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 1951–2000 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Cake, date square (matrimonial cake), homemade | Baked Products | 35.00 mg | 3% |
| 1952 | Snacks, potato chips, barbecue flavour | Snacks | 35.00 mg | 3% |
| 1953 | Candies, bars, Bit-O-Honey candy chews | Sweets | 35.00 mg | 3% |
| 1954 | Sweets, topping, nuts in syrup | Sweets | 35.00 mg | 3% |
| 1955 | Grains, bulgur, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1956 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1957 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1958 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1959 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% |
| 1960 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 35.00 mg | 3% |
| 1961 | Macaroni and cheese, canned entree | Mixed Dishes | 35.00 mg | 3% |
| 1962 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 35.00 mg | 3% |
| 1963 | Meatless, chicken | Legumes and Legume Products | 35.00 mg | 3% |
| 1964 | Cassava (manioc), flour | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1965 | Dessert, apple crisp, homemade | Sweets | 35.00 mg | 3% |
| 1966 | Muffin, blueberry, commercial, reduced fat | Baked Products | 35.00 mg | 3% |
| 1967 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 35.00 mg | 3% |
| 1968 | Beans, kidney, all types, boiled | Legumes and Legume Products | 35.00 mg | 3% |
| 1969 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1970 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 1971 | Refried beans, canned, vegetarian | Legumes and Legume Products | 35.00 mg | 3% |
| 1972 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 35.00 mg | 3% |
| 1973 | Bread, focaccia, Italian flatbread, plain | Baked Products | 35.00 mg | 3% |
| 1974 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1975 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 3% |
| 1976 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 35.00 mg | 3% |
| 1977 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1978 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 34.00 mg | 3% |
| 1979 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1980 | Kiwi fruit, raw | Fruits and fruit juices | 34.00 mg | 3% |
| 1981 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 34.00 mg | 3% |
| 1982 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1983 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1984 | Potato, skin, baked | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1985 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1986 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% |
| 1987 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 34.00 mg | 3% |
| 1988 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 34.00 mg | 3% |
| 1989 | Cookie, fudge, cake-type | Baked Products | 34.00 mg | 3% |
| 1990 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 34.00 mg | 3% |
| 1991 | Grains, wheat, soft white | Cereals, Grains and Pasta | 34.00 mg | 3% |
| 1992 | Grains, wheat, durum | Cereals, Grains and Pasta | 34.00 mg | 3% |
| 1993 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 34.00 mg | 3% |
| 1994 | Tomato, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 1995 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 34.00 mg | 3% |
| 1996 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 34.00 mg | 3% |
| 1997 | Salad dressing, green goddess, regular | Fats and Oils | 34.00 mg | 3% |
| 1998 | Candies, toffee, homemade | Sweets | 34.00 mg | 3% |
| 1999 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 33.00 mg | 3% |
| 2000 | Cereal, ready to eat, Granola: Blueberry, light, Rogers | Breakfast cereals | 33.00 mg | 3% |
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