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 2851–2900 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 12.00 mg | 1% |
| 2852 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 12.00 mg | 1% |
| 2853 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 12.00 mg | 1% |
| 2854 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2855 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2856 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2857 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2858 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2859 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2860 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2861 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2862 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 1% |
| 2863 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 12.00 mg | 1% |
| 2864 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 12.00 mg | 1% |
| 2865 | Grapefruit, white, california, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2866 | Lime juice, canned or bottled | Fruits and fruit juices | 12.00 mg | 1% |
| 2867 | Passion fruit, purple, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2868 | Prune juice, canned | Fruits and fruit juices | 12.00 mg | 1% |
| 2869 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2870 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 12.00 mg | 1% |
| 2871 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 12.00 mg | 1% |
| 2872 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2873 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2874 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2875 | Taro shoots, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2876 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2877 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2878 | Potato, flesh, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2879 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2880 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2881 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 12.00 mg | 1% |
| 2882 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 12.00 mg | 1% |
| 2883 | Bagel, oat bran | Baked Products | 12.00 mg | 1% |
| 2884 | Cookie, fortune | Baked Products | 12.00 mg | 1% |
| 2885 | Cookie, peanut butter, commercial, soft-type | Baked Products | 12.00 mg | 1% |
| 2886 | Pie, lemon meringue, homemade | Baked Products | 12.00 mg | 1% |
| 2887 | Pie, cherry, commercial, 2 crust | Baked Products | 12.00 mg | 1% |
| 2888 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 12.00 mg | 1% |
| 2889 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 12.00 mg | 1% |
| 2890 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 12.00 mg | 1% |
| 2891 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 12.00 mg | 1% |
| 2892 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 12.00 mg | 1% |
| 2893 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 12.00 mg | 1% |
| 2894 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 12.00 mg | 1% |
| 2895 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2896 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2897 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2898 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 1% |
| 2899 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 1% |
| 2900 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 12.00 mg | 1% |
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