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 2151–2200 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 106.00 mg | 8% | USDA_SR |
| 2152 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 106.00 mg | 8% | USDA_SR |
| 2153 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 106.00 mg | 8% | USDA_SR |
| 2154 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 106.00 mg | 8% | USDA_SR |
| 2155 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 106.00 mg | 8% | USDA_SR |
| 2156 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 106.00 mg | 8% | USDA_SR |
| 2157 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 106.00 mg | 8% | USDA_SR |
| 2158 | Bread, made with milk, commercial | Baked Products | 106.00 mg | 8% | CNF |
| 2159 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 106.00 mg | 8% | CNF |
| 2160 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 106.00 mg | 8% | CNF |
| 2161 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 106.00 mg | 8% | CNF |
| 2162 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 106.00 mg | 8% | CNF |
| 2163 | Candies, bars, Twix, caramel cookie | Sweets | 106.00 mg | 8% | CNF |
| 2164 | Snacks, tortilla chips, plain | Snacks | 106.00 mg | 8% | CNF |
| 2165 | Roll, dinner, whole wheat | Baked Products | 106.00 mg | 8% | CNF |
| 2166 | Peanuts, Spanish, raw | Legumes and Legume Products | 106.00 mg | 8% | CNF |
| 2167 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 106.00 mg | 8% | CNF |
| 2168 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 106.00 mg | 8% | CNF |
| 2169 | Bread, Italian | Baked Products | 105.00 mg | 8% | USDA_SR |
| 2170 | Snack, Mixed Berry Bar | Snacks | 105.00 mg | 8% | USDA_SR |
| 2171 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 105.00 mg | 8% | USDA_SR |
| 2172 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 105.00 mg | 8% | USDA_SR |
| 2173 | Fast foods, sundae, strawberry | Fast Foods | 105.00 mg | 8% | USDA_SR |
| 2174 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 105.00 mg | 8% | USDA_SR |
| 2175 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 105.00 mg | 8% | USDA_SR |
| 2176 | Nuts, pistachio nuts, raw | Nut and Seed Products | 105.00 mg | 8% | USDA_SR |
| 2177 | Puddings, tapioca, dry mix, prepared with 2% milk | Sweets | 105.00 mg | 8% | USDA_SR |
| 2178 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 105.00 mg | 8% | USDA_SR |
| 2179 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 105.00 mg | 8% | USDA_SR |
| 2180 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 105.00 mg | 8% | USDA_SR |
| 2181 | Snacks, granola bars, soft, uncoated, plain | Snacks | 105.00 mg | 8% | USDA_SR |
| 2182 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 105.00 mg | 8% | CNF |
| 2183 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 105.00 mg | 8% | CNF |
| 2184 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 105.00 mg | 8% | CNF |
| 2185 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 105.00 mg | 8% | CNF |
| 2186 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 105.00 mg | 8% | CNF |
| 2187 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2188 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2189 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 105.00 mg | 8% | CNF |
| 2190 | Fast foods, dessert, sundae, strawberry | Fast Foods | 105.00 mg | 8% | CNF |
| 2191 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2192 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2193 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2194 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 105.00 mg | 8% | CNF |
| 2195 | Candies, M&M's, plain chocolate candies | Sweets | 105.00 mg | 8% | CNF |
| 2196 | Cookie, oatmeal, homemade, without raisins | Baked Products | 105.00 mg | 8% | CNF |
| 2197 | Nuts, pistachio nuts, raw | Nuts and Seeds | 105.00 mg | 8% | CNF |
| 2198 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 105.00 mg | 8% | CNF |
| 2199 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 105.00 mg | 8% | CNF |
| 2200 | Egg, white, dried | Dairy and Egg Products | 104.00 mg | 8% | USDA_FF |
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