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 351–400 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 351 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 504.00 mg | 39% | USDA_SR |
| 352 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 504.00 mg | 39% | CNF |
| 353 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 500.00 mg | 38% | USDA_SR |
| 354 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 500.00 mg | 38% | USDA_SR |
| 355 | Cereals, WHEATENA, dry | Breakfast Cereals | 500.00 mg | 38% | USDA_SR |
| 356 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 500.00 mg | 38% | USDA_SR |
| 357 | Candies, candy bits, yogourt covered | Sweets | 500.00 mg | 38% | CNF |
| 358 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 500.00 mg | 38% | CNF |
| 359 | Cheese, limburger | Dairy and Egg Products | 497.00 mg | 38% | USDA_SR |
| 360 | Cheese food, cold pack, American | Dairy and Egg Products | 497.00 mg | 38% | USDA_SR |
| 361 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 497.00 mg | 38% | CNF |
| 362 | Cheese, limburger | Dairy and Egg Products | 497.00 mg | 38% | CNF |
| 363 | Cheese, feta | Dairy and Egg Products | 493.00 mg | 38% | USDA_SR |
| 364 | Cheese, feta | Dairy and Egg Products | 493.00 mg | 38% | CNF |
| 365 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 481.00 mg | 37% | USDA_SR |
| 366 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 481.00 mg | 37% | CNF |
| 367 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 478.00 mg | 37% | USDA_SR |
| 368 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 478.00 mg | 37% | CNF |
| 369 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 476.00 mg | 37% | USDA_SR |
| 370 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 476.00 mg | 37% | CNF |
| 371 | Cheese fondue | Dairy and Egg Products | 476.00 mg | 37% | CNF |
| 372 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 474.00 mg | 36% | USDA_SR |
| 373 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 474.00 mg | 36% | CNF |
| 374 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 470.00 mg | 36% | USDA_SR |
| 375 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 470.00 mg | 36% | USDA_SR |
| 376 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 470.00 mg | 36% | USDA_SR |
| 377 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 470.00 mg | 36% | USDA_SR |
| 378 | Beverages, Protein powder whey based | Beverages | 469.00 mg | 36% | USDA_SR |
| 379 | Beverage, protein powder, whey based, powder | Beverages | 469.00 mg | 36% | CNF |
| 380 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 467.00 mg | 36% | USDA_SR |
| 381 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 467.00 mg | 36% | CNF |
| 382 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 467.00 mg | 36% | CNF |
| 383 | KRAFT VELVEETA Pasteurized Process Cheese Spread | Dairy and Egg Products | 466.00 mg | 36% | USDA_SR |
| 384 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 463.00 mg | 36% | CNF |
| 385 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 460.00 mg | 35% | USDA_SR |
| 386 | Agave, cooked | Vegetables and Vegetable Products | 460.00 mg | 35% | CNF |
| 387 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 457.00 mg | 35% | USDA_SR |
| 388 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 455.00 mg | 35% | USDA_SR |
| 389 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 453.00 mg | 35% | USDA_SR |
| 390 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 449.00 mg | 35% | USDA_SR |
| 391 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 449.00 mg | 35% | CNF |
| 392 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 447.00 mg | 34% | CNF |
| 393 | Clif Z bar | Baby Foods | 444.00 mg | 34% | USDA_SR |
| 394 | Spices, pepper, black | Spices and Herbs | 443.00 mg | 34% | USDA_SR |
| 395 | Malted milk, chocolate flavour, enriched powder | Beverages | 443.00 mg | 34% | CNF |
| 396 | Spices, pepper, black | Spices and Herbs | 443.00 mg | 34% | CNF |
| 397 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 441.00 mg | 34% | USDA_SR |
| 398 | Winged beans, mature seeds, raw | Legumes and Legume Products | 440.00 mg | 34% | USDA_SR |
| 399 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 440.00 mg | 34% | CNF |
| 400 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 440.00 mg | 34% | CNF |
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