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 1401–1450 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1402 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 45.00 mg | 3% |
| 1403 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 45.00 mg | 3% |
| 1404 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 45.00 mg | 3% |
| 1405 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 45.00 mg | 3% |
| 1406 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 45.00 mg | 3% |
| 1407 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 45.00 mg | 3% |
| 1408 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 45.00 mg | 3% |
| 1409 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 45.00 mg | 3% |
| 1410 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 45.00 mg | 3% |
| 1411 | Chickpea flour (besan) | Legumes and Legume Products | 45.00 mg | 3% |
| 1412 | Cake, coffeecake, fruit | Baked Products | 45.00 mg | 3% |
| 1413 | Beans, baked, canned, with beef | Legumes and Legume Products | 45.00 mg | 3% |
| 1414 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 44.00 mg | 3% |
| 1415 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 44.00 mg | 3% |
| 1416 | Tart, breakfast, low fat | Baked Products | 44.00 mg | 3% |
| 1417 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 44.00 mg | 3% |
| 1418 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 44.00 mg | 3% |
| 1419 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 44.00 mg | 3% |
| 1420 | Jackfruit, canned, syrup pack | Fruits and Fruit Juices | 44.00 mg | 3% |
| 1421 | Seeds, lotus seeds, raw | Nut and Seed Products | 44.00 mg | 3% |
| 1422 | Sandwich spread, meatless | Legumes and Legume Products | 44.00 mg | 3% |
| 1423 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1424 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1425 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1426 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1427 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1428 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1429 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 44.00 mg | 3% |
| 1430 | Dock, raw | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1431 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1432 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 44.00 mg | 3% |
| 1433 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 44.00 mg | 3% |
| 1434 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 44.00 mg | 3% |
| 1435 | Crackers, rye, wafers, seasoned | Baked Products | 44.00 mg | 3% |
| 1436 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 44.00 mg | 3% |
| 1437 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 43.00 mg | 3% |
| 1438 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 43.00 mg | 3% |
| 1439 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 43.00 mg | 3% |
| 1440 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 43.00 mg | 3% |
| 1441 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 3% |
| 1442 | Rutabagas, raw | Vegetables and Vegetable Products | 43.00 mg | 3% |
| 1443 | Candies, praline, prepared-from-recipe | Sweets | 43.00 mg | 3% |
| 1444 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 43.00 mg | 3% |
| 1445 | Taro, raw | Vegetables and Vegetable Products | 43.00 mg | 3% |
| 1446 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 43.00 mg | 3% |
| 1447 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 43.00 mg | 3% |
| 1448 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 43.00 mg | 3% |
| 1449 | Oranges, raw, Florida | Fruits and Fruit Juices | 43.00 mg | 3% |
| 1450 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 43.00 mg | 3% |
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