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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 50.00 mg | 4% |
| 1302 | Beans, baked, canned, no salt added | Legumes and Legume Products | 50.00 mg | 4% |
| 1303 | Yardlong bean, raw | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1304 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1305 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 4% |
| 1306 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 50.00 mg | 4% |
| 1307 | Crackers, whole-wheat, low salt | Baked Products | 50.00 mg | 4% |
| 1308 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 50.00 mg | 4% |
| 1309 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 49.00 mg | 4% |
| 1310 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 49.00 mg | 4% |
| 1311 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 49.00 mg | 4% |
| 1312 | Syrups, chocolate, fudge-type | Sweets | 49.00 mg | 4% |
| 1313 | Teff, cooked | Cereal Grains and Pasta | 49.00 mg | 4% |
| 1314 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1315 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1316 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1317 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1318 | Fennel, bulb, raw | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1319 | Puddings, vanilla, ready-to-eat | Sweets | 49.00 mg | 4% |
| 1320 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 4% |
| 1321 | Hummus, home prepared | Legumes and Legume Products | 49.00 mg | 4% |
| 1322 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 49.00 mg | 4% |
| 1323 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 49.00 mg | 4% |
| 1324 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 4% |
| 1325 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 4% |
| 1326 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 49.00 mg | 4% |
| 1327 | Crackers, wheat, low salt | Baked Products | 49.00 mg | 4% |
| 1328 | Lentils, pink or red, raw | Legumes and Legume Products | 48.00 mg | 4% |
| 1329 | Cake, cherry fudge with chocolate frosting | Baked Products | 48.00 mg | 4% |
| 1330 | Cookies, vanilla wafers, lower fat | Baked Products | 48.00 mg | 4% |
| 1331 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 48.00 mg | 4% |
| 1332 | Beans, baked, canned, with franks | Legumes and Legume Products | 48.00 mg | 4% |
| 1333 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 48.00 mg | 4% |
| 1334 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 48.00 mg | 4% |
| 1335 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1336 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1337 | Salad dressing, caesar dressing, regular | Fats and Oils | 48.00 mg | 4% |
| 1338 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1339 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1340 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1341 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1342 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1343 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1344 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 48.00 mg | 4% |
| 1345 | Candies, fudge, vanilla with nuts | Sweets | 47.00 mg | 4% |
| 1346 | Candies, NESTLE, BABY RUTH Bar | Sweets | 47.00 mg | 4% |
| 1347 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 47.00 mg | 4% |
| 1348 | Quinoa, uncooked | Cereal Grains and Pasta | 47.00 mg | 4% |
| 1349 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 47.00 mg | 4% |
| 1350 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 47.00 mg | 4% |
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