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 2051–2100 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Bread stuffing, dry mix, prepared | Baked Products | 32.00 mg | 2% |
| 2052 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 32.00 mg | 2% |
| 2053 | Pie, pecan, homemade | Baked Products | 32.00 mg | 2% |
| 2054 | Popover, dry mix, unprepared | Baked Products | 32.00 mg | 2% |
| 2055 | Snacks, fruit leather, roll | Snacks | 32.00 mg | 2% |
| 2056 | Candies, bars / chips, semisweet chocolate | Sweets | 32.00 mg | 2% |
| 2057 | Sweets, chocolate, semisweet, made with butter | Sweets | 32.00 mg | 2% |
| 2058 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 32.00 mg | 2% |
| 2059 | Grains, wheat, hard white | Cereals, Grains and Pasta | 32.00 mg | 2% |
| 2060 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 32.00 mg | 2% |
| 2061 | Grains, barley flour | Cereals, Grains and Pasta | 32.00 mg | 2% |
| 2062 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2063 | Tofu, silken, firm | Legumes and Legume Products | 32.00 mg | 2% |
| 2064 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 32.00 mg | 2% |
| 2065 | Candies, nougat, with almonds | Sweets | 32.00 mg | 2% |
| 2066 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 2% |
| 2067 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 31.00 mg | 2% |
| 2068 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 2069 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 2070 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 31.00 mg | 2% |
| 2071 | Cookie, chocolate wafer | Baked Products | 31.00 mg | 2% |
| 2072 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 31.00 mg | 2% |
| 2073 | Cracker, crispbread, rye | Baked Products | 31.00 mg | 2% |
| 2074 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 31.00 mg | 2% |
| 2075 | Prune puree | Fruits and fruit juices | 31.00 mg | 2% |
| 2076 | Tofu, silken, soft | Legumes and Legume Products | 31.00 mg | 2% |
| 2077 | Tofu, silken, extra firm | Legumes and Legume Products | 31.00 mg | 2% |
| 2078 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 31.00 mg | 2% |
| 2079 | Vegetarian stew, meatless | Legumes and Legume Products | 31.00 mg | 2% |
| 2080 | Sauce, spaghetti, with onion and garlic, ready-to-serve | Soups, Sauces and Gravies | 31.00 mg | 2% |
| 2081 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 2082 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 2083 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 31.00 mg | 2% |
| 2084 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 31.00 mg | 2% |
| 2085 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 30.00 mg | 2% |
| 2086 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 30.00 mg | 2% |
| 2087 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 30.00 mg | 2% |
| 2088 | Custard-apple, raw | Fruits and fruit juices | 30.00 mg | 2% |
| 2089 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2090 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2091 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2092 | Sweet potato, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2093 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2094 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2095 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2096 | Carrot, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2097 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2098 | Potato, skin, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2099 | Turnip, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 2100 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 30.00 mg | 2% |
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