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 4351–4400 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4351 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 37.00 mg | 3% | CNF |
| 4352 | Tangerine (mandarin), raw | Fruits and fruit juices | 37.00 mg | 3% | CNF |
| 4353 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 37.00 mg | 3% | CNF |
| 4354 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 37.00 mg | 3% | CNF |
| 4355 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 37.00 mg | 3% | CNF |
| 4356 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 37.00 mg | 3% | CNF |
| 4357 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 36.85 mg | 3% | USDA_FF |
| 4358 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_FF |
| 4359 | Cream puff shell, prepared from recipe | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4360 | Cookies, vanilla wafers, higher fat | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4361 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4362 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 36.00 mg | 3% | USDA_SR |
| 4363 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% | USDA_SR |
| 4364 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 3% | USDA_SR |
| 4365 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4366 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 36.00 mg | 3% | USDA_SR |
| 4367 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 36.00 mg | 3% | USDA_SR |
| 4368 | Crackers, matzo, egg and onion | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4369 | Muffins, wheat bran, dry mix | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4370 | Crackers, whole-wheat | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4371 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 36.00 mg | 3% | USDA_SR |
| 4372 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 36.00 mg | 3% | USDA_SR |
| 4373 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 36.00 mg | 3% | USDA_SR |
| 4374 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 36.00 mg | 3% | USDA_SR |
| 4375 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 36.00 mg | 3% | USDA_SR |
| 4376 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 36.00 mg | 3% | USDA_SR |
| 4377 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 36.00 mg | 3% | USDA_SR |
| 4378 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4379 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4380 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4381 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4382 | Parsnips, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4383 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4384 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 36.00 mg | 3% | USDA_SR |
| 4385 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 36.00 mg | 3% | USDA_SR |
| 4386 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4387 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4388 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4389 | APPLEBEE'S, coleslaw | Restaurant Foods | 36.00 mg | 3% | USDA_SR |
| 4390 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 36.00 mg | 3% | USDA_SR |
| 4391 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4392 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4393 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 36.00 mg | 3% | USDA_SR |
| 4394 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 36.00 mg | 3% | USDA_SR |
| 4395 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 36.00 mg | 3% | USDA_SR |
| 4396 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 36.00 mg | 3% | USDA_SR |
| 4397 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 36.00 mg | 3% | USDA_SR |
| 4398 | Candies, caramels, chocolate-flavor roll | Sweets | 36.00 mg | 3% | USDA_SR |
| 4399 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 36.00 mg | 3% | USDA_SR |
| 4400 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 36.00 mg | 3% | CNF |
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