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 151–200 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Cheese, parmesan, grated | Dairy and Egg Products | 884.00 mg | 68% | USDA_FF |
| 152 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 882.00 mg | 68% | USDA_SR |
| 153 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 880.00 mg | 68% | CNF |
| 154 | Sweeteners, sugar substitute, granulated, brown | Sweets | 879.00 mg | 68% | USDA_SR |
| 155 | Sweetener, granulated brown sugar | Sweets | 879.00 mg | 68% | CNF |
| 156 | Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter | Snacks | 871.00 mg | 67% | USDA_SR |
| 157 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 866.00 mg | 67% | USDA_FF |
| 158 | Babyfood, cereal, rice, dry fortified | Baby Foods | 860.00 mg | 66% | USDA_SR |
| 159 | Sweets, molasses, blackstrap | Sweets | 860.00 mg | 66% | CNF |
| 160 | Cheese, parmesan, grated | Dairy and Egg Products | 853.00 mg | 66% | USDA_SR |
| 161 | Cheese, parmesan, dry grated | Dairy and Egg Products | 853.00 mg | 66% | CNF |
| 162 | Babyfood, rice and apples, dry | Baby Foods | 850.00 mg | 65% | USDA_SR |
| 163 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 840.00 mg | 65% | USDA_SR |
| 164 | Spices, bay leaf | Spices and Herbs | 834.00 mg | 64% | USDA_SR |
| 165 | Spices, bay leaf | Spices and Herbs | 834.00 mg | 64% | CNF |
| 166 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 826.00 mg | 64% | CNF |
| 167 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 815.00 mg | 63% | CNF |
| 168 | Chives, freeze-dried | Vegetables and Vegetable Products | 813.00 mg | 63% | USDA_SR |
| 169 | Chives, freeze-dried | Vegetables and Vegetable Products | 813.00 mg | 63% | CNF |
| 170 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 807.00 mg | 62% | CNF |
| 171 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 801.00 mg | 62% | USDA_SR |
| 172 | Parmesan cheese topping, fat free | Dairy and Egg Products | 800.00 mg | 62% | USDA_SR |
| 173 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 800.00 mg | 62% | USDA_SR |
| 174 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 800.00 mg | 62% | USDA_SR |
| 175 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 800.00 mg | 62% | USDA_SR |
| 176 | Cheese, mexican, queso cotija | Dairy and Egg Products | 800.00 mg | 62% | USDA_SR |
| 177 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 800.00 mg | 62% | USDA_SR |
| 178 | Cheese, parmesan, low sodium | Dairy and Egg Products | 800.00 mg | 62% | USDA_SR |
| 179 | Cheese, parmesan, low sodium | Dairy and Egg Products | 800.00 mg | 62% | CNF |
| 180 | Whey, sweet, dried | Dairy and Egg Products | 796.00 mg | 61% | USDA_SR |
| 181 | Whey, sweet, dry | Dairy and Egg Products | 796.00 mg | 61% | CNF |
| 182 | Cheese, swiss (emmental) | Dairy and Egg Products | 791.00 mg | 61% | CNF |
| 183 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 789.00 mg | 61% | USDA_SR |
| 184 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 782.00 mg | 60% | USDA_SR |
| 185 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 782.00 mg | 60% | CNF |
| 186 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 772.00 mg | 59% | USDA_SR |
| 187 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 770.00 mg | 59% | USDA_SR |
| 188 | Agave, dried | Vegetables and Vegetable Products | 770.00 mg | 59% | CNF |
| 189 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 761.00 mg | 59% | USDA_SR |
| 190 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 759.00 mg | 58% | CNF |
| 191 | Cheese, provolone, reduced fat | Dairy and Egg Products | 756.00 mg | 58% | USDA_SR |
| 192 | Cheese, provolone | Dairy and Egg Products | 756.00 mg | 58% | USDA_SR |
| 193 | Cheese, provolone, reduced fat | Dairy and Egg Products | 756.00 mg | 58% | CNF |
| 194 | Cheese, provolone | Dairy and Egg Products | 756.00 mg | 58% | CNF |
| 195 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 755.00 mg | 58% | CNF |
| 196 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 754.00 mg | 58% | USDA_SR |
| 197 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 751.00 mg | 58% | USDA_SR |
| 198 | Cheese, provolone, sliced | Dairy and Egg Products | 748.80 mg | 58% | USDA_FF |
| 199 | Cheese, monterey | Dairy and Egg Products | 746.00 mg | 57% | USDA_SR |
| 200 | Cheese, monterey | Dairy and Egg Products | 746.00 mg | 57% | CNF |
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