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 4401–4450 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Syrups, corn, dark | Sweets | 18.00 mg | 1% | USDA_SR |
| 4402 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4403 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4404 | Taro, cooked, without salt | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4405 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4406 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4407 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4408 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4409 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 18.00 mg | 1% | USDA_SR |
| 4410 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 18.00 mg | 1% | USDA_SR |
| 4411 | Candied fruit | Fruits and Fruit Juices | 18.00 mg | 1% | USDA_SR |
| 4412 | Sapote, mamey, raw | Fruits and Fruit Juices | 18.00 mg | 1% | USDA_SR |
| 4413 | Hearts of palm, raw | Vegetables and Vegetable Products | 18.00 mg | 1% | USDA_SR |
| 4414 | Snacks, fruit leather, pieces | Sweets | 18.00 mg | 1% | USDA_SR |
| 4415 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 18.00 mg | 1% | CNF |
| 4416 | Rice, spanish rice mix, prepared | Mixed Dishes | 18.00 mg | 1% | CNF |
| 4417 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 18.00 mg | 1% | CNF |
| 4418 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 18.00 mg | 1% | CNF |
| 4419 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 18.00 mg | 1% | CNF |
| 4420 | Cookie, shortbread, plain, homemade | Baked Products | 18.00 mg | 1% | CNF |
| 4421 | Cake, pound, homemade | Baked Products | 18.00 mg | 1% | CNF |
| 4422 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4423 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4424 | Taro, cooked, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4425 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4426 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4427 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4428 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4429 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4430 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4431 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 18.00 mg | 1% | CNF |
| 4432 | Hearts of palm, raw | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4433 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 18.00 mg | 1% | CNF |
| 4434 | Candied fruit | Sweets | 18.00 mg | 1% | CNF |
| 4435 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4436 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 18.00 mg | 1% | CNF |
| 4437 | Fast foods, side dish, potato, mashed | Fast Foods | 18.00 mg | 1% | CNF |
| 4438 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 18.00 mg | 1% | CNF |
| 4439 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 18.00 mg | 1% | CNF |
| 4440 | Grains, buckwheat | Cereals, Grains and Pasta | 18.00 mg | 1% | CNF |
| 4441 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 18.00 mg | 1% | CNF |
| 4442 | Snacks, potato sticks | Snacks | 18.00 mg | 1% | CNF |
| 4443 | Snacks, banana chips | Snacks | 18.00 mg | 1% | CNF |
| 4444 | Sweets, syrups, corn, dark | Sweets | 18.00 mg | 1% | CNF |
| 4445 | Snacks, fruit leather, pieces | Snacks | 18.00 mg | 1% | CNF |
| 4446 | Muffin, blueberry, dry mix, unprepared | Baked Products | 18.00 mg | 1% | CNF |
| 4447 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 18.00 mg | 1% | CNF |
| 4448 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 18.00 mg | 1% | CNF |
| 4449 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
| 4450 | Lettuce, iceberg | Vegetables and Vegetable Products | 18.00 mg | 1% | CNF |
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