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 1901–1950 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Onion, Welsh, raw | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1902 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1903 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1904 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1905 | Succotash, raw | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1906 | Taro, cooked | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1907 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1908 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1909 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1910 | Lettuce, iceberg | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1911 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1912 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 18.00 mg | 1% |
| 1913 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 18.00 mg | 1% |
| 1914 | Muffin, blueberry, dry mix, unprepared | Baked Products | 18.00 mg | 1% |
| 1915 | Snacks, fruit leather, pieces | Snacks | 18.00 mg | 1% |
| 1916 | Sweets, syrups, corn, dark | Sweets | 18.00 mg | 1% |
| 1917 | Snacks, banana chips | Snacks | 18.00 mg | 1% |
| 1918 | Snacks, potato sticks | Snacks | 18.00 mg | 1% |
| 1919 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 18.00 mg | 1% |
| 1920 | Grains, buckwheat | Cereals, Grains and Pasta | 18.00 mg | 1% |
| 1921 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 18.00 mg | 1% |
| 1922 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 18.00 mg | 1% |
| 1923 | Fast foods, side dish, potato, mashed | Fast Foods | 18.00 mg | 1% |
| 1924 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 18.00 mg | 1% |
| 1925 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1926 | Candied fruit | Sweets | 18.00 mg | 1% |
| 1927 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 18.00 mg | 1% |
| 1928 | Hearts of palm, raw | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1929 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 18.00 mg | 1% |
| 1930 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1931 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1932 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1933 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1934 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1935 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1936 | Taro, cooked, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1937 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1938 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% |
| 1939 | Cake, pound, homemade | Baked Products | 18.00 mg | 1% |
| 1940 | Cookie, shortbread, plain, homemade | Baked Products | 18.00 mg | 1% |
| 1941 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 18.00 mg | 1% |
| 1942 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 18.00 mg | 1% |
| 1943 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 18.00 mg | 1% |
| 1944 | Rice, spanish rice mix, prepared | Mixed Dishes | 18.00 mg | 1% |
| 1945 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 18.00 mg | 1% |
| 1946 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 17.00 mg | 1% |
| 1947 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 17.00 mg | 1% |
| 1948 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 17.00 mg | 1% |
| 1949 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 17.00 mg | 1% |
| 1950 | Breadfruit, raw | Fruits and fruit juices | 17.00 mg | 1% |
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