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 3101–3150 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 64.00 mg | 5% | CNF |
| 3102 | Date, medjool | Fruits and fruit juices | 64.00 mg | 5% | CNF |
| 3103 | Candies, bars, Almond Joy | Sweets | 64.00 mg | 5% | CNF |
| 3104 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 64.00 mg | 5% | CNF |
| 3105 | Pie, pumpkin, commercial | Baked Products | 64.00 mg | 5% | CNF |
| 3106 | Cookie, fig bar | Baked Products | 64.00 mg | 5% | CNF |
| 3107 | Cake, pound, commercial, made with other than butter | Baked Products | 64.00 mg | 5% | CNF |
| 3108 | Bread, white with raisins, commercial, toasted | Baked Products | 64.00 mg | 5% | CNF |
| 3109 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 64.00 mg | 5% | CNF |
| 3110 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 64.00 mg | 5% | CNF |
| 3111 | Seeds, sunflower seed butter | Nuts and Seeds | 64.00 mg | 5% | CNF |
| 3112 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 64.00 mg | 5% | CNF |
| 3113 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% | CNF |
| 3114 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 64.00 mg | 5% | CNF |
| 3115 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 63.91 mg | 5% | USDA_FF |
| 3116 | Mustard, prepared, yellow | Spices and Herbs | 63.00 mg | 5% | USDA_FF |
| 3117 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 5% | USDA_SR |
| 3118 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 63.00 mg | 5% | USDA_SR |
| 3119 | Sausage, meatless | Legumes and Legume Products | 63.00 mg | 5% | USDA_SR |
| 3120 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 5% | USDA_SR |
| 3121 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 63.00 mg | 5% | USDA_SR |
| 3122 | Muffins, oat bran | Baked Products | 63.00 mg | 5% | USDA_SR |
| 3123 | Mustard, prepared, yellow | Spices and Herbs | 63.00 mg | 5% | USDA_SR |
| 3124 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 63.00 mg | 5% | USDA_SR |
| 3125 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 63.00 mg | 5% | USDA_SR |
| 3126 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 63.00 mg | 5% | USDA_SR |
| 3127 | TACO BELL, Nachos | Fast Foods | 63.00 mg | 5% | USDA_SR |
| 3128 | Fast foods, nachos, with cheese | Fast Foods | 63.00 mg | 5% | USDA_SR |
| 3129 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 63.00 mg | 5% | USDA_SR |
| 3130 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 63.00 mg | 5% | USDA_SR |
| 3131 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 63.00 mg | 5% | USDA_SR |
| 3132 | Keikitos (muffins), Latino bakery item | Baked Products | 63.00 mg | 5% | USDA_SR |
| 3133 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 63.00 mg | 5% | CNF |
| 3134 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 63.00 mg | 5% | CNF |
| 3135 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 63.00 mg | 5% | CNF |
| 3136 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 63.00 mg | 5% | CNF |
| 3137 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 63.00 mg | 5% | CNF |
| 3138 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 63.00 mg | 5% | CNF |
| 3139 | Fast foods, mexican, nachos with cheese | Fast Foods | 63.00 mg | 5% | CNF |
| 3140 | Muffin, oat bran (wheat free-product) | Baked Products | 63.00 mg | 5% | CNF |
| 3141 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 63.00 mg | 5% | CNF |
| 3142 | Meatless, sausage | Legumes and Legume Products | 63.00 mg | 5% | CNF |
| 3143 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 63.00 mg | 5% | CNF |
| 3144 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 63.00 mg | 5% | CNF |
| 3145 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 63.00 mg | 5% | CNF |
| 3146 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 62.00 mg | 5% | USDA_SR |
| 3147 | Archway Home Style Cookies, Reduced Fat Ginger Snaps | Baked Products | 62.00 mg | 5% | USDA_SR |
| 3148 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 62.00 mg | 5% | USDA_SR |
| 3149 | Rolls, dinner, sweet | Baked Products | 62.00 mg | 5% | USDA_SR |
| 3150 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 62.00 mg | 5% | USDA_SR |
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