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 2501–2550 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2502 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2503 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 15.00 mg | 1% |
| 2504 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 15.00 mg | 1% |
| 2505 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 15.00 mg | 1% |
| 2506 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 15.00 mg | 1% |
| 2507 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 15.00 mg | 1% |
| 2508 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 15.00 mg | 1% |
| 2509 | BURGER KING, Hash Brown Rounds | Fast Foods | 15.00 mg | 1% |
| 2510 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 15.00 mg | 1% |
| 2511 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 1% |
| 2512 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 1% |
| 2513 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 1% |
| 2514 | Cookie, chocolate, with icing or coating | Baked Products | 15.00 mg | 1% |
| 2515 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 15.00 mg | 1% |
| 2516 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 15.00 mg | 1% |
| 2517 | Bread, pita, whole-wheat | Baked Products | 15.00 mg | 1% |
| 2518 | Strudel, apple | Baked Products | 15.00 mg | 1% |
| 2519 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2520 | Snacks, popcorn, microwave, 94% fat free | Snacks | 14.00 mg | 1% |
| 2521 | Beverages, water, bottled, PERRIER | Beverages | 14.00 mg | 1% |
| 2522 | Pillsbury, Chocolate Chip Cookies, refrigerated dough | Baked Products | 14.00 mg | 1% |
| 2523 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 1% |
| 2524 | Cereals, farina, unenriched, dry | Breakfast Cereals | 14.00 mg | 1% |
| 2525 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2526 | Beverages, chocolate syrup | Beverages | 14.00 mg | 1% |
| 2527 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2528 | Cookies, chocolate chip, refrigerated dough | Baked Products | 14.00 mg | 1% |
| 2529 | Muffins, blueberry, toaster-type, toasted | Baked Products | 14.00 mg | 1% |
| 2530 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 14.00 mg | 1% |
| 2531 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 14.00 mg | 1% |
| 2532 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 14.00 mg | 1% |
| 2533 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 14.00 mg | 1% |
| 2534 | DENNY'S, french fries | Restaurant Foods | 14.00 mg | 1% |
| 2535 | Soursop, raw | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2536 | Raspberries, puree, seedless | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2537 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 14.00 mg | 1% |
| 2538 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 14.00 mg | 1% |
| 2539 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 14.00 mg | 1% |
| 2540 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 14.00 mg | 1% |
| 2541 | Lime juice, raw | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2542 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2543 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2544 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2545 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2546 | Puddings, rice, dry mix | Sweets | 14.00 mg | 1% |
| 2547 | Potatoes, french fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2548 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2549 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 1% |
| 2550 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 1% |
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