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 551–600 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 146.00 mg | 11% |
| 552 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 146.00 mg | 11% |
| 553 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 146.00 mg | 11% |
| 554 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 555 | Candies, Rolo Caramels in milk chocolate | Sweets | 145.00 mg | 11% |
| 556 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 145.00 mg | 11% |
| 557 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 145.00 mg | 11% |
| 558 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 145.00 mg | 11% |
| 559 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 145.00 mg | 11% |
| 560 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 145.00 mg | 11% |
| 561 | Muffin, wheat bran, with raisins, homemade | Baked Products | 144.00 mg | 11% |
| 562 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 143.00 mg | 11% |
| 563 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 143.00 mg | 11% |
| 564 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 143.00 mg | 11% |
| 565 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 143.00 mg | 11% |
| 566 | Waffle, whole wheat, low fat | Baked Products | 143.00 mg | 11% |
| 567 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 143.00 mg | 11% |
| 568 | Indian, papad (papadum) | Legumes and Legume Products | 143.00 mg | 11% |
| 569 | Beans, kidney, all types, raw | Legumes and Legume Products | 143.00 mg | 11% |
| 570 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 143.00 mg | 11% |
| 571 | Drink, fruit punch flavour, powder | Beverages | 142.00 mg | 11% |
| 572 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 142.00 mg | 11% |
| 573 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 142.00 mg | 11% |
| 574 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 142.00 mg | 11% |
| 575 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 142.00 mg | 11% |
| 576 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 142.00 mg | 11% |
| 577 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 142.00 mg | 11% |
| 578 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 141.00 mg | 11% |
| 579 | Snacks, pretzels, hard, chocolate coated | Snacks | 141.00 mg | 11% |
| 580 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 141.00 mg | 11% |
| 581 | Collards, boiled, drained | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 582 | Dessert, frozen, juice with cream | Sweets | 141.00 mg | 11% |
| 583 | Coffee, instant, powder, half the caffeine | Beverages | 141.00 mg | 11% |
| 584 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 141.00 mg | 11% |
| 585 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mg | 11% |
| 586 | Coffee, instant, regular, powder | Beverages | 141.00 mg | 11% |
| 587 | Dessert, frozen, pudding pop, chocolate | Sweets | 141.00 mg | 11% |
| 588 | Cake, angel food, commercial | Baked Products | 140.00 mg | 11% |
| 589 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 140.00 mg | 11% |
| 590 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 591 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 140.00 mg | 11% |
| 592 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 140.00 mg | 11% |
| 593 | Coffee, instant, decaffeinated, powder | Beverages | 140.00 mg | 11% |
| 594 | Soybeans, dry, roasted | Legumes and Legume Products | 140.00 mg | 11% |
| 595 | Peanut flour, defatted, salted | Legumes and Legume Products | 140.00 mg | 11% |
| 596 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 140.00 mg | 11% |
| 597 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 139.00 mg | 11% |
| 598 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 139.00 mg | 11% |
| 599 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 139.00 mg | 11% |
| 600 | Bread, white, commercial, with added fibre | Baked Products | 138.00 mg | 11% |
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