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 2001–2050 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Peanuts, valencia, raw | Legumes and Legume Products | 62.00 mg | 5% | USDA_SR |
| 2002 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 62.00 mg | 5% | USDA_SR |
| 2003 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 62.00 mg | 5% | USDA_SR |
| 2004 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 62.00 mg | 5% | USDA_SR |
| 2005 | Chocolate, dark, 60-69% cacao solids | Sweets | 62.00 mg | 5% | USDA_SR |
| 2006 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 62.00 mg | 5% | USDA_SR |
| 2007 | Kumquats, raw | Fruits and Fruit Juices | 62.00 mg | 5% | USDA_SR |
| 2008 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 62.00 mg | 5% | CNF |
| 2009 | Coffee, instant, French vanilla flavour, with aspartame and acesulfame potassium, fat free, sugar free, low calorie, powder | Beverages | 62.00 mg | 5% | CNF |
| 2010 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 62.00 mg | 5% | CNF |
| 2011 | Beans, yellow, boiled, salted | Legumes and Legume Products | 62.00 mg | 5% | CNF |
| 2012 | Peanuts, Valencia, raw | Legumes and Legume Products | 62.00 mg | 5% | CNF |
| 2013 | Beans, yellow, boiled | Legumes and Legume Products | 62.00 mg | 5% | CNF |
| 2014 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 62.00 mg | 5% | CNF |
| 2015 | Kumquat, raw | Fruits and fruit juices | 62.00 mg | 5% | CNF |
| 2016 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 61.93 mg | 5% | USDA_FF |
| 2017 | Lentils, dry | Legumes and Legume Products | 61.85 mg | 5% | USDA_FF |
| 2018 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 61.66 mg | 5% | USDA_FF |
| 2019 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 61.00 mg | 5% | USDA_SR |
| 2020 | Pie crust, standard-type, dry mix | Baked Products | 61.00 mg | 5% | USDA_SR |
| 2021 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 61.00 mg | 5% | USDA_SR |
| 2022 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 61.00 mg | 5% | USDA_SR |
| 2023 | Beans, baked, home prepared | Legumes and Legume Products | 61.00 mg | 5% | USDA_SR |
| 2024 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 61.00 mg | 5% | USDA_SR |
| 2025 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 61.00 mg | 5% | USDA_SR |
| 2026 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2027 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2028 | Nuts, walnuts, black, dried | Nut and Seed Products | 61.00 mg | 5% | USDA_SR |
| 2029 | Nuts, hickorynuts, dried | Nut and Seed Products | 61.00 mg | 5% | USDA_SR |
| 2030 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 61.00 mg | 5% | USDA_SR |
| 2031 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2032 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2033 | Syrups, malt | Sweets | 61.00 mg | 5% | USDA_SR |
| 2034 | Peppers, ancho, dried | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2035 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2036 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2037 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 61.00 mg | 5% | USDA_SR |
| 2038 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 61.00 mg | 5% | USDA_SR |
| 2039 | Snacks, granola bars, hard, plain | Snacks | 61.00 mg | 5% | USDA_SR |
| 2040 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 61.00 mg | 5% | CNF |
| 2041 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 2042 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 2043 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 2044 | Grains, quinoa, flour | Cereals, Grains and Pasta | 61.00 mg | 5% | CNF |
| 2045 | Pepper, ancho, dried | Vegetables and Vegetable Products | 61.00 mg | 5% | CNF |
| 2046 | Sweets, syrups, malt | Sweets | 61.00 mg | 5% | CNF |
| 2047 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 61.00 mg | 5% | CNF |
| 2048 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 61.00 mg | 5% | CNF |
| 2049 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 61.00 mg | 5% | CNF |
| 2050 | Beans, baked, homemade | Legumes and Legume Products | 61.00 mg | 5% | CNF |
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