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 3301–3350 of 3,591 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 6.00 mg | 0% |
| 3302 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 6.00 mg | 0% |
| 3303 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 6.00 mg | 0% |
| 3304 | Durian, raw or frozen | Fruits and fruit juices | 6.00 mg | 0% |
| 3305 | Arrowroot, raw | Vegetables and Vegetable Products | 6.00 mg | 0% |
| 3306 | Cereal, ready to eat, Corn Dunks, President's Choice | Breakfast cereals | 6.00 mg | 0% |
| 3307 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 6.00 mg | 0% |
| 3308 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 6.00 mg | 0% |
| 3309 | Sweets, syrups, grenadine | Sweets | 6.00 mg | 0% |
| 3310 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced | Fats and Oils | 6.00 mg | 0% |
| 3311 | Salad dressing, italian, calorie-reduced | Fats and Oils | 6.00 mg | 0% |
| 3312 | Salad dressing, mayonnaise and mayonnaise type, fat free | Fats and Oils | 6.00 mg | 0% |
| 3313 | Vinegar, red wine | Spices and Herbs | 6.00 mg | 0% |
| 3314 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 6.00 mg | 0% |
| 3315 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 0% |
| 3316 | Dessert topping (non dairy), pressurized | Dairy and Egg Products | 5.00 mg | 0% |
| 3317 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 5.00 mg | 0% |
| 3318 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 0% |
| 3319 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 5.00 mg | 0% |
| 3320 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 5.00 mg | 0% |
| 3321 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 5.00 mg | 0% |
| 3322 | Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared | Breakfast cereals | 5.00 mg | 0% |
| 3323 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 5.00 mg | 0% |
| 3324 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 5.00 mg | 0% |
| 3325 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3326 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3327 | Lychee (litchi), raw | Fruits and fruit juices | 5.00 mg | 0% |
| 3328 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3329 | Peach nectar, canned | Fruits and fruit juices | 5.00 mg | 0% |
| 3330 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3331 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3332 | Pear nectar, canned | Fruits and fruit juices | 5.00 mg | 0% |
| 3333 | Apple, raw, without skin | Fruits and fruit juices | 5.00 mg | 0% |
| 3334 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 5.00 mg | 0% |
| 3335 | Banana, raw | Fruits and fruit juices | 5.00 mg | 0% |
| 3336 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 0% |
| 3337 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3338 | Pickle relish, hot dog | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3339 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3340 | Potato, flesh, baked | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3341 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3342 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3343 | Potato, canned, drained solids | Vegetables and Vegetable Products | 5.00 mg | 0% |
| 3344 | Carbonated drinks, club soda | Beverages | 5.00 mg | 0% |
| 3345 | Carbonated drinks, cream soda | Beverages | 5.00 mg | 0% |
| 3346 | Carbonated drinks, orange soda | Beverages | 5.00 mg | 0% |
| 3347 | Carbonated drinks, root beer | Beverages | 5.00 mg | 0% |
| 3348 | Juice drink, orange and apricot, canned | Beverages | 5.00 mg | 0% |
| 3349 | Drink, orange, vitamin C added, canned | Beverages | 5.00 mg | 0% |
| 3350 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 5.00 mg | 0% |
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