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 2151–2200 of 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Tomato, green, raw | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2152 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2153 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2154 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2155 | Cookie, shortbread, plain, commercial | Baked Products | 13.00 mg | 1% |
| 2156 | Cracker, matzo, plain | Baked Products | 13.00 mg | 1% |
| 2157 | Muffin, blueberry, toaster-type | Baked Products | 13.00 mg | 1% |
| 2158 | Candies, After Eight, chocolate mints | Sweets | 13.00 mg | 1% |
| 2159 | Sweets, syrups, corn light | Sweets | 13.00 mg | 1% |
| 2160 | Icing (frosting), coconut-nut, ready to eat | Sweets | 13.00 mg | 1% |
| 2161 | Grains, sorghum | Cereals, Grains and Pasta | 13.00 mg | 1% |
| 2162 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 13.00 mg | 1% |
| 2163 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2164 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 1% |
| 2165 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 13.00 mg | 1% |
| 2166 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 13.00 mg | 1% |
| 2167 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 13.00 mg | 1% |
| 2168 | Fireweed, native, young leaves, raw | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2169 | Lentils, pink, boiled | Legumes and Legume Products | 13.00 mg | 1% |
| 2170 | Salmonberry, raw | Fruits and fruit juices | 13.00 mg | 1% |
| 2171 | Jam type spread, Double Fruit | Sweets | 13.00 mg | 1% |
| 2172 | Blueberry, wild, raw | Fruits and fruit juices | 13.00 mg | 1% |
| 2173 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 1% |
| 2174 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 13.00 mg | 1% |
| 2175 | Cereal, ready to eat, Whole O's, Nature's Path | Breakfast cereals | 13.00 mg | 1% |
| 2176 | Melon, horned | Fruits and fruit juices | 13.00 mg | 1% |
| 2177 | Sweets, syrups, cane | Sweets | 13.00 mg | 1% |
| 2178 | Alcohol, energy drink (7% alcohol by volume) | Beverages | 13.00 mg | 1% |
| 2179 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% |
| 2180 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 13.00 mg | 1% |
| 2181 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2182 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2183 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2184 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2185 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2186 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2187 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 1% |
| 2188 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 12.00 mg | 1% |
| 2189 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 12.00 mg | 1% |
| 2190 | Grapefruit, white, california, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2191 | Lime juice, canned or bottled | Fruits and fruit juices | 12.00 mg | 1% |
| 2192 | Passion fruit, purple, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2193 | Prune juice, canned | Fruits and fruit juices | 12.00 mg | 1% |
| 2194 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2195 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2196 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 12.00 mg | 1% |
| 2197 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2198 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2199 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2200 | Taro shoots, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
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