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 3101–3150 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 9.00 mg | 1% |
| 3102 | Yautia (tannier), raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3103 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3104 | Non-alcoholic, wine | Beverages | 9.00 mg | 1% |
| 3105 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 3106 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 9.00 mg | 1% |
| 3107 | Alcohol, wine, cooking | Beverages | 9.00 mg | 1% |
| 3108 | Alcohol, table wine, light | Beverages | 9.00 mg | 1% |
| 3109 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3110 | Dessert, frozen, juice, orange | Sweets | 9.00 mg | 1% |
| 3111 | Black crowberry (curlewberry), native | Fruits and fruit juices | 9.00 mg | 1% |
| 3112 | Jam type spread, Double Fruit, light, apricot | Sweets | 9.00 mg | 1% |
| 3113 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 9.00 mg | 1% |
| 3114 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3115 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3116 | Grapefruit juice, pink, raw | Fruits and fruit juices | 9.00 mg | 1% |
| 3117 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9.00 mg | 1% |
| 3118 | Snacks, plantain chips | Snacks | 9.00 mg | 1% |
| 3119 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 9.00 mg | 1% |
| 3120 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 3121 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 9.00 mg | 1% |
| 3122 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 9.00 mg | 1% |
| 3123 | Pear, Bartlett, raw | Fruits and fruit juices | 9.00 mg | 1% |
| 3124 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 9.00 mg | 1% |
| 3125 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 9.00 mg | 1% |
| 3126 | Babyfood, dessert, jarred, fruit | Babyfoods | 9.00 mg | 1% |
| 3127 | Cereal, millet, puffed | Breakfast cereals | 8.00 mg | 1% |
| 3128 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 1% |
| 3129 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 1% |
| 3130 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 1% |
| 3131 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 8.00 mg | 1% |
| 3132 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 8.00 mg | 1% |
| 3133 | Cereal, ready to eat, Spelt Flakes, Nature's Path | Breakfast cereals | 8.00 mg | 1% |
| 3134 | Orange pineapple juice | Fruits and fruit juices | 8.00 mg | 1% |
| 3135 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 8.00 mg | 1% |
| 3136 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 8.00 mg | 1% |
| 3137 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3138 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3139 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3140 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3141 | Cereal, hot, cream of wheat, instant: whole grain, prepared with water | Breakfast cereals | 8.00 mg | 1% |
| 3142 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 8.00 mg | 1% |
| 3143 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 8.00 mg | 1% |
| 3144 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 8.00 mg | 1% |
| 3145 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 8.00 mg | 1% |
| 3146 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 8.00 mg | 1% |
| 3147 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 8.00 mg | 1% |
| 3148 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3149 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 3150 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 1% |
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