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 4901–4950 of 8,316 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Refried beans, canned | Legumes and Legume Products | 29.00 mg | 2% | CNF |
| 4902 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 29.00 mg | 2% | CNF |
| 4903 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 29.00 mg | 2% | CNF |
| 4904 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 29.00 mg | 2% | CNF |
| 4905 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 29.00 mg | 2% | CNF |
| 4906 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 2% | CNF |
| 4907 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mg | 2% | CNF |
| 4908 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mg | 2% | CNF |
| 4909 | Rose-apple, raw | Fruits and fruit juices | 29.00 mg | 2% | CNF |
| 4910 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 29.00 mg | 2% | CNF |
| 4911 | Blackberry, raw | Fruits and fruit juices | 29.00 mg | 2% | CNF |
| 4912 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 29.00 mg | 2% | CNF |
| 4913 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 29.00 mg | 2% | CNF |
| 4914 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 28.21 mg | 2% | USDA_FF |
| 4915 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% | USDA_FF |
| 4916 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_FF |
| 4917 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% | USDA_FF |
| 4918 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 28.00 mg | 2% | USDA_SR |
| 4919 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 28.00 mg | 2% | USDA_SR |
| 4920 | Beverages, tea, instant, lemon, unsweetened | Beverages | 28.00 mg | 2% | USDA_SR |
| 4921 | Cookies, oatmeal, with raisins | Baked Products | 28.00 mg | 2% | USDA_SR |
| 4922 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 28.00 mg | 2% | USDA_SR |
| 4923 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 28.00 mg | 2% | USDA_SR |
| 4924 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 28.00 mg | 2% | USDA_SR |
| 4925 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 28.00 mg | 2% | USDA_SR |
| 4926 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 28.00 mg | 2% | USDA_SR |
| 4927 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 28.00 mg | 2% | USDA_SR |
| 4928 | Salad dressing, ranch dressing, regular | Fats and Oils | 28.00 mg | 2% | USDA_SR |
| 4929 | Archway Home Style Cookies, Date Filled Oatmeal | Baked Products | 28.00 mg | 2% | USDA_SR |
| 4930 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 28.00 mg | 2% | USDA_SR |
| 4931 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 28.00 mg | 2% | USDA_SR |
| 4932 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 28.00 mg | 2% | USDA_SR |
| 4933 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4934 | KFC, Coleslaw | Fast Foods | 28.00 mg | 2% | USDA_SR |
| 4935 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4936 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 28.00 mg | 2% | USDA_SR |
| 4937 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4938 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 28.00 mg | 2% | USDA_SR |
| 4939 | Wheat, sprouted | Cereal Grains and Pasta | 28.00 mg | 2% | USDA_SR |
| 4940 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4941 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4942 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 28.00 mg | 2% | USDA_SR |
| 4943 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 28.00 mg | 2% | USDA_SR |
| 4944 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 28.00 mg | 2% | USDA_SR |
| 4945 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 28.00 mg | 2% | USDA_SR |
| 4946 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 28.00 mg | 2% | USDA_SR |
| 4947 | Raisins, seeded | Fruits and Fruit Juices | 28.00 mg | 2% | USDA_SR |
| 4948 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 28.00 mg | 2% | USDA_SR |
| 4949 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 28.00 mg | 2% | USDA_SR |
| 4950 | Pillsbury, Cinnamon Rolls with Icing, refrigerated dough | Baked Products | 28.00 mg | 2% | USDA_SR |
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