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 6201–6250 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6201 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6202 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6203 | Huckleberries, raw | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6204 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6205 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6206 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 1% | CNF |
| 6207 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 1% | CNF |
| 6208 | Jam type spread, Double Fruit, Light | Sweets | 15.00 mg | 1% | CNF |
| 6209 | Rowal, raw | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6210 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 15.00 mg | 1% | CNF |
| 6211 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 15.00 mg | 1% | CNF |
| 6212 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 15.00 mg | 1% | CNF |
| 6213 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 15.00 mg | 1% | CNF |
| 6214 | Strudel, apple | Baked Products | 15.00 mg | 1% | CNF |
| 6215 | Bread, pita, whole-wheat | Baked Products | 15.00 mg | 1% | CNF |
| 6216 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 15.00 mg | 1% | CNF |
| 6217 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6218 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6219 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6220 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6221 | Beets, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6222 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6223 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6224 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6225 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6226 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6227 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6228 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6229 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 1% | CNF |
| 6230 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6231 | Raspberry, frozen, sweetened | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6232 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6233 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6234 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6235 | Grapefruit, white, florida, raw | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6236 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6237 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 1% | CNF |
| 6238 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 15.00 mg | 1% | CNF |
| 6239 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 15.00 mg | 1% | CNF |
| 6240 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 15.00 mg | 1% | CNF |
| 6241 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 14.93 mg | 1% | USDA_FF |
| 6242 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 14.46 mg | 1% | USDA_FF |
| 6243 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 14.40 mg | 1% | USDA_FF |
| 6244 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 14.24 mg | 1% | USDA_FF |
| 6245 | Butter, stick, unsalted | Dairy and Egg Products | 14.00 mg | 1% | USDA_FF |
| 6246 | Ketchup, restaurant | Vegetables and Vegetable Products | 14.00 mg | 1% | USDA_FF |
| 6247 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 14.00 mg | 1% | USDA_SR |
| 6248 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 14.00 mg | 1% | USDA_SR |
| 6249 | Muffins, blueberry, toaster-type, toasted | Baked Products | 14.00 mg | 1% | USDA_SR |
| 6250 | Cookies, chocolate chip, refrigerated dough | Baked Products | 14.00 mg | 1% | USDA_SR |
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