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 3201–3250 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 3202 | Fig, raw | Fruits and fruit juices | 35.00 mg | 3% | CNF |
| 3203 | Bulgur, dry, raw | Cereal Grains and Pasta | 34.11 mg | 3% | USDA_FF |
| 3204 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 3205 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 34.00 mg | 3% | USDA_SR |
| 3206 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 3207 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 3208 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 34.00 mg | 3% | USDA_SR |
| 3209 | Refried beans, canned, fat-free | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 3210 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 34.00 mg | 3% | USDA_SR |
| 3211 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3212 | Butterbur, canned | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3213 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3214 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3215 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3216 | CRACKER BARREL, coleslaw | Restaurant Foods | 34.00 mg | 3% | USDA_SR |
| 3217 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 34.00 mg | 3% | USDA_SR |
| 3218 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3219 | Wheat, durum | Cereal Grains and Pasta | 34.00 mg | 3% | USDA_SR |
| 3220 | Wheat, soft white | Cereal Grains and Pasta | 34.00 mg | 3% | USDA_SR |
| 3221 | Candies, toffee, prepared-from-recipe | Sweets | 34.00 mg | 3% | USDA_SR |
| 3222 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 34.00 mg | 3% | USDA_SR |
| 3223 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 34.00 mg | 3% | USDA_SR |
| 3224 | Salad dressing, green goddess, regular | Fats and Oils | 34.00 mg | 3% | USDA_SR |
| 3225 | Restaurant, family style, coleslaw | Restaurant Foods | 34.00 mg | 3% | USDA_SR |
| 3226 | APPLEBEE'S, chili | Restaurant Foods | 34.00 mg | 3% | USDA_SR |
| 3227 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 34.00 mg | 3% | USDA_SR |
| 3228 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 34.00 mg | 3% | USDA_SR |
| 3229 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 3230 | Kiwifruit, green, raw | Fruits and Fruit Juices | 34.00 mg | 3% | USDA_SR |
| 3231 | Baking chocolate, mexican, squares | Sweets | 34.00 mg | 3% | USDA_SR |
| 3232 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3233 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 34.00 mg | 3% | CNF |
| 3234 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3235 | Candies, toffee, homemade | Sweets | 34.00 mg | 3% | CNF |
| 3236 | Salad dressing, green goddess, regular | Fats and Oils | 34.00 mg | 3% | CNF |
| 3237 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 34.00 mg | 3% | CNF |
| 3238 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 34.00 mg | 3% | CNF |
| 3239 | Tomato, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3240 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 34.00 mg | 3% | CNF |
| 3241 | Grains, wheat, durum | Cereals, Grains and Pasta | 34.00 mg | 3% | CNF |
| 3242 | Grains, wheat, soft white | Cereals, Grains and Pasta | 34.00 mg | 3% | CNF |
| 3243 | Cookie, fudge, cake-type | Baked Products | 34.00 mg | 3% | CNF |
| 3244 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 34.00 mg | 3% | CNF |
| 3245 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 34.00 mg | 3% | CNF |
| 3246 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% | CNF |
| 3247 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3248 | Potato, skin, baked | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3249 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
| 3250 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mg | 3% | CNF |
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