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 1701–1750 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 34.00 mg | 3% |
| 1702 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 34.00 mg | 3% |
| 1703 | Candies, toffee, prepared-from-recipe | Sweets | 34.00 mg | 3% |
| 1704 | Wheat, soft white | Cereal Grains and Pasta | 34.00 mg | 3% |
| 1705 | Wheat, durum | Cereal Grains and Pasta | 34.00 mg | 3% |
| 1706 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1707 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 34.00 mg | 3% |
| 1708 | CRACKER BARREL, coleslaw | Restaurant Foods | 34.00 mg | 3% |
| 1709 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1710 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1711 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1712 | Butterbur, canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1713 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1714 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 34.00 mg | 3% |
| 1715 | Refried beans, canned, fat-free | Legumes and Legume Products | 34.00 mg | 3% |
| 1716 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 34.00 mg | 3% |
| 1717 | Candies, halavah, plain | Sweets | 33.00 mg | 3% |
| 1718 | Limes, raw | Fruits and Fruit Juices | 33.00 mg | 3% |
| 1719 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1720 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1721 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1722 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 33.00 mg | 3% |
| 1723 | Litchis, dried | Fruits and Fruit Juices | 33.00 mg | 3% |
| 1724 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1725 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1726 | Cauliflower, green, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1727 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 33.00 mg | 3% |
| 1728 | Frankfurter, meatless | Legumes and Legume Products | 33.00 mg | 3% |
| 1729 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1730 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1731 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1732 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1733 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1734 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1735 | Barley, hulled | Cereal Grains and Pasta | 33.00 mg | 3% |
| 1736 | Cabbage, kimchi | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1737 | Carrots, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 1738 | Salad dressing, caesar, fat-free | Fats and Oils | 33.00 mg | 3% |
| 1739 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 33.00 mg | 3% |
| 1740 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 33.00 mg | 3% |
| 1741 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 33.00 mg | 3% |
| 1742 | Bread, whole-wheat, prepared from recipe | Baked Products | 33.00 mg | 3% |
| 1743 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 33.00 mg | 3% |
| 1744 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 33.00 mg | 3% |
| 1745 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 33.00 mg | 3% |
| 1746 | Currants, red and white, raw | Fruits and Fruit Juices | 33.00 mg | 3% |
| 1747 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 33.00 mg | 3% |
| 1748 | Sauce, barbecue | Soups, Sauces, and Gravies | 33.00 mg | 3% |
| 1749 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 33.00 mg | 3% |
| 1750 | Cake, fruitcake, commercially prepared | Baked Products | 33.00 mg | 3% |
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