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 2501–2550 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 90.00 mg | 7% | CNF |
| 2502 | Beans, white, boiled, salted | Legumes and Legume Products | 90.00 mg | 7% | CNF |
| 2503 | Beans, white, boiled | Legumes and Legume Products | 90.00 mg | 7% | CNF |
| 2504 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 90.00 mg | 7% | CNF |
| 2505 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 90.00 mg | 7% | CNF |
| 2506 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 89.00 mg | 7% | USDA_SR |
| 2507 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 89.00 mg | 7% | USDA_SR |
| 2508 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 89.00 mg | 7% | USDA_SR |
| 2509 | Peanuts, virginia, raw | Legumes and Legume Products | 89.00 mg | 7% | USDA_SR |
| 2510 | Yogurt, Greek, 2% fat, mango, CHOBANI | Dairy and Egg Products | 89.00 mg | 7% | USDA_SR |
| 2511 | Yogurt, Greek, nonfat, peach, CHOBANI | Dairy and Egg Products | 89.00 mg | 7% | USDA_SR |
| 2512 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 89.00 mg | 7% | USDA_SR |
| 2513 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 89.00 mg | 7% | USDA_SR |
| 2514 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 89.00 mg | 7% | USDA_SR |
| 2515 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 89.00 mg | 7% | USDA_SR |
| 2516 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 89.00 mg | 7% | USDA_SR |
| 2517 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 89.00 mg | 7% | USDA_SR |
| 2518 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 89.00 mg | 7% | USDA_SR |
| 2519 | Candies, NESTLE, GOOBERS Chocolate Covered Peanuts | Sweets | 89.00 mg | 7% | USDA_SR |
| 2520 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 89.00 mg | 7% | CNF |
| 2521 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 89.00 mg | 7% | CNF |
| 2522 | Dip, cream cheese base | Soups, Sauces and Gravies | 89.00 mg | 7% | CNF |
| 2523 | Muffin, carrot, commercial | Baked Products | 89.00 mg | 7% | CNF |
| 2524 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 89.00 mg | 7% | CNF |
| 2525 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 89.00 mg | 7% | CNF |
| 2526 | Candies, goobers, chocolate covered peanuts | Sweets | 89.00 mg | 7% | CNF |
| 2527 | Bread, wheat germ | Baked Products | 89.00 mg | 7% | CNF |
| 2528 | Peanuts, Virginia, raw | Legumes and Legume Products | 89.00 mg | 7% | CNF |
| 2529 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 89.00 mg | 7% | CNF |
| 2530 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 89.00 mg | 7% | CNF |
| 2531 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 88.27 mg | 7% | USDA_FF |
| 2532 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 88.26 mg | 7% | USDA_FF |
| 2533 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 88.00 mg | 7% | USDA_SR |
| 2534 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 88.00 mg | 7% | USDA_SR |
| 2535 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 88.00 mg | 7% | USDA_SR |
| 2536 | Currants, zante, dried | Fruits and Fruit Juices | 88.00 mg | 7% | USDA_SR |
| 2537 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 88.00 mg | 7% | USDA_SR |
| 2538 | Yogurt, Greek, 2% fat, strawberry banana, CHOBANI | Dairy and Egg Products | 88.00 mg | 7% | USDA_SR |
| 2539 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 88.00 mg | 7% | USDA_SR |
| 2540 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 88.00 mg | 7% | USDA_SR |
| 2541 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 88.00 mg | 7% | USDA_SR |
| 2542 | Stir fry with tofu | Mixed Dishes | 88.00 mg | 7% | CNF |
| 2543 | Candies, M&M's peanut butter chocolate candies | Sweets | 88.00 mg | 7% | CNF |
| 2544 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 88.00 mg | 7% | CNF |
| 2545 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 87.00 mg | 7% | USDA_SR |
| 2546 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 87.00 mg | 7% | USDA_SR |
| 2547 | Yogurt, Greek, 2% fat, apricot, CHOBANI | Dairy and Egg Products | 87.00 mg | 7% | USDA_SR |
| 2548 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 87.00 mg | 7% | USDA_SR |
| 2549 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 87.00 mg | 7% | USDA_SR |
| 2550 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 87.00 mg | 7% | USDA_SR |
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