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 1001–1050 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Vegetarian fillets, meatless | Legumes and Legume Products | 95.00 mg | 7% |
| 1002 | Meatless, fish sticks | Legumes and Legume Products | 95.00 mg | 7% |
| 1003 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 95.00 mg | 7% |
| 1004 | Dessert, pudding, rice, ready to eat | Sweets | 95.00 mg | 7% |
| 1005 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 95.00 mg | 7% |
| 1006 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 95.00 mg | 7% |
| 1007 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 95.00 mg | 7% |
| 1008 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 94.00 mg | 7% |
| 1009 | Pie, pumpkin, homemade | Baked Products | 94.00 mg | 7% |
| 1010 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 94.00 mg | 7% |
| 1011 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 94.00 mg | 7% |
| 1012 | Cake mix, gingerbread, dry, unprepared | Baked Products | 94.00 mg | 7% |
| 1013 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 94.00 mg | 7% |
| 1014 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 94.00 mg | 7% |
| 1015 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 94.00 mg | 7% |
| 1016 | Bread, rye, toasted | Baked Products | 93.00 mg | 7% |
| 1017 | Bread, egg (Challah) | Baked Products | 93.00 mg | 7% |
| 1018 | Cracker, melba toast, plain, unsalted | Baked Products | 93.00 mg | 7% |
| 1019 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 93.00 mg | 7% |
| 1020 | Cracker, wheat, low fat | Baked Products | 93.00 mg | 7% |
| 1021 | Cracker, melba toast, plain | Baked Products | 93.00 mg | 7% |
| 1022 | Candies, bars, Snickers | Sweets | 93.00 mg | 7% |
| 1023 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 93.00 mg | 7% |
| 1024 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 93.00 mg | 7% |
| 1025 | Borage, raw | Vegetables and Vegetable Products | 93.00 mg | 7% |
| 1026 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 93.00 mg | 7% |
| 1027 | Bread, 60% whole wheat, commercial | Baked Products | 93.00 mg | 7% |
| 1028 | Indian, bread, chapati or roti, plain | Baked Products | 93.00 mg | 7% |
| 1029 | Granola bar, chewy, low fat | Baked Products | 92.00 mg | 7% |
| 1030 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 92.00 mg | 7% |
| 1031 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 92.00 mg | 7% |
| 1032 | Cracker, wheat | Baked Products | 92.00 mg | 7% |
| 1033 | Peanuts, all types, raw | Legumes and Legume Products | 92.00 mg | 7% |
| 1034 | Chives, raw | Vegetables and Vegetable Products | 92.00 mg | 7% |
| 1035 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 92.00 mg | 7% |
| 1036 | Roll, french | Baked Products | 91.00 mg | 7% |
| 1037 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 90.00 mg | 7% |
| 1038 | Pie, vanilla cream, homemade | Baked Products | 90.00 mg | 7% |
| 1039 | Cookie, sugar, refrigerated dough, baked | Baked Products | 90.00 mg | 7% |
| 1040 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 90.00 mg | 7% |
| 1041 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 90.00 mg | 7% |
| 1042 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 90.00 mg | 7% |
| 1043 | Beans, white, boiled, salted | Legumes and Legume Products | 90.00 mg | 7% |
| 1044 | Beans, white, boiled | Legumes and Legume Products | 90.00 mg | 7% |
| 1045 | Bread, cheese | Baked Products | 90.00 mg | 7% |
| 1046 | Muffin, carrot, commercial | Baked Products | 89.00 mg | 7% |
| 1047 | Dip, cream cheese base | Soups, Sauces and Gravies | 89.00 mg | 7% |
| 1048 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 89.00 mg | 7% |
| 1049 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 89.00 mg | 7% |
| 1050 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 89.00 mg | 7% |
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