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 1501–1550 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 138.00 mg | 11% | USDA_SR |
| 1502 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 138.00 mg | 11% | USDA_SR |
| 1503 | Candies, caramels | Sweets | 138.00 mg | 11% | USDA_SR |
| 1504 | Snacks, corn-based, extruded, chips, plain | Snacks | 138.00 mg | 11% | USDA_SR |
| 1505 | Bread, white, commercial, with added fibre | Baked Products | 138.00 mg | 11% | CNF |
| 1506 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 138.00 mg | 11% | CNF |
| 1507 | Candies, bars, KIT KAT BIG KAT | Sweets | 138.00 mg | 11% | CNF |
| 1508 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 138.00 mg | 11% | CNF |
| 1509 | Candies, caramel | Sweets | 138.00 mg | 11% | CNF |
| 1510 | Snacks, corn-based, extruded, chips, plain | Snacks | 138.00 mg | 11% | CNF |
| 1511 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 11% | CNF |
| 1512 | Soybean kernels, roasted, salted | Legumes and Legume Products | 138.00 mg | 11% | CNF |
| 1513 | Beans, mungo, raw | Legumes and Legume Products | 138.00 mg | 11% | CNF |
| 1514 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 138.00 mg | 11% | CNF |
| 1515 | Parsley, fresh | Vegetables and Vegetable Products | 138.00 mg | 11% | CNF |
| 1516 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 138.00 mg | 11% | CNF |
| 1517 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 137.00 mg | 11% | USDA_FF |
| 1518 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 137.00 mg | 11% | USDA_FF |
| 1519 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 137.00 mg | 11% | USDA_SR |
| 1520 | Frozen novelties, No Sugar Added CREAMSICLE Pops | Sweets | 137.00 mg | 11% | USDA_SR |
| 1521 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 137.00 mg | 11% | USDA_SR |
| 1522 | Snacks, tortilla chips, nacho cheese | Snacks | 137.00 mg | 11% | USDA_SR |
| 1523 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 137.00 mg | 11% | CNF |
| 1524 | Snacks, tortilla chips, nacho | Snacks | 137.00 mg | 11% | CNF |
| 1525 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 137.00 mg | 11% | CNF |
| 1526 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 137.00 mg | 11% | CNF |
| 1527 | Crackers, cheese, regular | Baked Products | 136.00 mg | 10% | USDA_SR |
| 1528 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 136.00 mg | 10% | USDA_SR |
| 1529 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 136.00 mg | 10% | USDA_SR |
| 1530 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 136.00 mg | 10% | USDA_SR |
| 1531 | Bread, protein, (includes gluten), toasted | Baked Products | 136.00 mg | 10% | USDA_SR |
| 1532 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 136.00 mg | 10% | USDA_SR |
| 1533 | Ice creams, vanilla, light, no sugar added | Sweets | 136.00 mg | 10% | USDA_SR |
| 1534 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 136.00 mg | 10% | USDA_SR |
| 1535 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 136.00 mg | 10% | USDA_SR |
| 1536 | Cracker, 7 grain | Baked Products | 136.00 mg | 10% | CNF |
| 1537 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 136.00 mg | 10% | CNF |
| 1538 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 136.00 mg | 10% | CNF |
| 1539 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 136.00 mg | 10% | CNF |
| 1540 | Bread, protein (includes gluten), toasted | Baked Products | 136.00 mg | 10% | CNF |
| 1541 | Cracker, cheese | Baked Products | 136.00 mg | 10% | CNF |
| 1542 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 136.00 mg | 10% | CNF |
| 1543 | Spinach, boiled, drained | Vegetables and Vegetable Products | 136.00 mg | 10% | CNF |
| 1544 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 136.00 mg | 10% | CNF |
| 1545 | Flour, amaranth | Cereal Grains and Pasta | 135.20 mg | 10% | USDA_FF |
| 1546 | Cake, yellow, unenriched, dry mix | Baked Products | 135.00 mg | 10% | USDA_SR |
| 1547 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 135.00 mg | 10% | USDA_SR |
| 1548 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 135.00 mg | 10% | USDA_SR |
| 1549 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 135.00 mg | 10% | USDA_SR |
| 1550 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 135.00 mg | 10% | USDA_SR |
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