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 2201–2250 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Tortilla chips, yellow, plain, salted | Snacks | 104.00 mg | 8% | USDA_SR |
| 2202 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 104.00 mg | 8% | USDA_SR |
| 2203 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 104.00 mg | 8% | USDA_SR |
| 2204 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 104.00 mg | 8% | USDA_SR |
| 2205 | BURGER KING, Vanilla Shake | Fast Foods | 104.00 mg | 8% | USDA_SR |
| 2206 | Candies, milk chocolate coated peanuts | Sweets | 104.00 mg | 8% | USDA_SR |
| 2207 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 104.00 mg | 8% | USDA_SR |
| 2208 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 104.00 mg | 8% | CNF |
| 2209 | Snacks, tortilla chips, plain, yellow corn | Snacks | 104.00 mg | 8% | CNF |
| 2210 | Muffin, chocolate chip, commercial | Baked Products | 104.00 mg | 8% | CNF |
| 2211 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 104.00 mg | 8% | CNF |
| 2212 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 104.00 mg | 8% | CNF |
| 2213 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 104.00 mg | 8% | CNF |
| 2214 | Candies, milk chocolate coated peanuts | Sweets | 104.00 mg | 8% | CNF |
| 2215 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 103.00 mg | 8% | USDA_FF |
| 2216 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 103.00 mg | 8% | USDA_FF |
| 2217 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 103.00 mg | 8% | USDA_FF |
| 2218 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 103.00 mg | 8% | USDA_SR |
| 2219 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 103.00 mg | 8% | USDA_SR |
| 2220 | Beverages, coffee, instant, with chicory | Beverages | 103.00 mg | 8% | USDA_SR |
| 2221 | Whey, acid, fluid | Dairy and Egg Products | 103.00 mg | 8% | USDA_SR |
| 2222 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 103.00 mg | 8% | USDA_SR |
| 2223 | Puddings, tapioca, dry mix, prepared with whole milk | Sweets | 103.00 mg | 8% | USDA_SR |
| 2224 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 103.00 mg | 8% | USDA_SR |
| 2225 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 103.00 mg | 8% | USDA_SR |
| 2226 | Bread, multi-grain (includes whole-grain) | Baked Products | 103.00 mg | 8% | USDA_SR |
| 2227 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 103.00 mg | 8% | USDA_SR |
| 2228 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 103.00 mg | 8% | CNF |
| 2229 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 103.00 mg | 8% | CNF |
| 2230 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 103.00 mg | 8% | CNF |
| 2231 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 103.00 mg | 8% | CNF |
| 2232 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 103.00 mg | 8% | CNF |
| 2233 | Coffee, instant with chicory, powder | Beverages | 103.00 mg | 8% | CNF |
| 2234 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 103.00 mg | 8% | CNF |
| 2235 | Whey, acid, fluid | Dairy and Egg Products | 103.00 mg | 8% | CNF |
| 2236 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mg | 8% | USDA_SR |
| 2237 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 102.00 mg | 8% | USDA_SR |
| 2238 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 102.00 mg | 8% | USDA_SR |
| 2239 | Bread, egg, toasted | Baked Products | 102.00 mg | 8% | USDA_SR |
| 2240 | Babyfood, macaroni and cheese, toddler | Baby Foods | 102.00 mg | 8% | USDA_SR |
| 2241 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 102.00 mg | 8% | USDA_SR |
| 2242 | Syrups, maple | Sweets | 102.00 mg | 8% | USDA_SR |
| 2243 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 102.00 mg | 8% | USDA_SR |
| 2244 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 102.00 mg | 8% | USDA_SR |
| 2245 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 102.00 mg | 8% | USDA_SR |
| 2246 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 102.00 mg | 8% | USDA_SR |
| 2247 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 102.00 mg | 8% | USDA_SR |
| 2248 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 102.00 mg | 8% | CNF |
| 2249 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 102.00 mg | 8% | CNF |
| 2250 | Candies, M&M's peanut chocolate candies | Sweets | 102.00 mg | 8% | CNF |
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