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 1351–1400 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1352 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1353 | Cake, date square (matrimonial cake), homemade | Baked Products | 35.00 mg | 3% |
| 1354 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1355 | Beans, kidney, all types, boiled | Legumes and Legume Products | 35.00 mg | 3% |
| 1356 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 35.00 mg | 3% |
| 1357 | Muffin, blueberry, commercial, reduced fat | Baked Products | 35.00 mg | 3% |
| 1358 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1359 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1360 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1361 | Dessert, apple crisp, homemade | Sweets | 35.00 mg | 3% |
| 1362 | Snacks, potato chips, barbecue flavour | Snacks | 35.00 mg | 3% |
| 1363 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1364 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1365 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% |
| 1366 | Bread, focaccia, Italian flatbread, plain | Baked Products | 35.00 mg | 3% |
| 1367 | Lentils, raw | Legumes and Legume Products | 35.00 mg | 3% |
| 1368 | Fig, raw | Fruits and fruit juices | 35.00 mg | 3% |
| 1369 | Refried beans, canned, vegetarian | Legumes and Legume Products | 35.00 mg | 3% |
| 1370 | Grains, bulgur, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1371 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1372 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1373 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1374 | Meatless, chicken | Legumes and Legume Products | 35.00 mg | 3% |
| 1375 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1376 | Sweets, topping, nuts in syrup | Sweets | 35.00 mg | 3% |
| 1377 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 35.00 mg | 3% |
| 1378 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1379 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% |
| 1380 | Cassava (manioc), flour | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1381 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1382 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 35.00 mg | 3% |
| 1383 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1384 | Cookie, sugar, commercial | Baked Products | 35.00 mg | 3% |
| 1385 | Kiwi fruit, raw | Fruits and fruit juices | 34.00 mg | 3% |
| 1386 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 34.00 mg | 3% |
| 1387 | Salad dressing, green goddess, regular | Fats and Oils | 34.00 mg | 3% |
| 1388 | Potato, skin, baked | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1389 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 34.00 mg | 3% |
| 1390 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 34.00 mg | 3% |
| 1391 | Tomato, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1392 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 34.00 mg | 3% |
| 1393 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1394 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% |
| 1395 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1396 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 34.00 mg | 3% |
| 1397 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 34.00 mg | 3% |
| 1398 | Grains, wheat, durum | Cereals, Grains and Pasta | 34.00 mg | 3% |
| 1399 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1400 | Candies, toffee, homemade | Sweets | 34.00 mg | 3% |
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