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 2001–2050 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 33.00 mg | 3% |
| 2002 | Lime, raw | Fruits and fruit juices | 33.00 mg | 3% |
| 2003 | Lychee, dried | Fruits and fruit juices | 33.00 mg | 3% |
| 2004 | Currant, red and white, raw | Fruits and fruit juices | 33.00 mg | 3% |
| 2005 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2006 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2007 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2008 | Turnip, boiled, drained | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2009 | Cauliflower, green, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2010 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2011 | Carrot, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2012 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2013 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2014 | Water, mineral, carbonated, bottled | Beverages | 33.00 mg | 3% |
| 2015 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 33.00 mg | 3% |
| 2016 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 33.00 mg | 3% |
| 2017 | Cake, fruitcake, commercial | Baked Products | 33.00 mg | 3% |
| 2018 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 33.00 mg | 3% |
| 2019 | Grains, barley, dry | Cereals, Grains and Pasta | 33.00 mg | 3% |
| 2020 | Grains, rye | Cereals, Grains and Pasta | 33.00 mg | 3% |
| 2021 | Candies, halavah (halvah), plain | Sweets | 33.00 mg | 3% |
| 2022 | Chili con carne with beans, canned | Mixed Dishes | 33.00 mg | 3% |
| 2023 | Lettuce, red leaf | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2024 | Wiener (frankfurter), meatless | Legumes and Legume Products | 33.00 mg | 3% |
| 2025 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2026 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 2027 | Muffin, wheat bran, dry mix, prepared | Baked Products | 33.00 mg | 3% |
| 2028 | Indien, samosa, vegetarian | Mixed Dishes | 33.00 mg | 3% |
| 2029 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 33.00 mg | 3% |
| 2030 | Salad dressing, caesar, fat free | Fats and Oils | 33.00 mg | 3% |
| 2031 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 33.00 mg | 3% |
| 2032 | Ravioli, cheese-filled, canned | Mixed Dishes | 33.00 mg | 3% |
| 2033 | Babyfood, cereal, wheat, dry | Babyfoods | 33.00 mg | 3% |
| 2034 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2035 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 32.00 mg | 2% |
| 2036 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 2% |
| 2037 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 32.00 mg | 2% |
| 2038 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 32.00 mg | 2% |
| 2039 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 32.00 mg | 2% |
| 2040 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2041 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2042 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2043 | Potato pancake, homemade | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2044 | Carrot, baby, raw | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2045 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2046 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2047 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2048 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2049 | Beverage mix, carob flavour, powder | Beverages | 32.00 mg | 2% |
| 2050 | Bread, white, homemade with nonfat dry milk | Baked Products | 32.00 mg | 2% |
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