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 3051–3100 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Bread, raisin, unenriched | Baked Products | 66.00 mg | 5% | USDA_SR |
| 3052 | Bread, raisin, enriched | Baked Products | 66.00 mg | 5% | USDA_SR |
| 3053 | Bread, oatmeal | Baked Products | 66.00 mg | 5% | USDA_SR |
| 3054 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 66.00 mg | 5% | USDA_SR |
| 3055 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 66.00 mg | 5% | USDA_SR |
| 3056 | Cream, fluid, heavy whipping | Dairy and Egg Products | 66.00 mg | 5% | USDA_SR |
| 3057 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 66.00 mg | 5% | USDA_SR |
| 3058 | Quinoa burger patty, frozen | Mixed Dishes | 66.00 mg | 5% | CNF |
| 3059 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 66.00 mg | 5% | CNF |
| 3060 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 66.00 mg | 5% | CNF |
| 3061 | Pie, chocolate cream, commercial | Baked Products | 66.00 mg | 5% | CNF |
| 3062 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 3063 | Beans, kidney, light red, boiled | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 3064 | Beans, adzuki, raw | Legumes and Legume Products | 66.00 mg | 5% | CNF |
| 3065 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 66.00 mg | 5% | CNF |
| 3066 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 65.00 mg | 5% | USDA_SR |
| 3067 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 65.00 mg | 5% | USDA_SR |
| 3068 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 65.00 mg | 5% | USDA_SR |
| 3069 | Bread, oat bran | Baked Products | 65.00 mg | 5% | USDA_SR |
| 3070 | Babyfood, vegetables, green beans, junior | Baby Foods | 65.00 mg | 5% | USDA_SR |
| 3071 | Purslane, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 3072 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 3073 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 3074 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | USDA_SR |
| 3075 | Dumpling, plain | Baked Products | 65.00 mg | 5% | CNF |
| 3076 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 5% | CNF |
| 3077 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 65.00 mg | 5% | CNF |
| 3078 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 3079 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 3080 | Purslane, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 3081 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 65.00 mg | 5% | CNF |
| 3082 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 64.00 mg | 5% | USDA_SR |
| 3083 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 64.00 mg | 5% | USDA_SR |
| 3084 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 64.00 mg | 5% | USDA_SR |
| 3085 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 64.00 mg | 5% | USDA_SR |
| 3086 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 64.00 mg | 5% | USDA_SR |
| 3087 | Pie, pumpkin, commercially prepared | Baked Products | 64.00 mg | 5% | USDA_SR |
| 3088 | Cookies, fig bars | Baked Products | 64.00 mg | 5% | USDA_SR |
| 3089 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% | USDA_SR |
| 3090 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% | USDA_SR |
| 3091 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 64.00 mg | 5% | USDA_SR |
| 3092 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 64.00 mg | 5% | USDA_SR |
| 3093 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 64.00 mg | 5% | USDA_SR |
| 3094 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 64.00 mg | 5% | USDA_SR |
| 3095 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 64.00 mg | 5% | USDA_SR |
| 3096 | Dates, medjool | Fruits and Fruit Juices | 64.00 mg | 5% | USDA_SR |
| 3097 | Raisins, golden, seedless | Fruits and Fruit Juices | 64.00 mg | 5% | USDA_SR |
| 3098 | Candies, ALMOND JOY Candy Bar | Sweets | 64.00 mg | 5% | USDA_SR |
| 3099 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 64.00 mg | 5% | USDA_SR |
| 3100 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 64.00 mg | 5% | CNF |
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