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 2001–2050 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 113.00 mg | 9% | CNF |
| 2002 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 113.00 mg | 9% | CNF |
| 2003 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 113.00 mg | 9% | CNF |
| 2004 | Candied foods, ginger root, crystallized | Sweets | 113.00 mg | 9% | CNF |
| 2005 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 113.00 mg | 9% | CNF |
| 2006 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 113.00 mg | 9% | CNF |
| 2007 | Snacks, popcorn, cheese flavour | Snacks | 113.00 mg | 9% | CNF |
| 2008 | Beans, pinto, raw | Legumes and Legume Products | 113.00 mg | 9% | CNF |
| 2009 | Milk shake (fast food), strawberry | Beverages | 113.00 mg | 9% | CNF |
| 2010 | Milk shake (fast food), chocolate | Beverages | 113.00 mg | 9% | CNF |
| 2011 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 113.00 mg | 9% | CNF |
| 2012 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 113.00 mg | 9% | CNF |
| 2013 | Yogurt, Greek, nonfat, plain, CHOBANI | Dairy and Egg Products | 112.00 mg | 9% | USDA_SR |
| 2014 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 112.00 mg | 9% | USDA_SR |
| 2015 | Candies, REESE'S BITES | Sweets | 112.00 mg | 9% | USDA_SR |
| 2016 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 112.00 mg | 9% | USDA_SR |
| 2017 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 112.00 mg | 9% | CNF |
| 2018 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 112.00 mg | 9% | CNF |
| 2019 | Candies, REESE'S BITES | Sweets | 112.00 mg | 9% | CNF |
| 2020 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 112.00 mg | 9% | CNF |
| 2021 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 112.00 mg | 9% | CNF |
| 2022 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 112.00 mg | 9% | CNF |
| 2023 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 112.00 mg | 9% | CNF |
| 2024 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 112.00 mg | 9% | CNF |
| 2025 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 111.60 mg | 9% | USDA_FF |
| 2026 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 111.10 mg | 9% | USDA_FF |
| 2027 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 111.00 mg | 9% | USDA_FF |
| 2028 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 111.00 mg | 9% | USDA_SR |
| 2029 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 111.00 mg | 9% | USDA_SR |
| 2030 | Tempeh | Legumes and Legume Products | 111.00 mg | 9% | USDA_SR |
| 2031 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 111.00 mg | 9% | USDA_SR |
| 2032 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 111.00 mg | 9% | USDA_SR |
| 2033 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 111.00 mg | 9% | USDA_SR |
| 2034 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 111.00 mg | 9% | USDA_SR |
| 2035 | Yogurt, Greek, whole, plain, CHOBANI | Dairy and Egg Products | 111.00 mg | 9% | USDA_SR |
| 2036 | Spices, saffron | Spices and Herbs | 111.00 mg | 9% | USDA_SR |
| 2037 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 111.00 mg | 9% | USDA_SR |
| 2038 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 111.00 mg | 9% | USDA_SR |
| 2039 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 111.00 mg | 9% | USDA_SR |
| 2040 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 111.00 mg | 9% | USDA_SR |
| 2041 | Tamale, cheese | Mixed Dishes | 111.00 mg | 9% | CNF |
| 2042 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 111.00 mg | 9% | CNF |
| 2043 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 111.00 mg | 9% | CNF |
| 2044 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 111.00 mg | 9% | CNF |
| 2045 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 111.00 mg | 9% | CNF |
| 2046 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 111.00 mg | 9% | CNF |
| 2047 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 111.00 mg | 9% | CNF |
| 2048 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 111.00 mg | 9% | CNF |
| 2049 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 111.00 mg | 9% | CNF |
| 2050 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 111.00 mg | 9% | CNF |
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