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 151–200 of 285 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 24.82 mg | 2% |
| 152 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 24.38 mg | 2% |
| 153 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 24.08 mg | 2% |
| 154 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 22.69 mg | 2% |
| 155 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 22.33 mg | 2% |
| 156 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 22.00 mg | 2% |
| 157 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 21.74 mg | 2% |
| 158 | Radishes, red, raw | Vegetables and Vegetable Products | 21.51 mg | 2% |
| 159 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 21.00 mg | 2% |
| 160 | Onions, white, raw | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 161 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 20.85 mg | 2% |
| 162 | Asparagus, green, raw | Vegetables and Vegetable Products | 20.58 mg | 2% |
| 163 | Cauliflower, raw | Vegetables and Vegetable Products | 20.35 mg | 2% |
| 164 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 19.83 mg | 2% |
| 165 | Flour, semolina, fine | Cereal Grains and Pasta | 19.76 mg | 2% |
| 166 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 19.20 mg | 1% |
| 167 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 19.00 mg | 1% |
| 168 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 19.00 mg | 1% |
| 169 | Flour, 00 | Cereal Grains and Pasta | 18.68 mg | 1% |
| 170 | Tomato, puree, canned | Vegetables and Vegetable Products | 17.64 mg | 1% |
| 171 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 17.16 mg | 1% |
| 172 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 17.10 mg | 1% |
| 173 | Onions, red, raw | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 174 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 17.00 mg | 1% |
| 175 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 16.93 mg | 1% |
| 176 | Strawberries, raw | Fruits and Fruit Juices | 16.90 mg | 1% |
| 177 | Strawberries, raw | Fruits and Fruit Juices | 16.90 mg | 1% |
| 178 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 16.55 mg | 1% |
| 179 | Raspberries, raw | Fruits and Fruit Juices | 16.41 mg | 1% |
| 180 | Raspberries, raw | Fruits and Fruit Juices | 16.41 mg | 1% |
| 181 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 16.36 mg | 1% |
| 182 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 16.34 mg | 1% |
| 183 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 16.23 mg | 1% |
| 184 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 16.20 mg | 1% |
| 185 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 16.00 mg | 1% |
| 186 | Blackberries, raw | Fruits and Fruit Juices | 15.45 mg | 1% |
| 187 | Onions, yellow, raw | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 188 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 14.93 mg | 1% |
| 189 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 14.46 mg | 1% |
| 190 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 14.40 mg | 1% |
| 191 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 14.24 mg | 1% |
| 192 | Ketchup, restaurant | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 193 | Beets, raw | Vegetables and Vegetable Products | 13.82 mg | 1% |
| 194 | Buckwheat, whole grain | Cereal Grains and Pasta | 13.64 mg | 1% |
| 195 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 12.86 mg | 1% |
| 196 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 12.81 mg | 1% |
| 197 | Pineapple, raw | Fruits and Fruit Juices | 12.50 mg | 1% |
| 198 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 12.40 mg | 1% |
| 199 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 12.26 mg | 1% |
| 200 | Strawberries, raw | Fruits and Fruit Juices | 12.00 mg | 1% |
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