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 2101–2150 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2102 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2103 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2104 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2105 | Nuts, coconut meat, raw | Nuts and Seeds | 14.00 mg | 1% |
| 2106 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 14.00 mg | 1% |
| 2107 | Chocolate syrup, thin type | Sweets | 14.00 mg | 1% |
| 2108 | Peas, split, boiled | Legumes and Legume Products | 14.00 mg | 1% |
| 2109 | Peas, split, boiled, salted | Legumes and Legume Products | 14.00 mg | 1% |
| 2110 | Cookie, chocolate chip, refrigerated dough | Baked Products | 14.00 mg | 1% |
| 2111 | Muffin, blueberry, toaster-type, toasted | Baked Products | 14.00 mg | 1% |
| 2112 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 14.00 mg | 1% |
| 2113 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 14.00 mg | 1% |
| 2114 | Fast foods, side dish, potato salad | Fast Foods | 14.00 mg | 1% |
| 2115 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2116 | Pepper, banana, raw | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2117 | Salad dressing, coleslaw | Fats and Oils | 14.00 mg | 1% |
| 2118 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2119 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 14.00 mg | 1% |
| 2120 | Grains, millet, flour | Cereals, Grains and Pasta | 14.00 mg | 1% |
| 2121 | Snacks, popcorn, microwave, lower in fat | Snacks | 14.00 mg | 1% |
| 2122 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2123 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2124 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2125 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2126 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 14.00 mg | 1% |
| 2127 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 14.00 mg | 1% |
| 2128 | Cracker, multigrain | Baked Products | 14.00 mg | 1% |
| 2129 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2130 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2131 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 14.00 mg | 1% |
| 2132 | Salad dressing, russian, commercial, regular | Fats and Oils | 13.00 mg | 1% |
| 2133 | Salad dressing, italian, commercial, regular | Fats and Oils | 13.00 mg | 1% |
| 2134 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 1% |
| 2135 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 13.00 mg | 1% |
| 2136 | Apricot, raw | Fruits and fruit juices | 13.00 mg | 1% |
| 2137 | Avocado, raw, california | Fruits and fruit juices | 13.00 mg | 1% |
| 2138 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 13.00 mg | 1% |
| 2139 | Cherry, sweet, raw | Fruits and fruit juices | 13.00 mg | 1% |
| 2140 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 13.00 mg | 1% |
| 2141 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 13.00 mg | 1% |
| 2142 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 1% |
| 2143 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 1% |
| 2144 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 13.00 mg | 1% |
| 2145 | Pineapple, raw | Fruits and fruit juices | 13.00 mg | 1% |
| 2146 | Bamboo shoots, raw | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2147 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2148 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2149 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2150 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% |
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