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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Pie, pecan, commercially prepared | Baked Products | 22.00 mg | 2% |
| 2102 | Pie, fried pies, lemon | Baked Products | 22.00 mg | 2% |
| 2103 | Crackers, saltines, fat-free, low-sodium | Baked Products | 22.00 mg | 2% |
| 2104 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 22.00 mg | 2% |
| 2105 | Mouse nuts, roots (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 2% |
| 2106 | Restaurant, Latino, tripe soup | Restaurant Foods | 22.00 mg | 2% |
| 2107 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 22.00 mg | 2% |
| 2108 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 22.00 mg | 2% |
| 2109 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2110 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2111 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2112 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2113 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2114 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 22.00 mg | 2% |
| 2115 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 22.00 mg | 2% |
| 2116 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 22.00 mg | 2% |
| 2117 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 22.00 mg | 2% |
| 2118 | DENNY'S, onion rings | Restaurant Foods | 22.00 mg | 2% |
| 2119 | Cauliflower, raw | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2120 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2121 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2122 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2123 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2124 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2125 | CHICK-FIL-A, hash browns | Fast Foods | 22.00 mg | 2% |
| 2126 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2127 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2128 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2129 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 2% |
| 2130 | SMART SOUP, Indian Bean Masala | Soups, Sauces, and Gravies | 22.00 mg | 2% |
| 2131 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 22.00 mg | 2% |
| 2132 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 22.00 mg | 2% |
| 2133 | Pie, fried pies, fruit | Baked Products | 22.00 mg | 2% |
| 2134 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 21.00 mg | 2% |
| 2135 | Sapodilla, raw | Fruits and Fruit Juices | 21.00 mg | 2% |
| 2136 | Snacks, crisped rice bar, chocolate chip | Snacks | 21.00 mg | 2% |
| 2137 | Jujube, raw | Fruits and Fruit Juices | 21.00 mg | 2% |
| 2138 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2139 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2140 | Pumpkin, raw | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2141 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2142 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2143 | Candies, MOUNDS Candy Bar | Sweets | 21.00 mg | 2% |
| 2144 | Snacks, rice cakes, brown rice, rye | Snacks | 21.00 mg | 2% |
| 2145 | Pasta, dry, unenriched | Cereal Grains and Pasta | 21.00 mg | 2% |
| 2146 | Restaurant, family style, onion rings | Restaurant Foods | 21.00 mg | 2% |
| 2147 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2148 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2149 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 2150 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 2% |
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