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 2301–2350 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mg | 4% | USDA_SR |
| 2302 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 53.00 mg | 4% | USDA_SR |
| 2303 | Puddings, chocolate, dry mix, regular | Sweets | 53.00 mg | 4% | USDA_SR |
| 2304 | Mayonnaise, made with tofu | Fats and Oils | 53.00 mg | 4% | USDA_SR |
| 2305 | Oopah (tunicate), whole animal (Alaska Native) | American Indian/Alaska Native Foods | 53.00 mg | 4% | USDA_SR |
| 2306 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 53.00 mg | 4% | CNF |
| 2307 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 53.00 mg | 4% | CNF |
| 2308 | Cereal, ready to eat, Hemp Plus Granola, Nature's Path | Breakfast cereals | 53.00 mg | 4% | CNF |
| 2309 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 4% | CNF |
| 2310 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 53.00 mg | 4% | CNF |
| 2311 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 53.00 mg | 4% | CNF |
| 2312 | Fast foods, breakfast, french toast sticks | Fast Foods | 53.00 mg | 4% | CNF |
| 2313 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 53.00 mg | 4% | CNF |
| 2314 | Beans, baked, canned, with pork | Legumes and Legume Products | 53.00 mg | 4% | CNF |
| 2315 | Beans, mungo, boiled, salted | Legumes and Legume Products | 53.00 mg | 4% | CNF |
| 2316 | Beans, mungo, boiled | Legumes and Legume Products | 53.00 mg | 4% | CNF |
| 2317 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 53.00 mg | 4% | CNF |
| 2318 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 53.00 mg | 4% | CNF |
| 2319 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 4% | CNF |
| 2320 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 53.00 mg | 4% | CNF |
| 2321 | Raisin, golden seedless | Fruits and fruit juices | 53.00 mg | 4% | CNF |
| 2322 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 53.00 mg | 4% | CNF |
| 2323 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 53.00 mg | 4% | CNF |
| 2324 | Nuts, macadamia nuts, raw | Nut and Seed Products | 52.71 mg | 4% | USDA_FF |
| 2325 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 52.00 mg | 4% | USDA_SR |
| 2326 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 52.00 mg | 4% | USDA_SR |
| 2327 | Snacks, vegetable chips, made from garden vegetables | Snacks | 52.00 mg | 4% | USDA_SR |
| 2328 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 52.00 mg | 4% | USDA_SR |
| 2329 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 52.00 mg | 4% | USDA_SR |
| 2330 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 52.00 mg | 4% | USDA_SR |
| 2331 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 52.00 mg | 4% | USDA_SR |
| 2332 | Beverages, orange-flavor drink, breakfast type, powder, prepared with water | Beverages | 52.00 mg | 4% | USDA_SR |
| 2333 | Snacks, yucca (cassava) chips, salted | Snacks | 52.00 mg | 4% | USDA_SR |
| 2334 | Bread, french or vienna (includes sourdough) | Baked Products | 52.00 mg | 4% | USDA_SR |
| 2335 | Fast foods, burrito, with beans | Fast Foods | 52.00 mg | 4% | USDA_SR |
| 2336 | Beverages, grape drink, canned | Beverages | 52.00 mg | 4% | USDA_SR |
| 2337 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 52.00 mg | 4% | USDA_SR |
| 2338 | Onions, young green, tops only | Vegetables and Vegetable Products | 52.00 mg | 4% | USDA_SR |
| 2339 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 52.00 mg | 4% | USDA_SR |
| 2340 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 52.00 mg | 4% | USDA_SR |
| 2341 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 52.00 mg | 4% | USDA_SR |
| 2342 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 52.00 mg | 4% | USDA_SR |
| 2343 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 52.00 mg | 4% | USDA_SR |
| 2344 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 4% | USDA_SR |
| 2345 | Endive, raw | Vegetables and Vegetable Products | 52.00 mg | 4% | USDA_SR |
| 2346 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 52.00 mg | 4% | USDA_SR |
| 2347 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 52.00 mg | 4% | USDA_SR |
| 2348 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 52.00 mg | 4% | USDA_SR |
| 2349 | Cereal, ready to eat, Agave Sunflower Seeds Granola, Nature's Path | Breakfast cereals | 52.00 mg | 4% | CNF |
| 2350 | Snacks, vegetable chips | Snacks | 52.00 mg | 4% | CNF |
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