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 1701–1750 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 127.00 mg | 10% | USDA_SR |
| 1702 | Babyfood, juice, apple, with calcium | Baby Foods | 127.00 mg | 10% | USDA_SR |
| 1703 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 127.00 mg | 10% | USDA_SR |
| 1704 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 127.00 mg | 10% | CNF |
| 1705 | Sweet potato, flour | Vegetables and Vegetable Products | 127.00 mg | 10% | CNF |
| 1706 | Beans, cranberry (roman), raw | Legumes and Legume Products | 127.00 mg | 10% | CNF |
| 1707 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 127.00 mg | 10% | CNF |
| 1708 | Yogurt, plain, whole milk | Dairy and Egg Products | 126.80 mg | 10% | USDA_FF |
| 1709 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 126.00 mg | 10% | USDA_FF |
| 1710 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 126.00 mg | 10% | USDA_FF |
| 1711 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 126.00 mg | 10% | USDA_FF |
| 1712 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 126.00 mg | 10% | USDA_FF |
| 1713 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 126.00 mg | 10% | USDA_SR |
| 1714 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 126.00 mg | 10% | USDA_SR |
| 1715 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 126.00 mg | 10% | USDA_SR |
| 1716 | Ice creams, BREYERS, 98% Fat Free Chocolate | Sweets | 126.00 mg | 10% | USDA_SR |
| 1717 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 126.00 mg | 10% | USDA_SR |
| 1718 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 126.00 mg | 10% | USDA_SR |
| 1719 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 126.00 mg | 10% | USDA_SR |
| 1720 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 126.00 mg | 10% | USDA_SR |
| 1721 | Cracker, honey sesame | Snacks | 126.00 mg | 10% | CNF |
| 1722 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 126.00 mg | 10% | CNF |
| 1723 | Dessert, frozen, ice cream, chocolate, low fat | Sweets | 126.00 mg | 10% | CNF |
| 1724 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 126.00 mg | 10% | CNF |
| 1725 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 126.00 mg | 10% | CNF |
| 1726 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 126.00 mg | 10% | CNF |
| 1727 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 126.00 mg | 10% | CNF |
| 1728 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 125.00 mg | 10% | USDA_SR |
| 1729 | Sour cream, fat free | Dairy and Egg Products | 125.00 mg | 10% | USDA_SR |
| 1730 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 125.00 mg | 10% | USDA_SR |
| 1731 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 125.00 mg | 10% | USDA_SR |
| 1732 | Bread, wheat | Baked Products | 125.00 mg | 10% | USDA_SR |
| 1733 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 125.00 mg | 10% | USDA_SR |
| 1734 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 125.00 mg | 10% | USDA_SR |
| 1735 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 125.00 mg | 10% | USDA_SR |
| 1736 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 125.00 mg | 10% | USDA_SR |
| 1737 | Snacks, potato chips, white, restructured, baked | Snacks | 125.00 mg | 10% | USDA_SR |
| 1738 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 125.00 mg | 10% | USDA_SR |
| 1739 | Candies, KIT KAT Wafer Bar | Sweets | 125.00 mg | 10% | USDA_SR |
| 1740 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 125.00 mg | 10% | USDA_SR |
| 1741 | Pizza roll, frozen, unprepared | Mixed Dishes | 125.00 mg | 10% | CNF |
| 1742 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 125.00 mg | 10% | CNF |
| 1743 | Snacks, potato chips, white, restructured, baked | Snacks | 125.00 mg | 10% | CNF |
| 1744 | Cream, sour, fat free | Dairy and Egg Products | 125.00 mg | 10% | CNF |
| 1745 | Candies, bars, Kit Kat wafer bar | Sweets | 125.00 mg | 10% | CNF |
| 1746 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 125.00 mg | 10% | CNF |
| 1747 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 124.00 mg | 10% | USDA_SR |
| 1748 | Bread, protein (includes gluten) | Baked Products | 124.00 mg | 10% | USDA_SR |
| 1749 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 124.00 mg | 10% | USDA_SR |
| 1750 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 124.00 mg | 10% | USDA_SR |
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