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 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 20.00 mg | 2% |
| 2202 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2203 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2204 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2205 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 20.00 mg | 2% |
| 2206 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2207 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2208 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2209 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2210 | Jams and preserves | Sweets | 20.00 mg | 2% |
| 2211 | Puddings, banana, dry mix, regular | Sweets | 20.00 mg | 2% |
| 2212 | Tapioca, pearl, dry | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2213 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 2% |
| 2214 | Chewing gum, sugarless | Sweets | 20.00 mg | 2% |
| 2215 | Papayas, raw | Fruits and Fruit Juices | 20.00 mg | 2% |
| 2216 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2217 | Onions, sweet, raw | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2218 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2219 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2220 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 20.00 mg | 2% |
| 2221 | Puddings, banana, dry mix, regular, with added oil | Sweets | 20.00 mg | 2% |
| 2222 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2223 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2224 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2225 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 2% |
| 2226 | Jams and preserves, apricot | Sweets | 20.00 mg | 2% |
| 2227 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 20.00 mg | 2% |
| 2228 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 20.00 mg | 2% |
| 2229 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 20.00 mg | 2% |
| 2230 | Zwieback | Baby Foods | 20.00 mg | 2% |
| 2231 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 20.00 mg | 2% |
| 2232 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 20.00 mg | 2% |
| 2233 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2234 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2235 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2236 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 2% |
| 2237 | Bagels, cinnamon-raisin, toasted | Baked Products | 20.00 mg | 2% |
| 2238 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 20.00 mg | 2% |
| 2239 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 19.00 mg | 1% |
| 2240 | CRACKER BARREL, steak fries | Restaurant Foods | 19.00 mg | 1% |
| 2241 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 19.00 mg | 1% |
| 2242 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 19.00 mg | 1% |
| 2243 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 19.00 mg | 1% |
| 2244 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 19.00 mg | 1% |
| 2245 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 19.00 mg | 1% |
| 2246 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 1% |
| 2247 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 19.00 mg | 1% |
| 2248 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 1% |
| 2249 | Sesbania flower, raw | Vegetables and Vegetable Products | 19.00 mg | 1% |
| 2250 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 19.00 mg | 1% |
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