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 1101–1150 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Cookie, raisin, soft-type | Baked Products | 46.00 mg | 4% |
| 1102 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 46.00 mg | 4% |
| 1103 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 46.00 mg | 4% |
| 1104 | Beans, pinto, boiled, salted | Legumes and Legume Products | 46.00 mg | 4% |
| 1105 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 46.00 mg | 4% |
| 1106 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 1107 | Bread, sprouted wheat, commercial, toasted | Baked Products | 46.00 mg | 4% |
| 1108 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 46.00 mg | 4% |
| 1109 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 46.00 mg | 4% |
| 1110 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 46.00 mg | 4% |
| 1111 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 1112 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 45.00 mg | 3% |
| 1113 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1114 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1115 | Longan, dried | Fruits and fruit juices | 45.00 mg | 3% |
| 1116 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 45.00 mg | 3% |
| 1117 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1118 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 45.00 mg | 3% |
| 1119 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1120 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 45.00 mg | 3% |
| 1121 | Lotus root, raw | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1122 | Coffee cake, fruit | Baked Products | 45.00 mg | 3% |
| 1123 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 45.00 mg | 3% |
| 1124 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 45.00 mg | 3% |
| 1125 | Muffin bar, all flavours | Baked Products | 45.00 mg | 3% |
| 1126 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 45.00 mg | 3% |
| 1127 | Cabbage, red, raw | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1128 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1129 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 45.00 mg | 3% |
| 1130 | Chickpea flour (besan) | Legumes and Legume Products | 45.00 mg | 3% |
| 1131 | Artichoke, canned | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1132 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 45.00 mg | 3% |
| 1133 | Beans, baked, canned, with beef | Legumes and Legume Products | 45.00 mg | 3% |
| 1134 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 45.00 mg | 3% |
| 1135 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 45.00 mg | 3% |
| 1136 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 45.00 mg | 3% |
| 1137 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 44.00 mg | 3% |
| 1138 | Cracker, rye, wafers, seasoned | Baked Products | 44.00 mg | 3% |
| 1139 | Breakfast tart, low fat | Baked Products | 44.00 mg | 3% |
| 1140 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 44.00 mg | 3% |
| 1141 | Meatless, sandwich spread | Legumes and Legume Products | 44.00 mg | 3% |
| 1142 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1143 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 44.00 mg | 3% |
| 1144 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1145 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1146 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 44.00 mg | 3% |
| 1147 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1148 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1149 | Muffin, blueberry, commercial | Baked Products | 44.00 mg | 3% |
| 1150 | Seeds, lotus seeds, raw | Nuts and Seeds | 44.00 mg | 3% |
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