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 1951–2000 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 1% |
| 1952 | Feijoa, raw | Fruits and fruit juices | 17.00 mg | 1% |
| 1953 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1954 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1955 | Chayote, fruit, raw | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1956 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1957 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1958 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1959 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1960 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1961 | Succotash, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1962 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1963 | Yam, raw | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1964 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1965 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1966 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1967 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1968 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 17.00 mg | 1% |
| 1969 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 17.00 mg | 1% |
| 1970 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 17.00 mg | 1% |
| 1971 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 17.00 mg | 1% |
| 1972 | Biscuit, multigrain, refrigerated dough | Baked Products | 17.00 mg | 1% |
| 1973 | Cookie, chocolate chip, soft type, commercial | Baked Products | 17.00 mg | 1% |
| 1974 | Pie, tourtiere, commercial | Baked Products | 17.00 mg | 1% |
| 1975 | Candies, fondant, sweet chocolate coated | Sweets | 17.00 mg | 1% |
| 1976 | Icing (frosting), glaze, homemade | Sweets | 17.00 mg | 1% |
| 1977 | Snacks, corn nuts, barbecue | Snacks | 17.00 mg | 1% |
| 1978 | Snacks, potato chips, dried potatoes, plain | Snacks | 17.00 mg | 1% |
| 1979 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 17.00 mg | 1% |
| 1980 | Grains, semolina | Cereals, Grains and Pasta | 17.00 mg | 1% |
| 1981 | Fast foods, dessert, animal crackers | Fast Foods | 17.00 mg | 1% |
| 1982 | Fast foods, hot dog with chili | Fast Foods | 17.00 mg | 1% |
| 1983 | Candies, soft fruit and nut squares | Sweets | 17.00 mg | 1% |
| 1984 | Beverage, bean | Legumes and Legume Products | 17.00 mg | 1% |
| 1985 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 17.00 mg | 1% |
| 1986 | Cloudberry (bakeapple), native | Fruits and fruit juices | 17.00 mg | 1% |
| 1987 | Mango, nectar, canned | Fruits and fruit juices | 17.00 mg | 1% |
| 1988 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 17.00 mg | 1% |
| 1989 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1990 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1991 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1992 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1993 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 1994 | Blueberry, wild, frozen | Fruits and fruit juices | 17.00 mg | 1% |
| 1995 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 17.00 mg | 1% |
| 1996 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 17.00 mg | 1% |
| 1997 | Cherry, sour, red, raw | Fruits and fruit juices | 16.00 mg | 1% |
| 1998 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 1% |
| 1999 | Loquat, raw | Fruits and fruit juices | 16.00 mg | 1% |
| 2000 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 16.00 mg | 1% |
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