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 1101–1150 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Sweets, sugar, brown | Sweets | 83.00 mg | 6% |
| 1102 | Candied foods, citron | Sweets | 83.00 mg | 6% |
| 1103 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 1104 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 83.00 mg | 6% |
| 1105 | Okra (gumbo), raw | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 1106 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 1107 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 82.00 mg | 6% |
| 1108 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 82.00 mg | 6% |
| 1109 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 82.00 mg | 6% |
| 1110 | Salad, caesar, homemade | Mixed Dishes | 81.00 mg | 6% |
| 1111 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 81.00 mg | 6% |
| 1112 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 81.00 mg | 6% |
| 1113 | Pie, coconut custard, commercial | Baked Products | 81.00 mg | 6% |
| 1114 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 81.00 mg | 6% |
| 1115 | Bread, Irish soda, homemade | Baked Products | 81.00 mg | 6% |
| 1116 | Tortilla, ready-to-bake / fry, corn | Baked Products | 81.00 mg | 6% |
| 1117 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 81.00 mg | 6% |
| 1118 | Beans, lima, dry, large, raw | Legumes and Legume Products | 81.00 mg | 6% |
| 1119 | Bread, whole wheat, commercial, toasted | Baked Products | 81.00 mg | 6% |
| 1120 | Cress, garden, raw | Vegetables and Vegetable Products | 81.00 mg | 6% |
| 1121 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 81.00 mg | 6% |
| 1122 | Pie, egg custard, commercial | Baked Products | 80.00 mg | 6% |
| 1123 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 80.00 mg | 6% |
| 1124 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 80.00 mg | 6% |
| 1125 | Okara | Legumes and Legume Products | 80.00 mg | 6% |
| 1126 | Hot chocolate with marshmallows, powder, mix | Beverages | 80.00 mg | 6% |
| 1127 | Spices, garlic powder | Spices and Herbs | 79.00 mg | 6% |
| 1128 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 79.00 mg | 6% |
| 1129 | Bread, white, commercial, reduced sodium | Baked Products | 79.00 mg | 6% |
| 1130 | Bread, white, commercial | Baked Products | 79.00 mg | 6% |
| 1131 | Jujube (chinese date), dried | Fruits and fruit juices | 79.00 mg | 6% |
| 1132 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 79.00 mg | 6% |
| 1133 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 79.00 mg | 6% |
| 1134 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 79.00 mg | 6% |
| 1135 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 78.00 mg | 6% |
| 1136 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 78.00 mg | 6% |
| 1137 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 78.00 mg | 6% |
| 1138 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 78.00 mg | 6% |
| 1139 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 78.00 mg | 6% |
| 1140 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 6% |
| 1141 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 78.00 mg | 6% |
| 1142 | Snacks, trail mix, regular | Snacks | 78.00 mg | 6% |
| 1143 | Candies, caramel with nuts, chocolate covered | Sweets | 78.00 mg | 6% |
| 1144 | Candies, bars, peanut | Sweets | 78.00 mg | 6% |
| 1145 | Candies, Reese's peanut butter cups | Sweets | 78.00 mg | 6% |
| 1146 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 78.00 mg | 6% |
| 1147 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 78.00 mg | 6% |
| 1148 | Snacks, trail mix, regular, unsalted | Snacks | 78.00 mg | 6% |
| 1149 | Candied foods, pineapple | Sweets | 78.00 mg | 6% |
| 1150 | Purslane, boiled, drained | Vegetables and Vegetable Products | 78.00 mg | 6% |
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