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 4151–4200 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 41.00 mg | 3% | CNF |
| 4152 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 41.00 mg | 3% | CNF |
| 4153 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 41.00 mg | 3% | CNF |
| 4154 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 41.00 mg | 3% | CNF |
| 4155 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 40.48 mg | 3% | USDA_FF |
| 4156 | Beans, snap, green, raw | Vegetables and Vegetable Products | 40.05 mg | 3% | USDA_FF |
| 4157 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 40.00 mg | 3% | USDA_SR |
| 4158 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 40.00 mg | 3% | USDA_SR |
| 4159 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 40.00 mg | 3% | USDA_SR |
| 4160 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 40.00 mg | 3% | USDA_SR |
| 4161 | Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | Beverages | 40.00 mg | 3% | USDA_SR |
| 4162 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 40.00 mg | 3% | USDA_SR |
| 4163 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 40.00 mg | 3% | USDA_SR |
| 4164 | Crackers, rye, wafers, plain | Baked Products | 40.00 mg | 3% | USDA_SR |
| 4165 | Crackers, matzo, egg | Baked Products | 40.00 mg | 3% | USDA_SR |
| 4166 | Capers, canned | Spices and Herbs | 40.00 mg | 3% | USDA_SR |
| 4167 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 40.00 mg | 3% | USDA_SR |
| 4168 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 40.00 mg | 3% | USDA_SR |
| 4169 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 40.00 mg | 3% | USDA_SR |
| 4170 | Arrowroot flour | Cereal Grains and Pasta | 40.00 mg | 3% | USDA_SR |
| 4171 | Celery, raw | Vegetables and Vegetable Products | 40.00 mg | 3% | USDA_SR |
| 4172 | Cabbage, raw | Vegetables and Vegetable Products | 40.00 mg | 3% | USDA_SR |
| 4173 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 3% | USDA_SR |
| 4174 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 40.00 mg | 3% | USDA_SR |
| 4175 | Salad dressing, buttermilk, lite | Fats and Oils | 40.00 mg | 3% | USDA_SR |
| 4176 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 40.00 mg | 3% | USDA_SR |
| 4177 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 40.00 mg | 3% | USDA_SR |
| 4178 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 3% | USDA_SR |
| 4179 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 40.00 mg | 3% | USDA_SR |
| 4180 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 40.00 mg | 3% | USDA_SR |
| 4181 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 40.00 mg | 3% | CNF |
| 4182 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 40.00 mg | 3% | CNF |
| 4183 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 40.00 mg | 3% | CNF |
| 4184 | Chokecherry, raw, pitted | Fruits and fruit juices | 40.00 mg | 3% | CNF |
| 4185 | Sports drink, orange flavour, powder | Beverages | 40.00 mg | 3% | CNF |
| 4186 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 40.00 mg | 3% | CNF |
| 4187 | Salad dressing, buttermilk, light | Fats and Oils | 40.00 mg | 3% | CNF |
| 4188 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 40.00 mg | 3% | CNF |
| 4189 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 40.00 mg | 3% | CNF |
| 4190 | Capers, canned | Spices and Herbs | 40.00 mg | 3% | CNF |
| 4191 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 40.00 mg | 3% | CNF |
| 4192 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 40.00 mg | 3% | CNF |
| 4193 | Grains, arrowroot flour | Cereals, Grains and Pasta | 40.00 mg | 3% | CNF |
| 4194 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 40.00 mg | 3% | CNF |
| 4195 | Cracker, rye, wafers, plain | Baked Products | 40.00 mg | 3% | CNF |
| 4196 | Cracker, matzo, egg | Baked Products | 40.00 mg | 3% | CNF |
| 4197 | Bread, pumpernickel, toasted | Baked Products | 40.00 mg | 3% | CNF |
| 4198 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 40.00 mg | 3% | CNF |
| 4199 | Beans, hyacinth, boiled | Legumes and Legume Products | 40.00 mg | 3% | CNF |
| 4200 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 3% | CNF |
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