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 1651–1700 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1652 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 35.00 mg | 3% |
| 1653 | Triticale flour, whole-grain | Cereal Grains and Pasta | 35.00 mg | 3% |
| 1654 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 35.00 mg | 3% |
| 1655 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 3% |
| 1656 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 3% |
| 1657 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1658 | Desserts, apple crisp, prepared-from-recipe | Sweets | 35.00 mg | 3% |
| 1659 | Toppings, nuts in syrup | Sweets | 35.00 mg | 3% |
| 1660 | Snacks, potato chips, fat-free, made with olestra | Snacks | 35.00 mg | 3% |
| 1661 | Snacks, potato chips, fat free, salted | Snacks | 35.00 mg | 3% |
| 1662 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 35.00 mg | 3% |
| 1663 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 35.00 mg | 3% |
| 1664 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 35.00 mg | 3% |
| 1665 | Chicken, meatless | Legumes and Legume Products | 35.00 mg | 3% |
| 1666 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1667 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1668 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1669 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1670 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1671 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1672 | Bulgur, dry | Cereal Grains and Pasta | 35.00 mg | 3% |
| 1673 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 35.00 mg | 3% |
| 1674 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 35.00 mg | 3% |
| 1675 | Lentils, raw | Legumes and Legume Products | 35.00 mg | 3% |
| 1676 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 35.00 mg | 3% |
| 1677 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 35.00 mg | 3% |
| 1678 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 35.00 mg | 3% |
| 1679 | Figs, raw | Fruits and Fruit Juices | 35.00 mg | 3% |
| 1680 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.00 mg | 3% |
| 1681 | Refried beans, canned, vegetarian | Legumes and Legume Products | 35.00 mg | 3% |
| 1682 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 35.00 mg | 3% |
| 1683 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 35.00 mg | 3% |
| 1684 | Archway Home Style Cookies, Oatmeal | Baked Products | 35.00 mg | 3% |
| 1685 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 3% |
| 1686 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 35.00 mg | 3% |
| 1687 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1688 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1689 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% |
| 1690 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% |
| 1691 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 34.00 mg | 3% |
| 1692 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% |
| 1693 | Baking chocolate, mexican, squares | Sweets | 34.00 mg | 3% |
| 1694 | Kiwifruit, green, raw | Fruits and Fruit Juices | 34.00 mg | 3% |
| 1695 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1696 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 34.00 mg | 3% |
| 1697 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 34.00 mg | 3% |
| 1698 | APPLEBEE'S, chili | Restaurant Foods | 34.00 mg | 3% |
| 1699 | Restaurant, family style, coleslaw | Restaurant Foods | 34.00 mg | 3% |
| 1700 | Salad dressing, green goddess, regular | Fats and Oils | 34.00 mg | 3% |
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