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 4401–4450 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 36.00 mg | 3% | CNF |
| 4402 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4403 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 36.00 mg | 3% | CNF |
| 4404 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4405 | Raspberry, wild, raw | Fruits and fruit juices | 36.00 mg | 3% | CNF |
| 4406 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4407 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 36.00 mg | 3% | CNF |
| 4408 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 36.00 mg | 3% | CNF |
| 4409 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 36.00 mg | 3% | CNF |
| 4410 | Tofu, silken, light, firm | Legumes and Legume Products | 36.00 mg | 3% | CNF |
| 4411 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4412 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 36.00 mg | 3% | CNF |
| 4413 | Snacks, pretzels, hard, plain, unsalted | Snacks | 36.00 mg | 3% | CNF |
| 4414 | Candies, caramels, chocolate flavour roll | Sweets | 36.00 mg | 3% | CNF |
| 4415 | Candies, bars, Butterfinger | Sweets | 36.00 mg | 3% | CNF |
| 4416 | Cracker, matzo, egg and onion | Baked Products | 36.00 mg | 3% | CNF |
| 4417 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 36.00 mg | 3% | CNF |
| 4418 | Cream puff, homemade, shell only, includes eclair | Baked Products | 36.00 mg | 3% | CNF |
| 4419 | Cracker, whole-wheat | Baked Products | 36.00 mg | 3% | CNF |
| 4420 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 36.00 mg | 3% | CNF |
| 4421 | Bread, pumpernickel | Baked Products | 36.00 mg | 3% | CNF |
| 4422 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 36.00 mg | 3% | CNF |
| 4423 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 36.00 mg | 3% | CNF |
| 4424 | Coffee, instant, with sugar, French flavour, powder | Beverages | 36.00 mg | 3% | CNF |
| 4425 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 36.00 mg | 3% | CNF |
| 4426 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4427 | Parsnip, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4428 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4429 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4430 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4431 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4432 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4433 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4434 | Lettuce, looseleaf | Vegetables and Vegetable Products | 36.00 mg | 3% | CNF |
| 4435 | Flour, coconut | Nut and Seed Products | 35.98 mg | 3% | USDA_FF |
| 4436 | Flour, barley | Cereal Grains and Pasta | 35.56 mg | 3% | USDA_FF |
| 4437 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 35.05 mg | 3% | USDA_FF |
| 4438 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_FF |
| 4439 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | USDA_FF |
| 4440 | Kiwifruit, green, raw | Fruits and Fruit Juices | 35.00 mg | 3% | USDA_FF |
| 4441 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4442 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4443 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4444 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4445 | Archway Home Style Cookies, Oatmeal | Baked Products | 35.00 mg | 3% | USDA_SR |
| 4446 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 35.00 mg | 3% | USDA_SR |
| 4447 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 35.00 mg | 3% | USDA_SR |
| 4448 | Refried beans, canned, vegetarian | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4449 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.00 mg | 3% | USDA_SR |
| 4450 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 35.00 mg | 3% | USDA_SR |
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