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 2901–2950 of 3,575 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 9.00 mg | 1% |
| 2902 | Salad dressing, coleslaw | Fats and Oils | 9.00 mg | 1% |
| 2903 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 9.00 mg | 1% |
| 2904 | Alcoholic beverage, wine, cooking | Beverages | 9.00 mg | 1% |
| 2905 | Alcoholic beverage, wine, light | Beverages | 9.00 mg | 1% |
| 2906 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2907 | Pears, raw | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2908 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2909 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2910 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2911 | Eggplant, raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2912 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2913 | Yautia (tannier), raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2914 | Snacks, rice cakes, brown rice, corn | Snacks | 9.00 mg | 1% |
| 2915 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.00 mg | 1% |
| 2916 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 9.00 mg | 1% |
| 2917 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 9.00 mg | 1% |
| 2918 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2919 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2920 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2921 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2922 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2923 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2924 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2925 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2926 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2927 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2928 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2929 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2930 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 2931 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 9.00 mg | 1% |
| 2932 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 9.00 mg | 1% |
| 2933 | Babyfood, juice, apple and prune | Baby Foods | 9.00 mg | 1% |
| 2934 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 9.00 mg | 1% |
| 2935 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 9.00 mg | 1% |
| 2936 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 9.00 mg | 1% |
| 2937 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 9.00 mg | 1% |
| 2938 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 9.00 mg | 1% |
| 2939 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 9.00 mg | 1% |
| 2940 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 9.00 mg | 1% |
| 2941 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2942 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2943 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2944 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 9.00 mg | 1% |
| 2945 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 1% |
| 2946 | Cookies, gluten-free, lemon wafer | Baked Products | 9.00 mg | 1% |
| 2947 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 9.00 mg | 1% |
| 2948 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 9.00 mg | 1% |
| 2949 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 9.00 mg | 1% |
| 2950 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 9.00 mg | 1% |
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