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 1351–1400 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Cheese, cream, low fat | Dairy and Egg Products | 148.00 mg | 11% | USDA_SR |
| 1352 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 148.00 mg | 11% | CNF |
| 1353 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 148.00 mg | 11% | CNF |
| 1354 | Cheese, cream, light | Dairy and Egg Products | 148.00 mg | 11% | CNF |
| 1355 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 148.00 mg | 11% | CNF |
| 1356 | Spices, pepper, red or cayenne | Spices and Herbs | 148.00 mg | 11% | CNF |
| 1357 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 147.00 mg | 11% | USDA_SR |
| 1358 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 147.00 mg | 11% | USDA_SR |
| 1359 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 147.00 mg | 11% | USDA_SR |
| 1360 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 147.00 mg | 11% | USDA_SR |
| 1361 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 147.00 mg | 11% | USDA_SR |
| 1362 | Frozen yogurts, chocolate, soft-serve | Sweets | 147.00 mg | 11% | USDA_SR |
| 1363 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 147.00 mg | 11% | CNF |
| 1364 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 147.00 mg | 11% | CNF |
| 1365 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 147.00 mg | 11% | CNF |
| 1366 | Beans, navy, raw | Legumes and Legume Products | 147.00 mg | 11% | CNF |
| 1367 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 146.00 mg | 11% | USDA_SR |
| 1368 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 146.00 mg | 11% | USDA_SR |
| 1369 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 146.00 mg | 11% | USDA_SR |
| 1370 | Cake, yellow, prepared from recipe without frosting | Baked Products | 146.00 mg | 11% | USDA_SR |
| 1371 | Milk shakes, thick vanilla | Dairy and Egg Products | 146.00 mg | 11% | USDA_SR |
| 1372 | Egg custards, dry mix, prepared with 2% milk | Sweets | 146.00 mg | 11% | USDA_SR |
| 1373 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 146.00 mg | 11% | USDA_SR |
| 1374 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 146.00 mg | 11% | USDA_SR |
| 1375 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 146.00 mg | 11% | CNF |
| 1376 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 146.00 mg | 11% | CNF |
| 1377 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 146.00 mg | 11% | CNF |
| 1378 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 146.00 mg | 11% | CNF |
| 1379 | Milk shake, vanilla, thick | Beverages | 146.00 mg | 11% | CNF |
| 1380 | Nuts, pilinuts, dried | Nut and Seed Products | 145.00 mg | 11% | USDA_SR |
| 1381 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 145.00 mg | 11% | USDA_SR |
| 1382 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 145.00 mg | 11% | USDA_SR |
| 1383 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 145.00 mg | 11% | USDA_SR |
| 1384 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 145.00 mg | 11% | USDA_SR |
| 1385 | Candies, ROLO Caramels in Milk Chocolate | Sweets | 145.00 mg | 11% | USDA_SR |
| 1386 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 145.00 mg | 11% | USDA_SR |
| 1387 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 145.00 mg | 11% | CNF |
| 1388 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 145.00 mg | 11% | CNF |
| 1389 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 145.00 mg | 11% | CNF |
| 1390 | Candies, Rolo Caramels in milk chocolate | Sweets | 145.00 mg | 11% | CNF |
| 1391 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 145.00 mg | 11% | CNF |
| 1392 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 145.00 mg | 11% | CNF |
| 1393 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 145.00 mg | 11% | CNF |
| 1394 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 144.00 mg | 11% | USDA_SR |
| 1395 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 144.00 mg | 11% | USDA_SR |
| 1396 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 144.00 mg | 11% | USDA_SR |
| 1397 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 144.00 mg | 11% | USDA_SR |
| 1398 | Muffin, wheat bran, with raisins, homemade | Baked Products | 144.00 mg | 11% | CNF |
| 1399 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 143.00 mg | 11% | USDA_SR |
| 1400 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 143.00 mg | 11% | USDA_SR |
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