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 2901–2950 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 71.00 mg | 5% | USDA_SR |
| 2902 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 71.00 mg | 5% | USDA_SR |
| 2903 | Puddings, tapioca, ready-to-eat | Sweets | 71.00 mg | 5% | USDA_SR |
| 2904 | Cheese spread, cream cheese base | Dairy and Egg Products | 71.00 mg | 5% | USDA_SR |
| 2905 | Whipped topping, frozen, low fat | Dairy and Egg Products | 71.00 mg | 5% | USDA_SR |
| 2906 | Nuts, walnuts, glazed | Nuts and Seeds | 71.00 mg | 5% | CNF |
| 2907 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 71.00 mg | 5% | CNF |
| 2908 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 71.00 mg | 5% | CNF |
| 2909 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 71.00 mg | 5% | CNF |
| 2910 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 71.00 mg | 5% | CNF |
| 2911 | Danish pastry, cinnamon | Baked Products | 71.00 mg | 5% | CNF |
| 2912 | Cake, gingerbread, homemade | Baked Products | 71.00 mg | 5% | CNF |
| 2913 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 71.00 mg | 5% | CNF |
| 2914 | Bread, boston brown, canned | Baked Products | 70.00 mg | 5% | USDA_SR |
| 2915 | Figs, dried, stewed | Fruits and Fruit Juices | 70.00 mg | 5% | USDA_SR |
| 2916 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 70.00 mg | 5% | USDA_SR |
| 2917 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 70.00 mg | 5% | USDA_SR |
| 2918 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 70.00 mg | 5% | USDA_SR |
| 2919 | Cake, sponge, commercially prepared | Baked Products | 70.00 mg | 5% | USDA_SR |
| 2920 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2921 | Fast food, biscuit | Fast Foods | 70.00 mg | 5% | USDA_SR |
| 2922 | Candies, crispy bar with peanut butter filling | Sweets | 70.00 mg | 5% | USDA_SR |
| 2923 | Nuts, pecans | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2924 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2925 | Seeds, hemp seed, hulled | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2926 | Cardoon, raw | Vegetables and Vegetable Products | 70.00 mg | 5% | USDA_SR |
| 2927 | Oranges, raw, with peel | Fruits and Fruit Juices | 70.00 mg | 5% | USDA_SR |
| 2928 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 70.00 mg | 5% | USDA_SR |
| 2929 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2930 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2931 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2932 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 70.00 mg | 5% | USDA_SR |
| 2933 | Seaweed, laver, raw | Vegetables and Vegetable Products | 70.00 mg | 5% | USDA_SR |
| 2934 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 70.00 mg | 5% | USDA_SR |
| 2935 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 70.00 mg | 5% | USDA_SR |
| 2936 | Fast food, biscuit | Fast Foods | 70.00 mg | 5% | CNF |
| 2937 | Candies, bar, crispy bar with peanut butter filling | Sweets | 70.00 mg | 5% | CNF |
| 2938 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 70.00 mg | 5% | CNF |
| 2939 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2940 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2941 | Cake, sponge, commercial | Baked Products | 70.00 mg | 5% | CNF |
| 2942 | Bread, Boston brown, canned | Baked Products | 70.00 mg | 5% | CNF |
| 2943 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2944 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2945 | Nuts, pecans, dried | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2946 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2947 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 70.00 mg | 5% | CNF |
| 2948 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 70.00 mg | 5% | CNF |
| 2949 | Cardoon, raw | Vegetables and Vegetable Products | 70.00 mg | 5% | CNF |
| 2950 | Orange, with peel, raw | Fruits and fruit juices | 70.00 mg | 5% | CNF |
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