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 251–300 of 336 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Strawberries, raw | Fruits and Fruit Juices | 12.00 mg | 1% |
| 252 | Blueberries, raw | Fruits and Fruit Juices | 11.69 mg | 1% |
| 253 | Blueberries, raw | Fruits and Fruit Juices | 11.69 mg | 1% |
| 254 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 11.65 mg | 1% |
| 255 | Apricot, with skin, raw | Fruits and Fruit Juices | 11.59 mg | 1% |
| 256 | Flour, sorghum | Cereal Grains and Pasta | 11.41 mg | 1% |
| 257 | Eggplant, raw | Vegetables and Vegetable Products | 11.06 mg | 1% |
| 258 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 11.03 mg | 1% |
| 259 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.00 mg | 1% |
| 260 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 10.17 mg | 1% |
| 261 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 10.17 mg | 1% |
| 262 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 10.10 mg | 1% |
| 263 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 10.02 mg | 1% |
| 264 | Flour, rice, brown | Cereal Grains and Pasta | 10.00 mg | 1% |
| 265 | Flour, rice, glutinous | Cereal Grains and Pasta | 10.00 mg | 1% |
| 266 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 9.99 mg | 1% |
| 267 | Tomato, roma | Vegetables and Vegetable Products | 9.96 mg | 1% |
| 268 | Tomato, roma | Vegetables and Vegetable Products | 9.96 mg | 1% |
| 269 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 9.91 mg | 1% |
| 270 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 9.90 mg | 1% |
| 271 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 9.90 mg | 1% |
| 272 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 9.82 mg | 1% |
| 273 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 9.74 mg | 1% |
| 274 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 9.74 mg | 1% |
| 275 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 9.29 mg | 1% |
| 276 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 9.22 mg | 1% |
| 277 | Millet, whole grain | Cereal Grains and Pasta | 9.11 mg | 1% |
| 278 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 9.00 mg | 1% |
| 279 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 9.00 mg | 1% |
| 280 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 9.00 mg | 1% |
| 281 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 8.88 mg | 1% |
| 282 | Nuts, pine nuts, raw | Nut and Seed Products | 8.74 mg | 1% |
| 283 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 8.37 mg | 1% |
| 284 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 8.06 mg | 1% |
| 285 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.00 mg | 1% |
| 286 | Pears, raw, bartlett | Fruits and Fruit Juices | 8.00 mg | 1% |
| 287 | Wild rice, dry, raw | Cereal Grains and Pasta | 7.97 mg | 1% |
| 288 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 7.89 mg | 1% |
| 289 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 7.86 mg | 1% |
| 290 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 7.80 mg | 1% |
| 291 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 292 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 7.45 mg | 1% |
| 293 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 7.32 mg | 1% |
| 294 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 7.14 mg | 1% |
| 295 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 7.10 mg | 1% |
| 296 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 7.00 mg | 1% |
| 297 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 6.69 mg | 1% |
| 298 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 6.64 mg | 1% |
| 299 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 6.64 mg | 1% |
| 300 | Melons, honeydew, raw | Fruits and Fruit Juices | 6.58 mg | 1% |
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