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 2701–2750 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Beets, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2702 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2703 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2704 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2705 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2706 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 15.00 mg | 1% |
| 2707 | Bread, pita, whole-wheat | Baked Products | 15.00 mg | 1% |
| 2708 | Strudel, apple | Baked Products | 15.00 mg | 1% |
| 2709 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 15.00 mg | 1% |
| 2710 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 15.00 mg | 1% |
| 2711 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 15.00 mg | 1% |
| 2712 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 15.00 mg | 1% |
| 2713 | Rowal, raw | Fruits and fruit juices | 15.00 mg | 1% |
| 2714 | Jam type spread, Double Fruit, Light | Sweets | 15.00 mg | 1% |
| 2715 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 1% |
| 2716 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 1% |
| 2717 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2718 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2719 | Huckleberries, raw | Fruits and fruit juices | 15.00 mg | 1% |
| 2720 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2721 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2722 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2723 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2724 | Soup, lentil, homemade | Soups, Sauces and Gravies | 15.00 mg | 1% |
| 2725 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2726 | Potato salad with egg | Mixed Dishes | 15.00 mg | 1% |
| 2727 | Potato, roasted, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2728 | Cookie, chocolate, with icing or coating | Baked Products | 15.00 mg | 1% |
| 2729 | Soup, cream, potato, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 1% |
| 2730 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 2731 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 15.00 mg | 1% |
| 2732 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2733 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2734 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2735 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 14.00 mg | 1% |
| 2736 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 14.00 mg | 1% |
| 2737 | Cracker, multigrain | Baked Products | 14.00 mg | 1% |
| 2738 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 2739 | Soup, cream, asparagus, ready-to-serve | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2740 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2741 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 14.00 mg | 1% |
| 2742 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 14.00 mg | 1% |
| 2743 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2744 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2745 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2746 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 14.00 mg | 1% |
| 2747 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 14.00 mg | 1% |
| 2748 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 14.00 mg | 1% |
| 2749 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 14.00 mg | 1% |
| 2750 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 14.00 mg | 1% |
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