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 3301–3350 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Grains, rye | Cereals, Grains and Pasta | 33.00 mg | 3% | CNF |
| 3302 | Grains, barley, dry | Cereals, Grains and Pasta | 33.00 mg | 3% | CNF |
| 3303 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 33.00 mg | 3% | CNF |
| 3304 | Cake, fruitcake, commercial | Baked Products | 33.00 mg | 3% | CNF |
| 3305 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 33.00 mg | 3% | CNF |
| 3306 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 33.00 mg | 3% | CNF |
| 3307 | Water, mineral, carbonated, bottled | Beverages | 33.00 mg | 3% | CNF |
| 3308 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3309 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3310 | Carrot, raw | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3311 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3312 | Cauliflower, green, raw | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3313 | Turnip, boiled, drained | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3314 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3315 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3316 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 33.00 mg | 3% | CNF |
| 3317 | Currant, red and white, raw | Fruits and fruit juices | 33.00 mg | 3% | CNF |
| 3318 | Lychee, dried | Fruits and fruit juices | 33.00 mg | 3% | CNF |
| 3319 | Lime, raw | Fruits and fruit juices | 33.00 mg | 3% | CNF |
| 3320 | Cereal, ready to eat, Granola: Blueberry, light, Rogers | Breakfast cereals | 33.00 mg | 3% | CNF |
| 3321 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 33.00 mg | 3% | CNF |
| 3322 | Turnips, raw | Vegetables and Vegetable Products | 32.70 mg | 3% | USDA_FF |
| 3323 | Flour, rye | Cereal Grains and Pasta | 32.24 mg | 2% | USDA_FF |
| 3324 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3325 | Popovers, dry mix, unenriched | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3326 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3327 | Beverages, Carob-flavor beverage mix, powder | Beverages | 32.00 mg | 2% | USDA_SR |
| 3328 | Cookies, chocolate, made with rice cereal | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3329 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3330 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 32.00 mg | 2% | USDA_SR |
| 3331 | Popovers, dry mix, enriched | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3332 | Pie, pecan, prepared from recipe | Baked Products | 32.00 mg | 2% | USDA_SR |
| 3333 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 32.00 mg | 2% | USDA_SR |
| 3334 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 32.00 mg | 2% | USDA_SR |
| 3335 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 32.00 mg | 2% | USDA_SR |
| 3336 | Babyfood, cookies, arrowroot | Baby Foods | 32.00 mg | 2% | USDA_SR |
| 3337 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3338 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3339 | Potato pancakes | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3340 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3341 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3342 | Barley flour or meal | Cereal Grains and Pasta | 32.00 mg | 2% | USDA_SR |
| 3343 | Wheat, hard white | Cereal Grains and Pasta | 32.00 mg | 2% | USDA_SR |
| 3344 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3345 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3346 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3347 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3348 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3349 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 2% | USDA_SR |
| 3350 | Candies, nougat, with almonds | Sweets | 32.00 mg | 2% | USDA_SR |
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