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 1601–1650 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1602 | Triticale | Cereal Grains and Pasta | 37.00 mg | 3% |
| 1603 | Barley malt flour | Cereal Grains and Pasta | 37.00 mg | 3% |
| 1604 | Beans, snap, green, raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1605 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1606 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1607 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1608 | Nuts, cashew nuts, raw | Nut and Seed Products | 37.00 mg | 3% |
| 1609 | Shallots, raw | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1610 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% |
| 1611 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 37.00 mg | 3% |
| 1612 | Grapes, muscadine, raw | Fruits and Fruit Juices | 37.00 mg | 3% |
| 1613 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 37.00 mg | 3% |
| 1614 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 36.00 mg | 3% |
| 1615 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 3% |
| 1616 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% |
| 1617 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 36.00 mg | 3% |
| 1618 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 36.00 mg | 3% |
| 1619 | Cookies, vanilla wafers, higher fat | Baked Products | 36.00 mg | 3% |
| 1620 | Candies, caramels, chocolate-flavor roll | Sweets | 36.00 mg | 3% |
| 1621 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1622 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 36.00 mg | 3% |
| 1623 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 36.00 mg | 3% |
| 1624 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1625 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1626 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 36.00 mg | 3% |
| 1627 | APPLEBEE'S, coleslaw | Restaurant Foods | 36.00 mg | 3% |
| 1628 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1629 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1630 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1631 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 36.00 mg | 3% |
| 1632 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 36.00 mg | 3% |
| 1633 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1634 | Parsnips, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1635 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1636 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1637 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1638 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1639 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 36.00 mg | 3% |
| 1640 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 36.00 mg | 3% |
| 1641 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 36.00 mg | 3% |
| 1642 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 36.00 mg | 3% |
| 1643 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 36.00 mg | 3% |
| 1644 | Crackers, whole-wheat | Baked Products | 36.00 mg | 3% |
| 1645 | Muffins, wheat bran, dry mix | Baked Products | 36.00 mg | 3% |
| 1646 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 36.00 mg | 3% |
| 1647 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 35.00 mg | 3% |
| 1648 | Focaccia, Italian flatbread, plain | Baked Products | 35.00 mg | 3% |
| 1649 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1650 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
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