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 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2202 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2203 | Potato, flesh, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2204 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2205 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2206 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2207 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 12.00 mg | 1% |
| 2208 | Bagel, oat bran | Baked Products | 12.00 mg | 1% |
| 2209 | Cookie, fortune | Baked Products | 12.00 mg | 1% |
| 2210 | Pie, lemon meringue, homemade | Baked Products | 12.00 mg | 1% |
| 2211 | Pie, cherry, commercial, 2 crust | Baked Products | 12.00 mg | 1% |
| 2212 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 12.00 mg | 1% |
| 2213 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 12.00 mg | 1% |
| 2214 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 12.00 mg | 1% |
| 2215 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 12.00 mg | 1% |
| 2216 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 12.00 mg | 1% |
| 2217 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2218 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2219 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2220 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2221 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2222 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 12.00 mg | 1% |
| 2223 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2224 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2225 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2226 | Blackberry juice, canned | Fruits and fruit juices | 12.00 mg | 1% |
| 2227 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 12.00 mg | 1% |
| 2228 | Grains, sorghum, flour | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2229 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 1% |
| 2230 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2231 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2232 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2233 | Sweets, turbinado | Sweets | 12.00 mg | 1% |
| 2234 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 12.00 mg | 1% |
| 2235 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 12.00 mg | 1% |
| 2236 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 12.00 mg | 1% |
| 2237 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 12.00 mg | 1% |
| 2238 | Vanilla extract | Spices and Herbs | 11.00 mg | 1% |
| 2239 | Salad dressing, french, commercial, low calorie | Fats and Oils | 11.00 mg | 1% |
| 2240 | Animal fat, native, seal oil | Fats and Oils | 11.00 mg | 1% |
| 2241 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 11.00 mg | 1% |
| 2242 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 11.00 mg | 1% |
| 2243 | Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path | Breakfast cereals | 11.00 mg | 1% |
| 2244 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 11.00 mg | 1% |
| 2245 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 11.00 mg | 1% |
| 2246 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 11.00 mg | 1% |
| 2247 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 11.00 mg | 1% |
| 2248 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 1% |
| 2249 | Carissa (natalplum), raw | Fruits and fruit juices | 11.00 mg | 1% |
| 2250 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 1% |
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