Candies, bars, Krackel | Sweets | 158.00 mg | 12% |
| 502 | Pancake, buttermilk, homemade | Baked Products | 157.00 mg | 12% |
| 503 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 157.00 mg | 12% |
| 504 | Candies, truffles, homemade | Sweets | 157.00 mg | 12% |
| 505 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 156.00 mg | 12% |
| 506 | Cake, yellow, light, dry mix, unprepared | Baked Products | 155.00 mg | 12% |
| 507 | Candies, M&M's Almond Chocolate Candies | Sweets | 155.00 mg | 12% |
| 508 | Snacks, tortilla chips, taco | Snacks | 155.00 mg | 12% |
| 509 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 154.00 mg | 12% |
| 510 | Dessert, frozen, made with skim milk, chocolate | Sweets | 154.00 mg | 12% |
| 511 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 512 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 153.00 mg | 12% |
| 513 | Cake mix, angel food, dry, unprepared | Baked Products | 153.00 mg | 12% |
| 514 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 153.00 mg | 12% |
| 515 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 516 | Bread, white, commercial, with added fibre, toasted | Baked Products | 152.00 mg | 12% |
| 517 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 152.00 mg | 12% |
| 518 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 152.00 mg | 12% |
| 519 | Grains, amaranth, flour | Cereals, Grains and Pasta | 152.00 mg | 12% |
| 520 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 521 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 12% |
| 522 | Cracker, cheese, reduced sodium | Baked Products | 151.00 mg | 12% |
| 523 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 150.00 mg | 12% |
| 524 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 525 | Kale, raw | Vegetables and Vegetable Products | 150.00 mg | 12% |
| 526 | Sweets, syrups, sorghum | Sweets | 150.00 mg | 12% |
| 527 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 150.00 mg | 12% |
| 528 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 150.00 mg | 12% |
| 529 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 150.00 mg | 12% |
| 530 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 150.00 mg | 12% |
| 531 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 150.00 mg | 12% |
| 532 | Moth beans, raw | Legumes and Legume Products | 150.00 mg | 12% |
| 533 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 534 | Seeds, sesame flour, low fat | Nuts and Seeds | 149.00 mg | 11% |
| 535 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 149.00 mg | 11% |
| 536 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 149.00 mg | 11% |
| 537 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 149.00 mg | 11% |
| 538 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 149.00 mg | 11% |
| 539 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 149.00 mg | 11% |
| 540 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 148.00 mg | 11% |
| 541 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 148.00 mg | 11% |
| 542 | Spices, pepper, red or cayenne | Spices and Herbs | 148.00 mg | 11% |
| 543 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 148.00 mg | 11% |
| 544 | Cheese, cream, light | Dairy and Egg Products | 148.00 mg | 11% |
| 545 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 147.00 mg | 11% |
| 546 | Beans, navy, raw | Legumes and Legume Products | 147.00 mg | 11% |
| 547 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 147.00 mg | 11% |
| 548 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 147.00 mg | 11% |
| 549 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 146.00 mg | 11% |
| 550 | Milk shake, vanilla, thick | Beverages | 146.00 mg | 11% |
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