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 4951–5000 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4952 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.00 mg | 1% | USDA_SR |
| 4953 | Rye flour, light | Cereal Grains and Pasta | 13.00 mg | 1% | USDA_SR |
| 4954 | Syrups, corn, light | Sweets | 13.00 mg | 1% | USDA_SR |
| 4955 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 13.00 mg | 1% | USDA_SR |
| 4956 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4957 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4958 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4959 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4960 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4961 | Seal, ringed, liver (Alaska Native) | American Indian/Alaska Native Foods | 13.00 mg | 1% | USDA_SR |
| 4962 | Cherry juice, tart | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4963 | Horned melon (Kiwano) | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4964 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4965 | Syrup, Cane | Sweets | 13.00 mg | 1% | USDA_SR |
| 4966 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 13.00 mg | 1% | USDA_SR |
| 4967 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 13.00 mg | 1% | USDA_SR |
| 4968 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 13.00 mg | 1% | CNF |
| 4969 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4970 | Alcohol, energy drink (7% alcohol by volume) | Beverages | 13.00 mg | 1% | CNF |
| 4971 | Sweets, syrups, cane | Sweets | 13.00 mg | 1% | CNF |
| 4972 | Melon, horned | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4973 | Cereal, ready to eat, Whole O's, Nature's Path | Breakfast cereals | 13.00 mg | 1% | CNF |
| 4974 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 13.00 mg | 1% | CNF |
| 4975 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4976 | Blueberry, wild, raw | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4977 | Jam type spread, Double Fruit | Sweets | 13.00 mg | 1% | CNF |
| 4978 | Salmonberry, raw | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4979 | Lentils, pink, boiled | Legumes and Legume Products | 13.00 mg | 1% | CNF |
| 4980 | Fireweed, native, young leaves, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4981 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 13.00 mg | 1% | CNF |
| 4982 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4983 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 13.00 mg | 1% | CNF |
| 4984 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 1% | CNF |
| 4985 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4986 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 13.00 mg | 1% | CNF |
| 4987 | Grains, sorghum | Cereals, Grains and Pasta | 13.00 mg | 1% | CNF |
| 4988 | Icing (frosting), coconut-nut, ready to eat | Sweets | 13.00 mg | 1% | CNF |
| 4989 | Sweets, syrups, corn light | Sweets | 13.00 mg | 1% | CNF |
| 4990 | Candies, After Eight, chocolate mints | Sweets | 13.00 mg | 1% | CNF |
| 4991 | Muffin, blueberry, toaster-type | Baked Products | 13.00 mg | 1% | CNF |
| 4992 | Cracker, matzo, plain | Baked Products | 13.00 mg | 1% | CNF |
| 4993 | Cookie, shortbread, plain, commercial | Baked Products | 13.00 mg | 1% | CNF |
| 4994 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4995 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4996 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4997 | Tomato, green, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4998 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 4999 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
| 5000 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 13.00 mg | 1% | CNF |
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