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 5401–5450 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5402 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5403 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5404 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5405 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5406 | Oat bran, cooked | Cereal Grains and Pasta | 10.00 mg | 1% | USDA_SR |
| 5407 | Candies, YORK BITES | Sweets | 10.00 mg | 1% | USDA_SR |
| 5408 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 1% | USDA_SR |
| 5409 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 10.00 mg | 1% | USDA_SR |
| 5410 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5411 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5412 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5413 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 10.00 mg | 1% | USDA_SR |
| 5414 | Pie crust, refrigerated, regular, unbaked | Baked Products | 10.00 mg | 1% | USDA_SR |
| 5415 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5416 | Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5417 | Tamarind nectar, canned | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5418 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5419 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5420 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5421 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 10.00 mg | 1% | USDA_SR |
| 5422 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 10.00 mg | 1% | USDA_SR |
| 5423 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 10.00 mg | 1% | USDA_SR |
| 5424 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 10.00 mg | 1% | CNF |
| 5425 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 10.00 mg | 1% | CNF |
| 5426 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 10.00 mg | 1% | CNF |
| 5427 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 10.00 mg | 1% | CNF |
| 5428 | Pear, bosc, raw | Fruits and fruit juices | 10.00 mg | 1% | CNF |
| 5429 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5430 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 10.00 mg | 1% | CNF |
| 5431 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5432 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5433 | Grains, spelt, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5434 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5435 | Candies, YORK BITES | Sweets | 10.00 mg | 1% | CNF |
| 5436 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5437 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 10.00 mg | 1% | CNF |
| 5438 | Snacks, popcorn, oil-popped, unsalted | Snacks | 10.00 mg | 1% | CNF |
| 5439 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 10.00 mg | 1% | CNF |
| 5440 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 10.00 mg | 1% | CNF |
| 5441 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 10.00 mg | 1% | CNF |
| 5442 | Cranberry, dried, sweetened | Fruits and fruit juices | 10.00 mg | 1% | CNF |
| 5443 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5444 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 1% | CNF |
| 5445 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5446 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5447 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5448 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5449 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
| 5450 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 10.00 mg | 1% | CNF |
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