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 5151–5200 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Beverages, lemonade-flavor drink, powder | Beverages | 11.00 mg | 1% | USDA_SR |
| 5152 | Snacks, popcorn, microwave, low fat | Snacks | 11.00 mg | 1% | USDA_SR |
| 5153 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5154 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5155 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5156 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5157 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5158 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5159 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5160 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5161 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5162 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5163 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5164 | Cranberry juice cocktail, frozen concentrate | Beverages | 11.00 mg | 1% | USDA_SR |
| 5165 | Vanilla extract | Spices and Herbs | 11.00 mg | 1% | USDA_SR |
| 5166 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 11.00 mg | 1% | USDA_SR |
| 5167 | Beverages, tea, black, ready to drink, decaffeinated | Beverages | 11.00 mg | 1% | USDA_SR |
| 5168 | Beverages, tea, black, ready to drink, decaffeinated, diet | Beverages | 11.00 mg | 1% | USDA_SR |
| 5169 | Snacks, brown rice chips | Snacks | 11.00 mg | 1% | USDA_SR |
| 5170 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5171 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5172 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5173 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5174 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 11.00 mg | 1% | USDA_SR |
| 5175 | Phyllo dough | Baked Products | 11.00 mg | 1% | USDA_SR |
| 5176 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 11.00 mg | 1% | USDA_SR |
| 5177 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 11.00 mg | 1% | USDA_SR |
| 5178 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 11.00 mg | 1% | USDA_SR |
| 5179 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 11.00 mg | 1% | USDA_SR |
| 5180 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 11.00 mg | 1% | USDA_SR |
| 5181 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 11.00 mg | 1% | USDA_SR |
| 5182 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5183 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 11.00 mg | 1% | USDA_SR |
| 5184 | Salad dressing, french dressing, reduced fat | Fats and Oils | 11.00 mg | 1% | USDA_SR |
| 5185 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 11.00 mg | 1% | USDA_SR |
| 5186 | Babyfood, dessert, peach melba, junior | Baby Foods | 11.00 mg | 1% | USDA_SR |
| 5187 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 11.00 mg | 1% | USDA_SR |
| 5188 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 11.00 mg | 1% | USDA_SR |
| 5189 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5190 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5191 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5192 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5193 | Barley, pearled, cooked | Cereal Grains and Pasta | 11.00 mg | 1% | USDA_SR |
| 5194 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 11.00 mg | 1% | USDA_SR |
| 5195 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 11.00 mg | 1% | USDA_SR |
| 5196 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 11.00 mg | 1% | USDA_SR |
| 5197 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5198 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5199 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
| 5200 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 1% | USDA_SR |
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