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 7051–7100 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7051 | Eggplant, raw | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7052 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7053 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7054 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7055 | Pears, raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7056 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7057 | Alcoholic beverage, wine, light | Beverages | 9.00 mg | 1% | USDA_SR |
| 7058 | Alcoholic beverage, wine, cooking | Beverages | 9.00 mg | 1% | USDA_SR |
| 7059 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 9.00 mg | 1% | USDA_SR |
| 7060 | Salad dressing, coleslaw | Fats and Oils | 9.00 mg | 1% | USDA_SR |
| 7061 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 9.00 mg | 1% | USDA_SR |
| 7062 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7063 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 9.00 mg | 1% | USDA_SR |
| 7064 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7065 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7066 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7067 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7068 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7069 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7070 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 1% | USDA_SR |
| 7071 | Frozen novelties, juice type, orange | Sweets | 9.00 mg | 1% | USDA_SR |
| 7072 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 9.00 mg | 1% | USDA_SR |
| 7073 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 9.00 mg | 1% | USDA_SR |
| 7074 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 9.00 mg | 1% | USDA_SR |
| 7075 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7076 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7077 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 9.00 mg | 1% | USDA_SR |
| 7078 | Snacks, popcorn, cakes | Snacks | 9.00 mg | 1% | USDA_SR |
| 7079 | Babyfood, dessert, jarred, fruit | Babyfoods | 9.00 mg | 1% | CNF |
| 7080 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 9.00 mg | 1% | CNF |
| 7081 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 9.00 mg | 1% | CNF |
| 7082 | Pear, Bartlett, raw | Fruits and fruit juices | 9.00 mg | 1% | CNF |
| 7083 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 9.00 mg | 1% | CNF |
| 7084 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 9.00 mg | 1% | CNF |
| 7085 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 1% | CNF |
| 7086 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 9.00 mg | 1% | CNF |
| 7087 | Snacks, plantain chips | Snacks | 9.00 mg | 1% | CNF |
| 7088 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% | CNF |
| 7089 | Grapefruit juice, pink, raw | Fruits and fruit juices | 9.00 mg | 1% | CNF |
| 7090 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | CNF |
| 7091 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% | CNF |
| 7092 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 9.00 mg | 1% | CNF |
| 7093 | Jam type spread, Double Fruit, light, apricot | Sweets | 9.00 mg | 1% | CNF |
| 7094 | Black crowberry (curlewberry), native | Fruits and fruit juices | 9.00 mg | 1% | CNF |
| 7095 | Dessert, frozen, juice, orange | Sweets | 9.00 mg | 1% | CNF |
| 7096 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 9.00 mg | 1% | CNF |
| 7097 | Alcohol, table wine, light | Beverages | 9.00 mg | 1% | CNF |
| 7098 | Alcohol, wine, cooking | Beverages | 9.00 mg | 1% | CNF |
| 7099 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 9.00 mg | 1% | CNF |
| 7100 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 9.00 mg | 1% | CNF |
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