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 1651–1700 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 1652 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 1653 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 46.00 mg | 4% |
| 1654 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 46.00 mg | 4% |
| 1655 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 46.00 mg | 4% |
| 1656 | Beans, pinto, boiled | Legumes and Legume Products | 46.00 mg | 4% |
| 1657 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 46.00 mg | 4% |
| 1658 | Beans, pinto, boiled, salted | Legumes and Legume Products | 46.00 mg | 4% |
| 1659 | Cookie, graham cracker, chocolate-coated | Baked Products | 46.00 mg | 4% |
| 1660 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 46.00 mg | 4% |
| 1661 | Cookie, raisin, soft-type | Baked Products | 46.00 mg | 4% |
| 1662 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 46.00 mg | 4% |
| 1663 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 46.00 mg | 4% |
| 1664 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 46.00 mg | 4% |
| 1665 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 46.00 mg | 4% |
| 1666 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 45.00 mg | 3% |
| 1667 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 45.00 mg | 3% |
| 1668 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 45.00 mg | 3% |
| 1669 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 45.00 mg | 3% |
| 1670 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 45.00 mg | 3% |
| 1671 | Longan, dried | Fruits and fruit juices | 45.00 mg | 3% |
| 1672 | Cabbage, red, raw | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1673 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1674 | Lotus root, raw | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1675 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1676 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1677 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1678 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 45.00 mg | 3% |
| 1679 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 45.00 mg | 3% |
| 1680 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 45.00 mg | 3% |
| 1681 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 45.00 mg | 3% |
| 1682 | Beans, baked, canned, with beef | Legumes and Legume Products | 45.00 mg | 3% |
| 1683 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 45.00 mg | 3% |
| 1684 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 45.00 mg | 3% |
| 1685 | Coffee cake, fruit | Baked Products | 45.00 mg | 3% |
| 1686 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 45.00 mg | 3% |
| 1687 | Chickpea flour (besan) | Legumes and Legume Products | 45.00 mg | 3% |
| 1688 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 45.00 mg | 3% |
| 1689 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 45.00 mg | 3% |
| 1690 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1691 | Muffin bar, all flavours | Baked Products | 45.00 mg | 3% |
| 1692 | Artichoke, canned | Vegetables and Vegetable Products | 45.00 mg | 3% |
| 1693 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 45.00 mg | 3% |
| 1694 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 45.00 mg | 3% |
| 1695 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1696 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 44.00 mg | 3% |
| 1697 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 44.00 mg | 3% |
| 1698 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1699 | Dock (sorrel), raw | Vegetables and Vegetable Products | 44.00 mg | 3% |
| 1700 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 44.00 mg | 3% |
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