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 2551–2600 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2551 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 87.00 mg | 7% | USDA_SR |
| 2552 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 87.00 mg | 7% | USDA_SR |
| 2553 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 87.00 mg | 7% | CNF |
| 2554 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 87.00 mg | 7% | CNF |
| 2555 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 87.00 mg | 7% | CNF |
| 2556 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 87.00 mg | 7% | CNF |
| 2557 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 87.00 mg | 7% | CNF |
| 2558 | Bread, white, commercial, toasted | Baked Products | 87.00 mg | 7% | CNF |
| 2559 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 87.00 mg | 7% | CNF |
| 2560 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 87.00 mg | 7% | CNF |
| 2561 | Bread, pita, white, enriched | Baked Products | 86.00 mg | 7% | USDA_SR |
| 2562 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 86.00 mg | 7% | USDA_SR |
| 2563 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 86.00 mg | 7% | USDA_SR |
| 2564 | Bread, pita, white, unenriched | Baked Products | 86.00 mg | 7% | USDA_SR |
| 2565 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 86.00 mg | 7% | USDA_SR |
| 2566 | Ice cream sandwich | Dairy and Egg Products | 86.00 mg | 7% | USDA_SR |
| 2567 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 86.00 mg | 7% | USDA_SR |
| 2568 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 86.00 mg | 7% | USDA_SR |
| 2569 | Yogurt, Greek, strawberry, DANNON OIKOS | Dairy and Egg Products | 86.00 mg | 7% | USDA_SR |
| 2570 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 86.00 mg | 7% | USDA_SR |
| 2571 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 86.00 mg | 7% | USDA_SR |
| 2572 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 86.00 mg | 7% | USDA_SR |
| 2573 | Candies, milk chocolate coated raisins | Sweets | 86.00 mg | 7% | USDA_SR |
| 2574 | Candies, HEATH BITES | Sweets | 86.00 mg | 7% | USDA_SR |
| 2575 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 86.00 mg | 7% | USDA_SR |
| 2576 | Bread, pan dulce, sweet yeast bread | Baked Products | 86.00 mg | 7% | USDA_SR |
| 2577 | Rhubarb, raw | Fruits and Fruit Juices | 86.00 mg | 7% | USDA_SR |
| 2578 | Dessert, frozen, ice cream sandwich | Sweets | 86.00 mg | 7% | CNF |
| 2579 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 86.00 mg | 7% | CNF |
| 2580 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 86.00 mg | 7% | CNF |
| 2581 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 86.00 mg | 7% | CNF |
| 2582 | Candies, milk chocolate coated raisins | Sweets | 86.00 mg | 7% | CNF |
| 2583 | Bread, pita, white | Baked Products | 86.00 mg | 7% | CNF |
| 2584 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 86.00 mg | 7% | CNF |
| 2585 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 86.00 mg | 7% | CNF |
| 2586 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 86.00 mg | 7% | CNF |
| 2587 | Taro leaves, steamed | Vegetables and Vegetable Products | 86.00 mg | 7% | CNF |
| 2588 | Rhubarb, raw | Fruits and fruit juices | 86.00 mg | 7% | CNF |
| 2589 | Currant, zante, dried | Fruits and fruit juices | 86.00 mg | 7% | CNF |
| 2590 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 86.00 mg | 7% | CNF |
| 2591 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 86.00 mg | 7% | CNF |
| 2592 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 85.00 mg | 7% | USDA_SR |
| 2593 | Rolls, dinner, oat bran | Baked Products | 85.00 mg | 7% | USDA_SR |
| 2594 | Nuts, macadamia nuts, raw | Nut and Seed Products | 85.00 mg | 7% | USDA_SR |
| 2595 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 85.00 mg | 7% | USDA_SR |
| 2596 | Candies, NESTLE, RAISINETS Chocolate Covered Raisins | Sweets | 85.00 mg | 7% | USDA_SR |
| 2597 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 85.00 mg | 7% | CNF |
| 2598 | Roll, dinner, oat bran | Baked Products | 85.00 mg | 7% | CNF |
| 2599 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 85.00 mg | 7% | CNF |
| 2600 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 85.00 mg | 7% | CNF |
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