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 2,873 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 1% |
| 2402 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 9.00 mg | 1% |
| 2403 | Melon, cantaloupe, raw | Fruits and fruit juices | 9.00 mg | 1% |
| 2404 | Pear, raw, with skin | Fruits and fruit juices | 9.00 mg | 1% |
| 2405 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 1% |
| 2406 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2407 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2408 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2409 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2410 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2411 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2412 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2413 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2414 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2415 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2416 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2417 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 9.00 mg | 1% |
| 2418 | Juice drink, cranberry and apricot, bottled | Beverages | 9.00 mg | 1% |
| 2419 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 9.00 mg | 1% |
| 2420 | Pie crust, standard type, homemade, unbaked | Baked Products | 9.00 mg | 1% |
| 2421 | Snacks, corn nuts, plain | Snacks | 9.00 mg | 1% |
| 2422 | Snacks, popcorn, cakes | Snacks | 9.00 mg | 1% |
| 2423 | Snacks, rice cakes, brown rice, corn | Snacks | 9.00 mg | 1% |
| 2424 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 9.00 mg | 1% |
| 2425 | Yautia (tannier), raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2426 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2427 | Non-alcoholic, wine | Beverages | 9.00 mg | 1% |
| 2428 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 2429 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 9.00 mg | 1% |
| 2430 | Alcohol, wine, cooking | Beverages | 9.00 mg | 1% |
| 2431 | Alcohol, table wine, light | Beverages | 9.00 mg | 1% |
| 2432 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2433 | Dessert, frozen, juice, orange | Sweets | 9.00 mg | 1% |
| 2434 | Black crowberry (curlewberry), native | Fruits and fruit juices | 9.00 mg | 1% |
| 2435 | Jam type spread, Double Fruit, light, apricot | Sweets | 9.00 mg | 1% |
| 2436 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 9.00 mg | 1% |
| 2437 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2438 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2439 | Grapefruit juice, pink, raw | Fruits and fruit juices | 9.00 mg | 1% |
| 2440 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2441 | Snacks, plantain chips | Snacks | 9.00 mg | 1% |
| 2442 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 9.00 mg | 1% |
| 2443 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 2444 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 9.00 mg | 1% |
| 2445 | Pear, Bartlett, raw | Fruits and fruit juices | 9.00 mg | 1% |
| 2446 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 2447 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 9.00 mg | 1% |
| 2448 | Babyfood, dessert, jarred, fruit | Babyfoods | 9.00 mg | 1% |
| 2449 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 8.00 mg | 1% |
| 2450 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
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