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 1901–1950 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1902 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 36.00 mg | 3% |
| 1903 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1904 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 36.00 mg | 3% |
| 1905 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 36.00 mg | 3% |
| 1906 | Lettuce, looseleaf | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1907 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1908 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1909 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1910 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1911 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1912 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1913 | Parsnip, raw | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1914 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1915 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 36.00 mg | 3% |
| 1916 | Coffee, instant, with sugar, French flavour, powder | Beverages | 36.00 mg | 3% |
| 1917 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% |
| 1918 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 36.00 mg | 3% |
| 1919 | Bread, pumpernickel | Baked Products | 36.00 mg | 3% |
| 1920 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 36.00 mg | 3% |
| 1921 | Cracker, whole-wheat | Baked Products | 36.00 mg | 3% |
| 1922 | Cream puff, homemade, shell only, includes eclair | Baked Products | 36.00 mg | 3% |
| 1923 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 36.00 mg | 3% |
| 1924 | Cracker, matzo, egg and onion | Baked Products | 36.00 mg | 3% |
| 1925 | Candies, bars, Butterfinger | Sweets | 36.00 mg | 3% |
| 1926 | Candies, caramels, chocolate flavour roll | Sweets | 36.00 mg | 3% |
| 1927 | Snacks, pretzels, hard, plain, unsalted | Snacks | 36.00 mg | 3% |
| 1928 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 36.00 mg | 3% |
| 1929 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1930 | Tofu, silken, light, firm | Legumes and Legume Products | 36.00 mg | 3% |
| 1931 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 36.00 mg | 3% |
| 1932 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 36.00 mg | 3% |
| 1933 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 36.00 mg | 3% |
| 1934 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 1935 | Fig, raw | Fruits and fruit juices | 35.00 mg | 3% |
| 1936 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1937 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1938 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1939 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1940 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1941 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1942 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1943 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1944 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 35.00 mg | 3% |
| 1945 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% |
| 1946 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% |
| 1947 | Lentils, raw | Legumes and Legume Products | 35.00 mg | 3% |
| 1948 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 35.00 mg | 3% |
| 1949 | Cookie, sugar, commercial | Baked Products | 35.00 mg | 3% |
| 1950 | Danish pastry, cheese | Baked Products | 35.00 mg | 3% |
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