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 2951–3000 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Cracker, whole-wheat, reduced fat | Baked Products | 39.00 mg | 3% | CNF |
| 2952 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 39.00 mg | 3% | CNF |
| 2953 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 39.00 mg | 3% | CNF |
| 2954 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 39.00 mg | 3% | CNF |
| 2955 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 39.00 mg | 3% | CNF |
| 2956 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 39.00 mg | 3% | CNF |
| 2957 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 39.00 mg | 3% | CNF |
| 2958 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 39.00 mg | 3% | CNF |
| 2959 | Tortilla, ready-to-bake / fry, flour | Baked Products | 39.00 mg | 3% | CNF |
| 2960 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 39.00 mg | 3% | CNF |
| 2961 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 39.00 mg | 3% | CNF |
| 2962 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 39.00 mg | 3% | CNF |
| 2963 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 39.00 mg | 3% | CNF |
| 2964 | Corn pudding , homemade | Vegetables and Vegetable Products | 39.00 mg | 3% | CNF |
| 2965 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 39.00 mg | 3% | CNF |
| 2966 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 39.00 mg | 3% | CNF |
| 2967 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 39.00 mg | 3% | CNF |
| 2968 | Celtuce, raw | Vegetables and Vegetable Products | 39.00 mg | 3% | CNF |
| 2969 | Date, domestic, natural and dry | Fruits and fruit juices | 39.00 mg | 3% | CNF |
| 2970 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 39.00 mg | 3% | CNF |
| 2971 | Mulberry, raw | Fruits and fruit juices | 39.00 mg | 3% | CNF |
| 2972 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 39.00 mg | 3% | CNF |
| 2973 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 39.00 mg | 3% | CNF |
| 2974 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 39.00 mg | 3% | CNF |
| 2975 | Brussels sprouts, raw | Vegetables and Vegetable Products | 38.64 mg | 3% | USDA_FF |
| 2976 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 38.00 mg | 3% | USDA_FF |
| 2977 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 38.00 mg | 3% | USDA_SR |
| 2978 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 38.00 mg | 3% | USDA_SR |
| 2979 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 38.00 mg | 3% | USDA_SR |
| 2980 | Elderberries, raw | Fruits and Fruit Juices | 38.00 mg | 3% | USDA_SR |
| 2981 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 38.00 mg | 3% | USDA_SR |
| 2982 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2983 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2984 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 38.00 mg | 3% | USDA_SR |
| 2985 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 38.00 mg | 3% | USDA_SR |
| 2986 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2987 | Cornsalad, raw | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2988 | Marmalade, orange | Sweets | 38.00 mg | 3% | USDA_SR |
| 2989 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2990 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 38.00 mg | 3% | USDA_SR |
| 2991 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 38.00 mg | 3% | USDA_SR |
| 2992 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 38.00 mg | 3% | USDA_SR |
| 2993 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 38.00 mg | 3% | USDA_SR |
| 2994 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 38.00 mg | 3% | CNF |
| 2995 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 38.00 mg | 3% | CNF |
| 2996 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 2997 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 2998 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 2999 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 38.00 mg | 3% | CNF |
| 3000 | Hummus, commercial | Legumes and Legume Products | 38.00 mg | 3% | CNF |
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