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 4001–4050 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Cake, pound, commercial, fat free | Baked Products | 43.00 mg | 3% | CNF |
| 4002 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 43.00 mg | 3% | CNF |
| 4003 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 43.00 mg | 3% | CNF |
| 4004 | Cracker, melba toast, wheat | Baked Products | 43.00 mg | 3% | CNF |
| 4005 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 43.00 mg | 3% | CNF |
| 4006 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 43.00 mg | 3% | CNF |
| 4007 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 43.00 mg | 3% | CNF |
| 4008 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 43.00 mg | 3% | CNF |
| 4009 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 43.00 mg | 3% | CNF |
| 4010 | Nuts, cashew butter, plain | Nuts and Seeds | 43.00 mg | 3% | CNF |
| 4011 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 43.00 mg | 3% | CNF |
| 4012 | Nuts, acorn flour, full-fat | Nuts and Seeds | 43.00 mg | 3% | CNF |
| 4013 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4014 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4015 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4016 | Taro, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4017 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4018 | Celeriac, raw | Vegetables and Vegetable Products | 43.00 mg | 3% | CNF |
| 4019 | Prune, dried, uncooked | Fruits and fruit juices | 43.00 mg | 3% | CNF |
| 4020 | Orange, florida, raw | Fruits and fruit juices | 43.00 mg | 3% | CNF |
| 4021 | Orange, california, navel, raw | Fruits and fruit juices | 43.00 mg | 3% | CNF |
| 4022 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 43.00 mg | 3% | CNF |
| 4023 | Flour, oat, whole grain | Cereal Grains and Pasta | 42.81 mg | 3% | USDA_FF |
| 4024 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 42.59 mg | 3% | USDA_FF |
| 4025 | Carrots, baby, raw | Vegetables and Vegetable Products | 42.23 mg | 3% | USDA_FF |
| 4026 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_FF |
| 4027 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 42.00 mg | 3% | USDA_SR |
| 4028 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 42.00 mg | 3% | USDA_SR |
| 4029 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 3% | USDA_SR |
| 4030 | Bread, french or vienna, whole wheat | Baked Products | 42.00 mg | 3% | USDA_SR |
| 4031 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 42.00 mg | 3% | USDA_SR |
| 4032 | Cake, sponge, prepared from recipe | Baked Products | 42.00 mg | 3% | USDA_SR |
| 4033 | Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | Beverages | 42.00 mg | 3% | USDA_SR |
| 4034 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 42.00 mg | 3% | USDA_SR |
| 4035 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate | Baby Foods | 42.00 mg | 3% | USDA_SR |
| 4036 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed | Baby Foods | 42.00 mg | 3% | USDA_SR |
| 4037 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4038 | Brussels sprouts, raw | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4039 | Corn bran, crude | Cereal Grains and Pasta | 42.00 mg | 3% | USDA_SR |
| 4040 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4041 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4042 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4043 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4044 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4045 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4046 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 42.00 mg | 3% | USDA_SR |
| 4047 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4048 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4049 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
| 4050 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 3% | USDA_SR |
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