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 51–100 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 960.00 mg | 74% |
| 52 | Spices, cumin seed | Spices and Herbs | 931.00 mg | 72% |
| 53 | Milk, dry whole | Dairy and Egg Products | 912.00 mg | 70% |
| 54 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 909.00 mg | 70% |
| 55 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 905.00 mg | 70% |
| 56 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 895.00 mg | 69% |
| 57 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 880.00 mg | 68% |
| 58 | Sweetener, granulated brown sugar | Sweets | 879.00 mg | 68% |
| 59 | Sweets, molasses, blackstrap | Sweets | 860.00 mg | 66% |
| 60 | Cheese, parmesan, dry grated | Dairy and Egg Products | 853.00 mg | 66% |
| 61 | Spices, bay leaf | Spices and Herbs | 834.00 mg | 64% |
| 62 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 826.00 mg | 64% |
| 63 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 815.00 mg | 63% |
| 64 | Chives, freeze-dried | Vegetables and Vegetable Products | 813.00 mg | 63% |
| 65 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 807.00 mg | 62% |
| 66 | Cheese, parmesan, low sodium | Dairy and Egg Products | 800.00 mg | 62% |
| 67 | Whey, sweet, dry | Dairy and Egg Products | 796.00 mg | 61% |
| 68 | Cheese, swiss (emmental) | Dairy and Egg Products | 791.00 mg | 61% |
| 69 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 782.00 mg | 60% |
| 70 | Agave, dried | Vegetables and Vegetable Products | 770.00 mg | 59% |
| 71 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 759.00 mg | 58% |
| 72 | Cheese, provolone, reduced fat | Dairy and Egg Products | 756.00 mg | 58% |
| 73 | Cheese, provolone | Dairy and Egg Products | 756.00 mg | 58% |
| 74 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 755.00 mg | 58% |
| 75 | Cheese, monterey | Dairy and Egg Products | 746.00 mg | 57% |
| 76 | Instant breakfast, powder | Beverages | 735.00 mg | 57% |
| 77 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 731.00 mg | 56% |
| 78 | Cheese, edam | Dairy and Egg Products | 731.00 mg | 56% |
| 79 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 723.00 mg | 56% |
| 80 | Cheese, muenster | Dairy and Egg Products | 717.00 mg | 55% |
| 81 | Beverages, high protein powder | Beverages | 714.00 mg | 55% |
| 82 | Spices, coriander seed (cilantro) | Spices and Herbs | 709.00 mg | 55% |
| 83 | Cheese, monterey, low fat | Dairy and Egg Products | 705.00 mg | 54% |
| 84 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 705.00 mg | 54% |
| 85 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 703.00 mg | 54% |
| 86 | Cheese, calorie-reduced (6% M.F.) | Dairy and Egg Products | 700.00 mg | 54% |
| 87 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 700.00 mg | 54% |
| 88 | Cheese, gouda | Dairy and Egg Products | 700.00 mg | 54% |
| 89 | Beverage, whey protein isolate, powder | Beverages | 698.00 mg | 54% |
| 90 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 692.00 mg | 53% |
| 91 | Spices, caraway seed | Spices and Herbs | 689.00 mg | 53% |
| 92 | Cheese, colby | Dairy and Egg Products | 685.00 mg | 53% |
| 93 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 684.00 mg | 53% |
| 94 | Spices, pumpkin pie spice | Spices and Herbs | 682.00 mg | 52% |
| 95 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 681.00 mg | 52% |
| 96 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 680.00 mg | 52% |
| 97 | Cheese, cheddar | Dairy and Egg Products | 675.00 mg | 52% |
| 98 | Cheese, brick | Dairy and Egg Products | 674.00 mg | 52% |
| 99 | Cheese, caraway | Dairy and Egg Products | 673.00 mg | 52% |
| 100 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 667.00 mg | 51% |
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