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 1301–1350 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 66.00 mg | 5% |
| 1302 | Purslane, raw | Vegetables and Vegetable Products | 65.00 mg | 5% |
| 1303 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 5% |
| 1304 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 65.00 mg | 5% |
| 1305 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 65.00 mg | 5% |
| 1306 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 65.00 mg | 5% |
| 1307 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 5% |
| 1308 | Dumpling, plain | Baked Products | 65.00 mg | 5% |
| 1309 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 64.00 mg | 5% |
| 1310 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 64.00 mg | 5% |
| 1311 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% |
| 1312 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% |
| 1313 | Pie, pumpkin, commercial | Baked Products | 64.00 mg | 5% |
| 1314 | Cookie, fig bar | Baked Products | 64.00 mg | 5% |
| 1315 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 64.00 mg | 5% |
| 1316 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 64.00 mg | 5% |
| 1317 | Candies, bars, Almond Joy | Sweets | 64.00 mg | 5% |
| 1318 | Cake, pound, commercial, made with other than butter | Baked Products | 64.00 mg | 5% |
| 1319 | Date, medjool | Fruits and fruit juices | 64.00 mg | 5% |
| 1320 | Seeds, sunflower seed butter | Nuts and Seeds | 64.00 mg | 5% |
| 1321 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 64.00 mg | 5% |
| 1322 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 64.00 mg | 5% |
| 1323 | Bread, white with raisins, commercial, toasted | Baked Products | 64.00 mg | 5% |
| 1324 | Fast foods, mexican, nachos with cheese | Fast Foods | 63.00 mg | 5% |
| 1325 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 63.00 mg | 5% |
| 1326 | Muffin, oat bran (wheat free-product) | Baked Products | 63.00 mg | 5% |
| 1327 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 63.00 mg | 5% |
| 1328 | Meatless, sausage | Legumes and Legume Products | 63.00 mg | 5% |
| 1329 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 63.00 mg | 5% |
| 1330 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 63.00 mg | 5% |
| 1331 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 63.00 mg | 5% |
| 1332 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 63.00 mg | 5% |
| 1333 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 63.00 mg | 5% |
| 1334 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 63.00 mg | 5% |
| 1335 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 63.00 mg | 5% |
| 1336 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 63.00 mg | 5% |
| 1337 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 62.00 mg | 5% |
| 1338 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 62.00 mg | 5% |
| 1339 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 62.00 mg | 5% |
| 1340 | Beans, yellow, boiled, salted | Legumes and Legume Products | 62.00 mg | 5% |
| 1341 | Egg, chicken, white, dried | Dairy and Egg Products | 62.00 mg | 5% |
| 1342 | Peanuts, Valencia, raw | Legumes and Legume Products | 62.00 mg | 5% |
| 1343 | Beans, yellow, boiled | Legumes and Legume Products | 62.00 mg | 5% |
| 1344 | Kumquat, raw | Fruits and fruit juices | 62.00 mg | 5% |
| 1345 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 62.00 mg | 5% |
| 1346 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 62.00 mg | 5% |
| 1347 | Coffee, instant, French vanilla flavour, with aspartame and acesulfame potassium, fat free, sugar free, low calorie, powder | Beverages | 62.00 mg | 5% |
| 1348 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 61.00 mg | 5% |
| 1349 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 61.00 mg | 5% |
| 1350 | Grains, quinoa, flour | Cereals, Grains and Pasta | 61.00 mg | 5% |
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