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 101–150 of 285 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Flour, potato | Vegetables and Vegetable Products | 44.12 mg | 3% |
| 102 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 43.96 mg | 3% |
| 103 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 43.31 mg | 3% |
| 104 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 43.00 mg | 3% |
| 105 | Oranges, raw, navels | Fruits and Fruit Juices | 43.00 mg | 3% |
| 106 | Flour, oat, whole grain | Cereal Grains and Pasta | 42.81 mg | 3% |
| 107 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 42.59 mg | 3% |
| 108 | Carrots, baby, raw | Vegetables and Vegetable Products | 42.23 mg | 3% |
| 109 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 42.00 mg | 3% |
| 110 | Nuts, cashew nuts, raw | Nut and Seed Products | 41.95 mg | 3% |
| 111 | Cabbage, green, raw | Vegetables and Vegetable Products | 41.84 mg | 3% |
| 112 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 41.41 mg | 3% |
| 113 | Fennel, bulb, raw | Vegetables and Vegetable Products | 41.30 mg | 3% |
| 114 | Hummus, commercial | Legumes and Legume Products | 41.00 mg | 3% |
| 115 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 40.48 mg | 3% |
| 116 | Beans, snap, green, raw | Vegetables and Vegetable Products | 40.05 mg | 3% |
| 117 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 39.84 mg | 3% |
| 118 | Brussels sprouts, raw | Vegetables and Vegetable Products | 38.64 mg | 3% |
| 119 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 38.00 mg | 3% |
| 120 | Flour, quinoa | Cereal Grains and Pasta | 37.56 mg | 3% |
| 121 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 37.38 mg | 3% |
| 122 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 36.85 mg | 3% |
| 123 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 124 | Flour, coconut | Nut and Seed Products | 35.98 mg | 3% |
| 125 | Flour, barley | Cereal Grains and Pasta | 35.56 mg | 3% |
| 126 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 35.05 mg | 3% |
| 127 | Kiwifruit, green, raw | Fruits and Fruit Juices | 35.00 mg | 3% |
| 128 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 129 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 130 | Bulgur, dry, raw | Cereal Grains and Pasta | 34.11 mg | 3% |
| 131 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 132 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 133 | Turnips, raw | Vegetables and Vegetable Products | 32.70 mg | 3% |
| 134 | Flour, rye | Cereal Grains and Pasta | 32.24 mg | 2% |
| 135 | Cabbage, red, raw | Vegetables and Vegetable Products | 30.99 mg | 2% |
| 136 | Radicchio, raw | Vegetables and Vegetable Products | 30.91 mg | 2% |
| 137 | Flour, buckwheat | Cereal Grains and Pasta | 30.55 mg | 2% |
| 138 | Carrots, mature, raw | Vegetables and Vegetable Products | 30.48 mg | 2% |
| 139 | Flour, spelt, whole grain | Cereal Grains and Pasta | 30.04 mg | 2% |
| 140 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 141 | Cookies, oatmeal, soft, with raisins | Baked Products | 29.00 mg | 2% |
| 142 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 28.21 mg | 2% |
| 143 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% |
| 144 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 28.00 mg | 2% |
| 145 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% |
| 146 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.78 mg | 2% |
| 147 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 27.56 mg | 2% |
| 148 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 27.00 mg | 2% |
| 149 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 26.06 mg | 2% |
| 150 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 25.94 mg | 2% |
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