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 1951–2000 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Cake, pudding-type, yellow, dry mix | Baked Products | 115.00 mg | 9% | USDA_SR |
| 1952 | Bread, reduced-calorie, oatmeal | Baked Products | 115.00 mg | 9% | USDA_SR |
| 1953 | Shake, fast food, vanilla | Beverages | 115.00 mg | 9% | USDA_SR |
| 1954 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 115.00 mg | 9% | USDA_SR |
| 1955 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 115.00 mg | 9% | USDA_SR |
| 1956 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 115.00 mg | 9% | USDA_SR |
| 1957 | BURGER KING, Onion Rings | Fast Foods | 115.00 mg | 9% | USDA_SR |
| 1958 | Fast foods, onion rings, breaded and fried | Fast Foods | 115.00 mg | 9% | USDA_SR |
| 1959 | Mustard greens, raw | Vegetables and Vegetable Products | 115.00 mg | 9% | USDA_SR |
| 1960 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 115.00 mg | 9% | USDA_SR |
| 1961 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 115.00 mg | 9% | CNF |
| 1962 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 115.00 mg | 9% | CNF |
| 1963 | Candies, bars, Mars | Sweets | 115.00 mg | 9% | CNF |
| 1964 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 115.00 mg | 9% | CNF |
| 1965 | Milk shake (fast food), vanilla | Beverages | 115.00 mg | 9% | CNF |
| 1966 | Mustard greens, raw | Vegetables and Vegetable Products | 115.00 mg | 9% | CNF |
| 1967 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 114.00 mg | 9% | USDA_SR |
| 1968 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 114.00 mg | 9% | USDA_SR |
| 1969 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 114.00 mg | 9% | USDA_SR |
| 1970 | Spices, ginger, ground | Spices and Herbs | 114.00 mg | 9% | USDA_SR |
| 1971 | Nuts, hazelnuts or filberts | Nut and Seed Products | 114.00 mg | 9% | USDA_SR |
| 1972 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 114.00 mg | 9% | USDA_SR |
| 1973 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 114.00 mg | 9% | USDA_SR |
| 1974 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 114.00 mg | 9% | USDA_SR |
| 1975 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 114.00 mg | 9% | USDA_SR |
| 1976 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 114.00 mg | 9% | USDA_SR |
| 1977 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 114.00 mg | 9% | USDA_SR |
| 1978 | Macaroni and cheese, frozen | Mixed Dishes | 114.00 mg | 9% | CNF |
| 1979 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 114.00 mg | 9% | CNF |
| 1980 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 114.00 mg | 9% | CNF |
| 1981 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 114.00 mg | 9% | CNF |
| 1982 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 114.00 mg | 9% | CNF |
| 1983 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 114.00 mg | 9% | CNF |
| 1984 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 114.00 mg | 9% | CNF |
| 1985 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 114.00 mg | 9% | CNF |
| 1986 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 114.00 mg | 9% | CNF |
| 1987 | Spices, ginger, ground | Spices and Herbs | 114.00 mg | 9% | CNF |
| 1988 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 114.00 mg | 9% | CNF |
| 1989 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 113.00 mg | 9% | USDA_SR |
| 1990 | Beverages, shake, fast food, strawberry | Beverages | 113.00 mg | 9% | USDA_SR |
| 1991 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 113.00 mg | 9% | USDA_SR |
| 1992 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 113.00 mg | 9% | USDA_SR |
| 1993 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 113.00 mg | 9% | USDA_SR |
| 1994 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 113.00 mg | 9% | USDA_SR |
| 1995 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 113.00 mg | 9% | USDA_SR |
| 1996 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 113.00 mg | 9% | USDA_SR |
| 1997 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 113.00 mg | 9% | USDA_SR |
| 1998 | Pepeao, dried | Vegetables and Vegetable Products | 113.00 mg | 9% | USDA_SR |
| 1999 | Snacks, popcorn, cheese-flavor | Snacks | 113.00 mg | 9% | USDA_SR |
| 2000 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 113.00 mg | 9% | CNF |
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