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 2601–2650 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2601 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 46.00 mg | 4% | CNF |
| 2602 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 46.00 mg | 4% | CNF |
| 2603 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 45.53 mg | 4% | USDA_FF |
| 2604 | Beans, baked, canned, with beef | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2605 | Cake, coffeecake, fruit | Baked Products | 45.00 mg | 3% | USDA_SR |
| 2606 | Chickpea flour (besan) | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2607 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2608 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 45.00 mg | 3% | USDA_SR |
| 2609 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2610 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 45.00 mg | 3% | USDA_SR |
| 2611 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 45.00 mg | 3% | USDA_SR |
| 2612 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2613 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2614 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 45.00 mg | 3% | USDA_SR |
| 2615 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 45.00 mg | 3% | USDA_SR |
| 2616 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2617 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2618 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2619 | Cabbage, red, raw | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2620 | Longans, dried | Fruits and Fruit Juices | 45.00 mg | 3% | USDA_SR |
| 2621 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 45.00 mg | 3% | USDA_SR |
| 2622 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 45.00 mg | 3% | USDA_SR |
| 2623 | Lotus root, raw | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2624 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 45.00 mg | 3% | USDA_SR |
| 2625 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 45.00 mg | 3% | CNF |
| 2626 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 45.00 mg | 3% | CNF |
| 2627 | Artichoke, canned | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2628 | Muffin bar, all flavours | Baked Products | 45.00 mg | 3% | CNF |
| 2629 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2630 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 45.00 mg | 3% | CNF |
| 2631 | Chickpea flour (besan) | Legumes and Legume Products | 45.00 mg | 3% | CNF |
| 2632 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 45.00 mg | 3% | CNF |
| 2633 | Coffee cake, fruit | Baked Products | 45.00 mg | 3% | CNF |
| 2634 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 45.00 mg | 3% | CNF |
| 2635 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 45.00 mg | 3% | CNF |
| 2636 | Beans, baked, canned, with beef | Legumes and Legume Products | 45.00 mg | 3% | CNF |
| 2637 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 45.00 mg | 3% | CNF |
| 2638 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 45.00 mg | 3% | CNF |
| 2639 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 45.00 mg | 3% | CNF |
| 2640 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 45.00 mg | 3% | CNF |
| 2641 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2642 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2643 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2644 | Lotus root, raw | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2645 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2646 | Cabbage, red, raw | Vegetables and Vegetable Products | 45.00 mg | 3% | CNF |
| 2647 | Longan, dried | Fruits and fruit juices | 45.00 mg | 3% | CNF |
| 2648 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 45.00 mg | 3% | CNF |
| 2649 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 45.00 mg | 3% | CNF |
| 2650 | Parsnips, raw | Vegetables and Vegetable Products | 44.16 mg | 3% | USDA_FF |
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