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 4501–4550 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 35.00 mg | 3% | CNF |
| 4502 | Muffin, blueberry, commercial, reduced fat | Baked Products | 35.00 mg | 3% | CNF |
| 4503 | Dessert, apple crisp, homemade | Sweets | 35.00 mg | 3% | CNF |
| 4504 | Cassava (manioc), flour | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4505 | Meatless, chicken | Legumes and Legume Products | 35.00 mg | 3% | CNF |
| 4506 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 35.00 mg | 3% | CNF |
| 4507 | Macaroni and cheese, canned entree | Mixed Dishes | 35.00 mg | 3% | CNF |
| 4508 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 35.00 mg | 3% | CNF |
| 4509 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% | CNF |
| 4510 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 35.00 mg | 3% | CNF |
| 4511 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 35.00 mg | 3% | CNF |
| 4512 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 35.00 mg | 3% | CNF |
| 4513 | Grains, bulgur, dry | Cereals, Grains and Pasta | 35.00 mg | 3% | CNF |
| 4514 | Sweets, topping, nuts in syrup | Sweets | 35.00 mg | 3% | CNF |
| 4515 | Candies, bars, Bit-O-Honey candy chews | Sweets | 35.00 mg | 3% | CNF |
| 4516 | Snacks, potato chips, barbecue flavour | Snacks | 35.00 mg | 3% | CNF |
| 4517 | Cake, date square (matrimonial cake), homemade | Baked Products | 35.00 mg | 3% | CNF |
| 4518 | Danish pastry, cheese | Baked Products | 35.00 mg | 3% | CNF |
| 4519 | Cookie, sugar, commercial | Baked Products | 35.00 mg | 3% | CNF |
| 4520 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 35.00 mg | 3% | CNF |
| 4521 | Lentils, raw | Legumes and Legume Products | 35.00 mg | 3% | CNF |
| 4522 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% | CNF |
| 4523 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 3% | CNF |
| 4524 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 35.00 mg | 3% | CNF |
| 4525 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4526 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4527 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4528 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4529 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4530 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4531 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4532 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 35.00 mg | 3% | CNF |
| 4533 | Fig, raw | Fruits and fruit juices | 35.00 mg | 3% | CNF |
| 4534 | Bulgur, dry, raw | Cereal Grains and Pasta | 34.11 mg | 3% | USDA_FF |
| 4535 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 4536 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 34.00 mg | 3% | USDA_SR |
| 4537 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 4538 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 4539 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 34.00 mg | 3% | USDA_SR |
| 4540 | Refried beans, canned, fat-free | Legumes and Legume Products | 34.00 mg | 3% | USDA_SR |
| 4541 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 34.00 mg | 3% | USDA_SR |
| 4542 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4543 | Butterbur, canned | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4544 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4545 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4546 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4547 | CRACKER BARREL, coleslaw | Restaurant Foods | 34.00 mg | 3% | USDA_SR |
| 4548 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 34.00 mg | 3% | USDA_SR |
| 4549 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 34.00 mg | 3% | USDA_SR |
| 4550 | Wheat, durum | Cereal Grains and Pasta | 34.00 mg | 3% | USDA_SR |
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