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 1051–1100 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Bread, wheat germ | Baked Products | 89.00 mg | 7% |
| 1052 | Peanuts, Virginia, raw | Legumes and Legume Products | 89.00 mg | 7% |
| 1053 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 89.00 mg | 7% |
| 1054 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 89.00 mg | 7% |
| 1055 | Candies, goobers, chocolate covered peanuts | Sweets | 89.00 mg | 7% |
| 1056 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 89.00 mg | 7% |
| 1057 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 88.00 mg | 7% |
| 1058 | Candies, M&M's peanut butter chocolate candies | Sweets | 88.00 mg | 7% |
| 1059 | Stir fry with tofu | Mixed Dishes | 88.00 mg | 7% |
| 1060 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 87.00 mg | 7% |
| 1061 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 87.00 mg | 7% |
| 1062 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 87.00 mg | 7% |
| 1063 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 87.00 mg | 7% |
| 1064 | Bread, white, commercial, toasted | Baked Products | 87.00 mg | 7% |
| 1065 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 87.00 mg | 7% |
| 1066 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 87.00 mg | 7% |
| 1067 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 87.00 mg | 7% |
| 1068 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 86.00 mg | 7% |
| 1069 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 86.00 mg | 7% |
| 1070 | Bread, pita, white | Baked Products | 86.00 mg | 7% |
| 1071 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 86.00 mg | 7% |
| 1072 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 86.00 mg | 7% |
| 1073 | Currant, zante, dried | Fruits and fruit juices | 86.00 mg | 7% |
| 1074 | Candies, milk chocolate coated raisins | Sweets | 86.00 mg | 7% |
| 1075 | Rhubarb, raw | Fruits and fruit juices | 86.00 mg | 7% |
| 1076 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 86.00 mg | 7% |
| 1077 | Taro leaves, steamed | Vegetables and Vegetable Products | 86.00 mg | 7% |
| 1078 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 86.00 mg | 7% |
| 1079 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 86.00 mg | 7% |
| 1080 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 86.00 mg | 7% |
| 1081 | Dessert, frozen, ice cream sandwich | Sweets | 86.00 mg | 7% |
| 1082 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 85.00 mg | 7% |
| 1083 | Roll, dinner, oat bran | Baked Products | 85.00 mg | 7% |
| 1084 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 85.00 mg | 7% |
| 1085 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 85.00 mg | 7% |
| 1086 | Cake, angel food, dry mix, prepared | Baked Products | 84.00 mg | 6% |
| 1087 | Bread, rye | Baked Products | 84.00 mg | 6% |
| 1088 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 84.00 mg | 6% |
| 1089 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 84.00 mg | 6% |
| 1090 | Indian, bread, naan | Baked Products | 84.00 mg | 6% |
| 1091 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 84.00 mg | 6% |
| 1092 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 1093 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 83.00 mg | 6% |
| 1094 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 83.00 mg | 6% |
| 1095 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 83.00 mg | 6% |
| 1096 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 83.00 mg | 6% |
| 1097 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 83.00 mg | 6% |
| 1098 | Beans, kidney, dark red, raw | Legumes and Legume Products | 83.00 mg | 6% |
| 1099 | Dessert, flan, caramel custard, homemade | Sweets | 83.00 mg | 6% |
| 1100 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 83.00 mg | 6% |
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