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 5501–5550 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5501 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_FF |
| 5502 | Alcoholic beverage, wine, table, white | Beverages | 9.00 mg | 1% | USDA_SR |
| 5503 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 9.00 mg | 1% | USDA_SR |
| 5504 | Beverages, Wine, non-alcoholic | Beverages | 9.00 mg | 1% | USDA_SR |
| 5505 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 9.00 mg | 1% | USDA_SR |
| 5506 | Alcoholic beverage, wine, table, white, Chardonnay | Beverages | 9.00 mg | 1% | USDA_SR |
| 5507 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5508 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5509 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 9.00 mg | 1% | USDA_SR |
| 5510 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 9.00 mg | 1% | USDA_SR |
| 5511 | Snacks, plantain chips, salted | Snacks | 9.00 mg | 1% | USDA_SR |
| 5512 | Groundcherries, (cape-gooseberries or poha), raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5513 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5514 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 9.00 mg | 1% | USDA_SR |
| 5515 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 9.00 mg | 1% | USDA_SR |
| 5516 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 9.00 mg | 1% | USDA_SR |
| 5517 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 9.00 mg | 1% | USDA_SR |
| 5518 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 9.00 mg | 1% | USDA_SR |
| 5519 | Cookies, gluten-free, lemon wafer | Baked Products | 9.00 mg | 1% | USDA_SR |
| 5520 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 1% | USDA_SR |
| 5521 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5522 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5523 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5524 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5525 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 9.00 mg | 1% | USDA_SR |
| 5526 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 9.00 mg | 1% | USDA_SR |
| 5527 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 9.00 mg | 1% | USDA_SR |
| 5528 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 9.00 mg | 1% | USDA_SR |
| 5529 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 9.00 mg | 1% | USDA_SR |
| 5530 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 9.00 mg | 1% | USDA_SR |
| 5531 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 9.00 mg | 1% | USDA_SR |
| 5532 | Babyfood, juice, apple and prune | Baby Foods | 9.00 mg | 1% | USDA_SR |
| 5533 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 9.00 mg | 1% | USDA_SR |
| 5534 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 9.00 mg | 1% | USDA_SR |
| 5535 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5536 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5537 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5538 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5539 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5540 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5541 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5542 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5543 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5544 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5545 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5546 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 5547 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 5548 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 9.00 mg | 1% | USDA_SR |
| 5549 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 9.00 mg | 1% | USDA_SR |
| 5550 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.00 mg | 1% | USDA_SR |
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