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 3101–3150 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Snacks, pretzels, hard, plain, unsalted | Snacks | 36.00 mg | 3% | CNF |
| 3102 | Candies, caramels, chocolate flavour roll | Sweets | 36.00 mg | 3% | CNF |
| 3103 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 36.00 mg | 3% | CNF |
| 3104 | Cracker, whole-wheat | Baked Products | 36.00 mg | 3% | CNF |
| 3105 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 36.00 mg | 3% | CNF |
| 3106 | Bread, pumpernickel | Baked Products | 36.00 mg | 3% | CNF |
| 3107 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 36.00 mg | 3% | CNF |
| 3108 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% | CNF |
| 3109 | Coffee, instant, with sugar, French flavour, powder | Beverages | 36.00 mg | 3% | CNF |
| 3110 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 36.00 mg | 3% | CNF |
| 3111 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3112 | Parsnip, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3113 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3114 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3115 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3116 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3117 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3118 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3119 | Lettuce, looseleaf | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 3120 | Flour, coconut | Nut and Seed Products | 35.98 mg | 3% | USDA_FF |
| 3121 | Flour, barley | Cereal Grains and Pasta | 35.56 mg | 3% | USDA_FF |
| 3122 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 35.05 mg | 3% | USDA_FF |
| 3123 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_FF |
| 3124 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_FF |
| 3125 | Kiwifruit, green, raw | Fruits and Fruit Juices | 35.00 mg | 3% | USDA_FF |
| 3126 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3127 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3128 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3129 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3130 | Archway Home Style Cookies, Oatmeal | Baked Products | 35.00 mg | 3% | USDA_SR |
| 3131 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 35.00 mg | 3% | USDA_SR |
| 3132 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 35.00 mg | 3% | USDA_SR |
| 3133 | Refried beans, canned, vegetarian | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3134 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3135 | Figs, raw | Fruits and Fruit Juices | 35.00 mg | 3% | USDA_SR |
| 3136 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 35.00 mg | 3% | USDA_SR |
| 3137 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 35.00 mg | 3% | USDA_SR |
| 3138 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3139 | Lentils, raw | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3140 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 35.00 mg | 3% | USDA_SR |
| 3141 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 35.00 mg | 3% | USDA_SR |
| 3142 | Bulgur, dry | Cereal Grains and Pasta | 35.00 mg | 3% | USDA_SR |
| 3143 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3144 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3145 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3146 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3147 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3148 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_SR |
| 3149 | Chicken, meatless | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 3150 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 35.00 mg | 3% | USDA_SR |
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