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 2401–2450 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Salt, table, iodized | Spices and Herbs | 50.00 mg | 4% | USDA_FF |
| 2402 | Salt, table, iodized | Spices and Herbs | 50.00 mg | 4% | USDA_FF |
| 2403 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 4% | USDA_SR |
| 2404 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 50.00 mg | 4% | USDA_SR |
| 2405 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 4% | USDA_SR |
| 2406 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 50.00 mg | 4% | USDA_SR |
| 2407 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 50.00 mg | 4% | USDA_SR |
| 2408 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 50.00 mg | 4% | USDA_SR |
| 2409 | Crackers, whole-wheat, low salt | Baked Products | 50.00 mg | 4% | USDA_SR |
| 2410 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 50.00 mg | 4% | USDA_SR |
| 2411 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 4% | USDA_SR |
| 2412 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 50.00 mg | 4% | USDA_SR |
| 2413 | Yardlong bean, raw | Vegetables and Vegetable Products | 50.00 mg | 4% | USDA_SR |
| 2414 | Beans, baked, canned, no salt added | Legumes and Legume Products | 50.00 mg | 4% | USDA_SR |
| 2415 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 50.00 mg | 4% | USDA_SR |
| 2416 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 50.00 mg | 4% | CNF |
| 2417 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 50.00 mg | 4% | CNF |
| 2418 | Beans, baked, canned, no salt added | Legumes and Legume Products | 50.00 mg | 4% | CNF |
| 2419 | Salad dressing, ranch dressing, fat free | Fats and Oils | 50.00 mg | 4% | CNF |
| 2420 | Cracker, whole wheat, low sodium | Baked Products | 50.00 mg | 4% | CNF |
| 2421 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 4% | CNF |
| 2422 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 4% | CNF |
| 2423 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 4% | CNF |
| 2424 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 50.00 mg | 4% | CNF |
| 2425 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 50.00 mg | 4% | CNF |
| 2426 | Raisin, seedless (sultana) | Fruits and fruit juices | 50.00 mg | 4% | CNF |
| 2427 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 50.00 mg | 4% | CNF |
| 2428 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 50.00 mg | 4% | CNF |
| 2429 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 50.00 mg | 4% | CNF |
| 2430 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 50.00 mg | 4% | CNF |
| 2431 | Peanut butter, creamy | Legumes and Legume Products | 49.85 mg | 4% | USDA_FF |
| 2432 | Peanuts, raw | Legumes and Legume Products | 49.13 mg | 4% | USDA_FF |
| 2433 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 49.00 mg | 4% | USDA_FF |
| 2434 | Crackers, wheat, low salt | Baked Products | 49.00 mg | 4% | USDA_SR |
| 2435 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 49.00 mg | 4% | USDA_SR |
| 2436 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 4% | USDA_SR |
| 2437 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 4% | USDA_SR |
| 2438 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 49.00 mg | 4% | USDA_SR |
| 2439 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 49.00 mg | 4% | USDA_SR |
| 2440 | Hummus, home prepared | Legumes and Legume Products | 49.00 mg | 4% | USDA_SR |
| 2441 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2442 | Puddings, vanilla, ready-to-eat | Sweets | 49.00 mg | 4% | USDA_SR |
| 2443 | Fennel, bulb, raw | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2444 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2445 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2446 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2447 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 4% | USDA_SR |
| 2448 | Teff, cooked | Cereal Grains and Pasta | 49.00 mg | 4% | USDA_SR |
| 2449 | Syrups, chocolate, fudge-type | Sweets | 49.00 mg | 4% | USDA_SR |
| 2450 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 49.00 mg | 4% | USDA_SR |
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