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 3201–3250 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 3202 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 61.00 mg | 5% | USDA_SR |
| 3203 | Snacks, granola bars, hard, plain | Snacks | 61.00 mg | 5% | USDA_SR |
| 3204 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 61.00 mg | 5% | CNF |
| 3205 | Egg Benedict | Dairy and Egg Products | 61.00 mg | 5% | CNF |
| 3206 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3207 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3208 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3209 | Grains, quinoa, flour | Cereals, Grains and Pasta | 61.00 mg | 5% | CNF |
| 3210 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 61.00 mg | 5% | CNF |
| 3211 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 61.00 mg | 5% | CNF |
| 3212 | Pepper, ancho, dried | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3213 | Sweets, syrups, malt | Sweets | 61.00 mg | 5% | CNF |
| 3214 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 61.00 mg | 5% | CNF |
| 3215 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 61.00 mg | 5% | CNF |
| 3216 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 61.00 mg | 5% | CNF |
| 3217 | Beans, baked, homemade | Legumes and Legume Products | 61.00 mg | 5% | CNF |
| 3218 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 61.00 mg | 5% | CNF |
| 3219 | Nuts, walnuts, black, dried | Nuts and Seeds | 61.00 mg | 5% | CNF |
| 3220 | Nuts, hickory nuts, dried | Nuts and Seeds | 61.00 mg | 5% | CNF |
| 3221 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 61.00 mg | 5% | CNF |
| 3222 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3223 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3224 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 3225 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 61.00 mg | 5% | CNF |
| 3226 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 61.00 mg | 5% | CNF |
| 3227 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 60.25 mg | 5% | USDA_FF |
| 3228 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3229 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3230 | Beverages, malted drink mix, chocolate, powder | Beverages | 60.00 mg | 5% | USDA_SR |
| 3231 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 60.00 mg | 5% | USDA_SR |
| 3232 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3233 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 60.00 mg | 5% | USDA_SR |
| 3234 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3235 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3236 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 60.00 mg | 5% | USDA_SR |
| 3237 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 60.00 mg | 5% | USDA_SR |
| 3238 | Ice cream sundae cone | Dairy and Egg Products | 60.00 mg | 5% | USDA_SR |
| 3239 | Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies | Sweets | 60.00 mg | 5% | USDA_SR |
| 3240 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 60.00 mg | 5% | USDA_SR |
| 3241 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 60.00 mg | 5% | USDA_SR |
| 3242 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 60.00 mg | 5% | USDA_SR |
| 3243 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 60.00 mg | 5% | USDA_SR |
| 3244 | Snacks, taro chips | Snacks | 60.00 mg | 5% | USDA_SR |
| 3245 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 5% | USDA_SR |
| 3246 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 60.00 mg | 5% | USDA_SR |
| 3247 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 60.00 mg | 5% | CNF |
| 3248 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 60.00 mg | 5% | CNF |
| 3249 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 60.00 mg | 5% | CNF |
| 3250 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 5% | CNF |
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