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 2201–2250 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 56.00 mg | 4% | CNF |
| 2202 | Grains, rye flour, dark | Cereals, Grains and Pasta | 56.00 mg | 4% | CNF |
| 2203 | Pie, lemon meringue, commercial | Baked Products | 56.00 mg | 4% | CNF |
| 2204 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 56.00 mg | 4% | CNF |
| 2205 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 56.00 mg | 4% | CNF |
| 2206 | Prickly pear, raw | Fruits and fruit juices | 56.00 mg | 4% | CNF |
| 2207 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 56.00 mg | 4% | CNF |
| 2208 | Flour, chestnut | Nut and Seed Products | 55.81 mg | 4% | USDA_FF |
| 2209 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 55.23 mg | 4% | USDA_FF |
| 2210 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 55.00 mg | 4% | USDA_SR |
| 2211 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 55.00 mg | 4% | USDA_SR |
| 2212 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 55.00 mg | 4% | USDA_SR |
| 2213 | Currants, european black, raw | Fruits and Fruit Juices | 55.00 mg | 4% | USDA_SR |
| 2214 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 55.00 mg | 4% | USDA_SR |
| 2215 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 55.00 mg | 4% | USDA_SR |
| 2216 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 55.00 mg | 4% | USDA_SR |
| 2217 | KFC, biscuit | Fast Foods | 55.00 mg | 4% | USDA_SR |
| 2218 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 55.00 mg | 4% | USDA_SR |
| 2219 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 55.00 mg | 4% | USDA_SR |
| 2220 | Vermicelli, made from soy | Legumes and Legume Products | 55.00 mg | 4% | USDA_SR |
| 2221 | Oat flour, partially debranned | Cereal Grains and Pasta | 55.00 mg | 4% | USDA_SR |
| 2222 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 55.00 mg | 4% | USDA_SR |
| 2223 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 55.00 mg | 4% | USDA_SR |
| 2224 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 55.00 mg | 4% | USDA_SR |
| 2225 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 55.00 mg | 4% | USDA_SR |
| 2226 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 55.00 mg | 4% | CNF |
| 2227 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 55.00 mg | 4% | CNF |
| 2228 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 55.00 mg | 4% | CNF |
| 2229 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 55.00 mg | 4% | CNF |
| 2230 | Yam, flour | Vegetables and Vegetable Products | 55.00 mg | 4% | CNF |
| 2231 | Lentils, flour | Legumes and Legume Products | 55.00 mg | 4% | CNF |
| 2232 | Vermicelli, made from soy, dry | Legumes and Legume Products | 55.00 mg | 4% | CNF |
| 2233 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 55.00 mg | 4% | CNF |
| 2234 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 55.00 mg | 4% | CNF |
| 2235 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 55.00 mg | 4% | CNF |
| 2236 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 55.00 mg | 4% | CNF |
| 2237 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 55.00 mg | 4% | CNF |
| 2238 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 55.00 mg | 4% | CNF |
| 2239 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 4% | CNF |
| 2240 | Currant, european black, raw | Fruits and fruit juices | 55.00 mg | 4% | CNF |
| 2241 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 55.00 mg | 4% | CNF |
| 2242 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 55.00 mg | 4% | CNF |
| 2243 | Nuts, pecans, halves, raw | Nut and Seed Products | 54.83 mg | 4% | USDA_FF |
| 2244 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 54.00 mg | 4% | USDA_FF |
| 2245 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 54.00 mg | 4% | USDA_SR |
| 2246 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 54.00 mg | 4% | USDA_SR |
| 2247 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 54.00 mg | 4% | USDA_SR |
| 2248 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 54.00 mg | 4% | USDA_SR |
| 2249 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 54.00 mg | 4% | USDA_SR |
| 2250 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 54.00 mg | 4% | USDA_SR |
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