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 5901–5950 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5901 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 18.00 mg | 1% | CNF |
| 5902 | Guava, common, raw | Fruits and fruit juices | 18.00 mg | 1% | CNF |
| 5903 | Crabapple, raw | Fruits and fruit juices | 18.00 mg | 1% | CNF |
| 5904 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 18.00 mg | 1% | CNF |
| 5905 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 18.00 mg | 1% | CNF |
| 5906 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 18.00 mg | 1% | CNF |
| 5907 | Tomato, puree, canned | Vegetables and Vegetable Products | 17.64 mg | 1% | USDA_FF |
| 5908 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 17.16 mg | 1% | USDA_FF |
| 5909 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 17.10 mg | 1% | USDA_FF |
| 5910 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 17.00 mg | 1% | USDA_FF |
| 5911 | Onions, red, raw | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_FF |
| 5912 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 17.00 mg | 1% | USDA_SR |
| 5913 | Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water | Beverages | 17.00 mg | 1% | USDA_SR |
| 5914 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 17.00 mg | 1% | USDA_SR |
| 5915 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 17.00 mg | 1% | USDA_SR |
| 5916 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 17.00 mg | 1% | USDA_SR |
| 5917 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 17.00 mg | 1% | USDA_SR |
| 5918 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 17.00 mg | 1% | USDA_SR |
| 5919 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 17.00 mg | 1% | USDA_SR |
| 5920 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 17.00 mg | 1% | USDA_SR |
| 5921 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 17.00 mg | 1% | USDA_SR |
| 5922 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 17.00 mg | 1% | USDA_SR |
| 5923 | Snacks, pita chips, salted | Snacks | 17.00 mg | 1% | USDA_SR |
| 5924 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 17.00 mg | 1% | USDA_SR |
| 5925 | Biscuits, mixed grain, refrigerated dough | Baked Products | 17.00 mg | 1% | USDA_SR |
| 5926 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 17.00 mg | 1% | USDA_SR |
| 5927 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 17.00 mg | 1% | USDA_SR |
| 5928 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 17.00 mg | 1% | USDA_SR |
| 5929 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 17.00 mg | 1% | USDA_SR |
| 5930 | Breadfruit, raw | Fruits and Fruit Juices | 17.00 mg | 1% | USDA_SR |
| 5931 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 17.00 mg | 1% | USDA_SR |
| 5932 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 17.00 mg | 1% | USDA_SR |
| 5933 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 17.00 mg | 1% | USDA_SR |
| 5934 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 17.00 mg | 1% | USDA_SR |
| 5935 | Babyfood, juice, orange and banana | Baby Foods | 17.00 mg | 1% | USDA_SR |
| 5936 | Dessert topping, powdered | Dairy and Egg Products | 17.00 mg | 1% | USDA_SR |
| 5937 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 17.00 mg | 1% | USDA_SR |
| 5938 | Candies, soft fruit and nut squares | Sweets | 17.00 mg | 1% | USDA_SR |
| 5939 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5940 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5941 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5942 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5943 | Chayote, fruit, raw | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5944 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5945 | BURGER KING, french fries | Fast Foods | 17.00 mg | 1% | USDA_SR |
| 5946 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5947 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5948 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5949 | Yam, raw | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
| 5950 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 17.00 mg | 1% | USDA_SR |
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