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 901–950 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 202.00 mg | 16% | USDA_SR |
| 902 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 202.00 mg | 16% | USDA_SR |
| 903 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 202.00 mg | 16% | CNF |
| 904 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 201.00 mg | 15% | USDA_SR |
| 905 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 201.00 mg | 15% | USDA_SR |
| 906 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 201.00 mg | 15% | USDA_SR |
| 907 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% | USDA_SR |
| 908 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 201.00 mg | 15% | CNF |
| 909 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 201.00 mg | 15% | CNF |
| 910 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 201.00 mg | 15% | CNF |
| 911 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 200.00 mg | 15% | USDA_SR |
| 912 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 200.00 mg | 15% | USDA_SR |
| 913 | Yogurt, frozen, flavors other than chocolate, lowfat | Dairy and Egg Products | 200.00 mg | 15% | USDA_SR |
| 914 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 200.00 mg | 15% | CNF |
| 915 | Muffin, plain, homemade, made with 2% milk | Baked Products | 200.00 mg | 15% | CNF |
| 916 | Spearmint, fresh | Spices and Herbs | 199.00 mg | 15% | USDA_SR |
| 917 | Yogurt, plain, skim milk | Dairy and Egg Products | 199.00 mg | 15% | USDA_SR |
| 918 | Candies, white chocolate | Sweets | 199.00 mg | 15% | USDA_SR |
| 919 | Spices, spearmint, fresh | Spices and Herbs | 199.00 mg | 15% | CNF |
| 920 | Fast foods, mexican, enchilada with cheese | Fast Foods | 199.00 mg | 15% | CNF |
| 921 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 199.00 mg | 15% | CNF |
| 922 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 198.00 mg | 15% | CNF |
| 923 | Instant breakfast, powder, prepared with 2% milk | Beverages | 198.00 mg | 15% | CNF |
| 924 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 197.00 mg | 15% | USDA_SR |
| 925 | Soybeans, green, raw | Vegetables and Vegetable Products | 197.00 mg | 15% | USDA_SR |
| 926 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 197.00 mg | 15% | USDA_SR |
| 927 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 197.00 mg | 15% | USDA_SR |
| 928 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 197.00 mg | 15% | CNF |
| 929 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 197.00 mg | 15% | CNF |
| 930 | English muffin, plain (also sourdough), toasted | Baked Products | 197.00 mg | 15% | CNF |
| 931 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 197.00 mg | 15% | CNF |
| 932 | Muffins, English, mixed-grain (includes granola) | Baked Products | 196.00 mg | 15% | USDA_SR |
| 933 | Granola bar, chewy, sweet and salty | Baked Products | 196.00 mg | 15% | CNF |
| 934 | English muffin, multigrain (also granola) | Baked Products | 196.00 mg | 15% | CNF |
| 935 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 195.00 mg | 15% | USDA_SR |
| 936 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 195.00 mg | 15% | CNF |
| 937 | Beans, kidney, light red, raw | Legumes and Legume Products | 195.00 mg | 15% | CNF |
| 938 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% | USDA_FF |
| 939 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 194.00 mg | 15% | USDA_FF |
| 940 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 194.00 mg | 15% | USDA_SR |
| 941 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 194.00 mg | 15% | USDA_SR |
| 942 | Yogourt, goat, plain | Dairy and Egg Products | 194.00 mg | 15% | CNF |
| 943 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 194.00 mg | 15% | CNF |
| 944 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 194.00 mg | 15% | CNF |
| 945 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 194.00 mg | 15% | CNF |
| 946 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 194.00 mg | 15% | CNF |
| 947 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% | USDA_FF |
| 948 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 193.00 mg | 15% | USDA_FF |
| 949 | Milk, sheep, fluid | Dairy and Egg Products | 193.00 mg | 15% | USDA_SR |
| 950 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 193.00 mg | 15% | USDA_SR |
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