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 401–450 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 185.00 mg | 14% |
| 402 | Cheese souffle | Mixed Dishes | 184.00 mg | 14% |
| 403 | Cheese, brie | Dairy and Egg Products | 184.00 mg | 14% |
| 404 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 184.00 mg | 14% |
| 405 | Spices, nutmeg, ground | Spices and Herbs | 184.00 mg | 14% |
| 406 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 184.00 mg | 14% |
| 407 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 184.00 mg | 14% |
| 408 | Frozen, dessert, ice milk bar, low fat | Sweets | 184.00 mg | 14% |
| 409 | Cinnamon bun, with icing (honey bun) | Baked Products | 183.00 mg | 14% |
| 410 | Bread crumbs, dry, grated, plain | Baked Products | 183.00 mg | 14% |
| 411 | Shallot, freeze-dried | Vegetables and Vegetable Products | 183.00 mg | 14% |
| 412 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 183.00 mg | 14% |
| 413 | Bread crumbs, dry, grated, seasoned | Baked Products | 182.00 mg | 14% |
| 414 | Garlic, raw | Vegetables and Vegetable Products | 181.00 mg | 14% |
| 415 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 180.00 mg | 14% |
| 416 | Grains, teff, uncooked | Cereals, Grains and Pasta | 180.00 mg | 14% |
| 417 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 179.00 mg | 14% |
| 418 | Fast foods, pizza, cheese, thick crust | Fast Foods | 179.00 mg | 14% |
| 419 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 179.00 mg | 14% |
| 420 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 179.00 mg | 14% |
| 421 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 178.00 mg | 14% |
| 422 | English muffin, wheat | Baked Products | 178.00 mg | 14% |
| 423 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 178.00 mg | 14% |
| 424 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 178.00 mg | 14% |
| 425 | Plant-based beverage, protein powder, soy based, powder | Beverages | 178.00 mg | 14% |
| 426 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 177.00 mg | 14% |
| 427 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 177.00 mg | 14% |
| 428 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 177.00 mg | 14% |
| 429 | Basil, fresh | Spices and Herbs | 177.00 mg | 14% |
| 430 | Parsley, freeze-dried | Vegetables and Vegetable Products | 176.00 mg | 14% |
| 431 | Spices, fenugreek seed | Spices and Herbs | 176.00 mg | 14% |
| 432 | Lupins, raw | Legumes and Legume Products | 176.00 mg | 14% |
| 433 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 176.00 mg | 14% |
| 434 | Poutine | Mixed Dishes | 176.00 mg | 14% |
| 435 | Beans, great northern, raw | Legumes and Legume Products | 175.00 mg | 13% |
| 436 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 175.00 mg | 13% |
| 437 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 175.00 mg | 13% |
| 438 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 174.00 mg | 13% |
| 439 | Snacks, tortilla chips, unsalted | Snacks | 174.00 mg | 13% |
| 440 | Beans, small white, raw | Legumes and Legume Products | 173.00 mg | 13% |
| 441 | Cracker, milk | Baked Products | 172.00 mg | 13% |
| 442 | Cheesecake, prepared from mix, no bake type | Baked Products | 172.00 mg | 13% |
| 443 | Nuts, almond paste, sweetened | Nuts and Seeds | 172.00 mg | 13% |
| 444 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 172.00 mg | 13% |
| 445 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 172.00 mg | 13% |
| 446 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 171.00 mg | 13% |
| 447 | Snacks, soy chips or crisps, salted | Snacks | 171.00 mg | 13% |
| 448 | Bannock | Baked Products | 170.00 mg | 13% |
| 449 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 170.00 mg | 13% |
| 450 | Snacks, sesame sticks, wheat-based, salted | Snacks | 170.00 mg | 13% |
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