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 1801–1850 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 31.00 mg | 2% |
| 1802 | Cookies, oatmeal, refrigerated dough | Baked Products | 31.00 mg | 2% |
| 1803 | Salad dressing, italian dressing, fat-free | Fats and Oils | 30.00 mg | 2% |
| 1804 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 30.00 mg | 2% |
| 1805 | Bread, stuffing, dry mix, prepared | Baked Products | 30.00 mg | 2% |
| 1806 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 30.00 mg | 2% |
| 1807 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 30.00 mg | 2% |
| 1808 | Croissants, apple | Baked Products | 30.00 mg | 2% |
| 1809 | Rolls, dinner, rye | Baked Products | 30.00 mg | 2% |
| 1810 | Leavening agents, yeast, baker's, active dry | Baked Products | 30.00 mg | 2% |
| 1811 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 30.00 mg | 2% |
| 1812 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 30.00 mg | 2% |
| 1813 | Clementines, raw | Fruits and Fruit Juices | 30.00 mg | 2% |
| 1814 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1815 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1816 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1817 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1818 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1819 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 30.00 mg | 2% |
| 1820 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 30.00 mg | 2% |
| 1821 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1822 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1823 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1824 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 30.00 mg | 2% |
| 1825 | Cockles, raw (Alaska Native) | American Indian/Alaska Native Foods | 30.00 mg | 2% |
| 1826 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1827 | Potatoes, raw, skin | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1828 | Winged bean tuber, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1829 | Fast foods, coleslaw | Fast Foods | 30.00 mg | 2% |
| 1830 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1831 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1832 | Turnips, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1833 | Drumstick pods, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 1834 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 30.00 mg | 2% |
| 1835 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 30.00 mg | 2% |
| 1836 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 30.00 mg | 2% |
| 1837 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 30.00 mg | 2% |
| 1838 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 29.00 mg | 2% |
| 1839 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 29.00 mg | 2% |
| 1840 | Tamales (Navajo) | American Indian/Alaska Native Foods | 29.00 mg | 2% |
| 1841 | Snacks, corn-based, extruded, onion-flavor | Snacks | 29.00 mg | 2% |
| 1842 | Rose-apples, raw | Fruits and Fruit Juices | 29.00 mg | 2% |
| 1843 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 1844 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 1845 | Wheat, hard red winter | Cereal Grains and Pasta | 29.00 mg | 2% |
| 1846 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 1847 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 1848 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 1849 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 29.00 mg | 2% |
| 1850 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
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