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 3001–3050 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Sweets, marmalade, orange | Sweets | 38.00 mg | 3% | CNF |
| 3002 | Candies, fudge, vanilla, homemade | Sweets | 38.00 mg | 3% | CNF |
| 3003 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 3004 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 3005 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 3006 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 38.00 mg | 3% | CNF |
| 3007 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 3% | CNF |
| 3008 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 38.00 mg | 3% | CNF |
| 3009 | Elderberry, raw | Fruits and fruit juices | 38.00 mg | 3% | CNF |
| 3010 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 38.00 mg | 3% | CNF |
| 3011 | Flour, quinoa | Cereal Grains and Pasta | 37.56 mg | 3% | USDA_FF |
| 3012 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 37.38 mg | 3% | USDA_FF |
| 3013 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 37.00 mg | 3% | USDA_SR |
| 3014 | Grapes, muscadine, raw | Fruits and Fruit Juices | 37.00 mg | 3% | USDA_SR |
| 3015 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 37.00 mg | 3% | USDA_SR |
| 3016 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3017 | Shallots, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3018 | Nuts, cashew nuts, raw | Nut and Seed Products | 37.00 mg | 3% | USDA_SR |
| 3019 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3020 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3021 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3022 | Beans, snap, green, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3023 | Barley malt flour | Cereal Grains and Pasta | 37.00 mg | 3% | USDA_SR |
| 3024 | Triticale | Cereal Grains and Pasta | 37.00 mg | 3% | USDA_SR |
| 3025 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3026 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3027 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3028 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3029 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3030 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 37.00 mg | 3% | USDA_SR |
| 3031 | Rye flour, dark | Cereal Grains and Pasta | 37.00 mg | 3% | USDA_SR |
| 3032 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 37.00 mg | 3% | USDA_SR |
| 3033 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | USDA_SR |
| 3034 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 37.00 mg | 3% | USDA_SR |
| 3035 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3036 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3037 | Nuts, cashew nuts, raw | Nuts and Seeds | 37.00 mg | 3% | CNF |
| 3038 | Grains, barley, malt flour | Cereals, Grains and Pasta | 37.00 mg | 3% | CNF |
| 3039 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3040 | Grains, triticale | Cereals, Grains and Pasta | 37.00 mg | 3% | CNF |
| 3041 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 37.00 mg | 3% | CNF |
| 3042 | Peas, split, raw | Legumes and Legume Products | 37.00 mg | 3% | CNF |
| 3043 | Beverage mix, chocolate flavour, powder | Beverages | 37.00 mg | 3% | CNF |
| 3044 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3045 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3046 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3047 | Shallot, raw | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3048 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3049 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 3050 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
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