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 3951–4000 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 44.00 mg | 3% | CNF |
| 3952 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 44.00 mg | 3% | CNF |
| 3953 | Dock (sorrel), raw | Vegetables and Vegetable Products | 44.00 mg | 3% | CNF |
| 3954 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 44.00 mg | 3% | CNF |
| 3955 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 44.00 mg | 3% | CNF |
| 3956 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 43.96 mg | 3% | USDA_FF |
| 3957 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 43.31 mg | 3% | USDA_FF |
| 3958 | Oranges, raw, navels | Fruits and Fruit Juices | 43.00 mg | 3% | USDA_FF |
| 3959 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 43.00 mg | 3% | USDA_FF |
| 3960 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3961 | Crackers, melba toast, wheat | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3962 | Cookies, peanut butter sandwich, special dietary | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3963 | Cookies, chocolate chip, dry mix | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3964 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 43.00 mg | 3% | USDA_SR |
| 3965 | Cake, pound, commercially prepared, fat-free | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3966 | Bread, cracked-wheat | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3967 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 3% | USDA_SR |
| 3968 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 43.00 mg | 3% | USDA_SR |
| 3969 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 43.00 mg | 3% | USDA_SR |
| 3970 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 3% | USDA_SR |
| 3971 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 43.00 mg | 3% | USDA_SR |
| 3972 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 43.00 mg | 3% | USDA_SR |
| 3973 | Nuts, acorn flour, full fat | Nut and Seed Products | 43.00 mg | 3% | USDA_SR |
| 3974 | Celeriac, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3975 | Candies, coconut bar, not chocolate covered | Sweets | 43.00 mg | 3% | USDA_SR |
| 3976 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 43.00 mg | 3% | USDA_SR |
| 3977 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3978 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3979 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3980 | Oranges, raw, Florida | Fruits and Fruit Juices | 43.00 mg | 3% | USDA_SR |
| 3981 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 43.00 mg | 3% | USDA_SR |
| 3982 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 43.00 mg | 3% | USDA_SR |
| 3983 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 43.00 mg | 3% | USDA_SR |
| 3984 | Taro, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3985 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 43.00 mg | 3% | USDA_SR |
| 3986 | Candies, praline, prepared-from-recipe | Sweets | 43.00 mg | 3% | USDA_SR |
| 3987 | Rutabagas, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3988 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3989 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | USDA_SR |
| 3990 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 43.00 mg | 3% | USDA_SR |
| 3991 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 43.00 mg | 3% | USDA_SR |
| 3992 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 43.00 mg | 3% | USDA_SR |
| 3993 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 43.00 mg | 3% | CNF |
| 3994 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 43.00 mg | 3% | CNF |
| 3995 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 43.00 mg | 3% | CNF |
| 3996 | Mushroom, morel, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 3997 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 3998 | Cabbage, napa, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 3999 | Candies, praline, homemade | Sweets | 43.00 mg | 3% | CNF |
| 4000 | Tofu, silken, light, extra firm | Legumes and Legume Products | 43.00 mg | 3% | CNF |
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