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 4901–4950 of 6,734 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 14.00 mg | 1% | CNF |
| 4902 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 14.00 mg | 1% | CNF |
| 4903 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 14.00 mg | 1% | CNF |
| 4904 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 14.00 mg | 1% | CNF |
| 4905 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 14.00 mg | 1% | CNF |
| 4906 | Beets, raw | Vegetables and Vegetable Products | 13.82 mg | 1% | USDA_FF |
| 4907 | Buckwheat, whole grain | Cereal Grains and Pasta | 13.64 mg | 1% | USDA_FF |
| 4908 | Cookies, shortbread, commercially prepared, plain | Baked Products | 13.00 mg | 1% | USDA_SR |
| 4909 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 13.00 mg | 1% | USDA_SR |
| 4910 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 13.00 mg | 1% | USDA_SR |
| 4911 | Beverages, Energy drink, FULL THROTTLE | Beverages | 13.00 mg | 1% | USDA_SR |
| 4912 | Beverages, Energy drink, AMP | Beverages | 13.00 mg | 1% | USDA_SR |
| 4913 | Cookies, shortbread, reduced fat | Baked Products | 13.00 mg | 1% | USDA_SR |
| 4914 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 13.00 mg | 1% | USDA_SR |
| 4915 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 13.00 mg | 1% | USDA_SR |
| 4916 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 13.00 mg | 1% | USDA_SR |
| 4917 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 13.00 mg | 1% | USDA_SR |
| 4918 | Muffins, blueberry, toaster-type | Baked Products | 13.00 mg | 1% | USDA_SR |
| 4919 | Crackers, matzo, plain | Baked Products | 13.00 mg | 1% | USDA_SR |
| 4920 | Beverages, Energy drink, ROCKSTAR, sugar free | Beverages | 13.00 mg | 1% | USDA_SR |
| 4921 | Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | Beverages | 13.00 mg | 1% | USDA_SR |
| 4922 | Cherries, sweet, raw | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4923 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4924 | Avocados, raw, California | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4925 | Apricots, raw | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4926 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 13.00 mg | 1% | USDA_SR |
| 4927 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 13.00 mg | 1% | USDA_SR |
| 4928 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 13.00 mg | 1% | USDA_SR |
| 4929 | Salad dressing, russian dressing | Fats and Oils | 13.00 mg | 1% | USDA_SR |
| 4930 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4931 | Tomatoes, green, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4932 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4933 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4934 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4935 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4936 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4937 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4938 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4939 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4940 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4941 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 13.00 mg | 1% | USDA_SR |
| 4942 | Sorghum grain | Cereal Grains and Pasta | 13.00 mg | 1% | USDA_SR |
| 4943 | Frostings, coconut-nut, ready-to-eat | Sweets | 13.00 mg | 1% | USDA_SR |
| 4944 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4945 | Bamboo shoots, raw | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4946 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
| 4947 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4948 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 13.00 mg | 1% | USDA_SR |
| 4949 | Fireweed, young leaves, raw (Alaska Native) | American Indian/Alaska Native Foods | 13.00 mg | 1% | USDA_SR |
| 4950 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 1% | USDA_SR |
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