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 1301–1350 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1302 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1303 | Shallot, raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1304 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1305 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1306 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1307 | Peas, split, raw | Legumes and Legume Products | 37.00 mg | 3% |
| 1308 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1309 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 37.00 mg | 3% |
| 1310 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1311 | Nuts, cashew nuts, raw | Nuts and Seeds | 37.00 mg | 3% |
| 1312 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1313 | Grains, barley, malt flour | Cereals, Grains and Pasta | 37.00 mg | 3% |
| 1314 | Grains, triticale | Cereals, Grains and Pasta | 37.00 mg | 3% |
| 1315 | Beverage mix, chocolate flavour, powder | Beverages | 37.00 mg | 3% |
| 1316 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 37.00 mg | 3% |
| 1317 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1318 | Tangerine (mandarin), raw | Fruits and fruit juices | 37.00 mg | 3% |
| 1319 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 37.00 mg | 3% |
| 1320 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 36.00 mg | 3% |
| 1321 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 36.00 mg | 3% |
| 1322 | Raspberry, wild, raw | Fruits and fruit juices | 36.00 mg | 3% |
| 1323 | Tofu, silken, light, firm | Legumes and Legume Products | 36.00 mg | 3% |
| 1324 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 36.00 mg | 3% |
| 1325 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1326 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1327 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1328 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1329 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 36.00 mg | 3% |
| 1330 | Parsnip, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1331 | Candies, caramels, chocolate flavour roll | Sweets | 36.00 mg | 3% |
| 1332 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1333 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1334 | Coffee, instant, with sugar, French flavour, powder | Beverages | 36.00 mg | 3% |
| 1335 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 36.00 mg | 3% |
| 1336 | Cracker, whole-wheat | Baked Products | 36.00 mg | 3% |
| 1337 | Lettuce, looseleaf | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1338 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1339 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1340 | Bread, pumpernickel | Baked Products | 36.00 mg | 3% |
| 1341 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 36.00 mg | 3% |
| 1342 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1343 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% |
| 1344 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 36.00 mg | 3% |
| 1345 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 36.00 mg | 3% |
| 1346 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1347 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1348 | Snacks, pretzels, hard, plain, unsalted | Snacks | 36.00 mg | 3% |
| 1349 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 36.00 mg | 3% |
| 1350 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
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