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.
FDA daily value: 1300 mg
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Showing 151–200 of 415 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 46.00 mg | 4% |
| 152 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 46.00 mg | 4% |
| 153 | Broccoli, raw | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 154 | Broccoli, raw | Vegetables and Vegetable Products | 46.00 mg | 4% |
| 155 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 45.53 mg | 4% |
| 156 | Parsnips, raw | Vegetables and Vegetable Products | 44.16 mg | 3% |
| 157 | Flour, potato | Vegetables and Vegetable Products | 44.12 mg | 3% |
| 158 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 43.96 mg | 3% |
| 159 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 43.31 mg | 3% |
| 160 | Oranges, raw, navels | Fruits and Fruit Juices | 43.00 mg | 3% |
| 161 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 43.00 mg | 3% |
| 162 | Flour, oat, whole grain | Cereal Grains and Pasta | 42.81 mg | 3% |
| 163 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 42.59 mg | 3% |
| 164 | Carrots, baby, raw | Vegetables and Vegetable Products | 42.23 mg | 3% |
| 165 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 42.00 mg | 3% |
| 166 | Nuts, cashew nuts, raw | Nut and Seed Products | 41.95 mg | 3% |
| 167 | Cabbage, green, raw | Vegetables and Vegetable Products | 41.84 mg | 3% |
| 168 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 41.41 mg | 3% |
| 169 | Fennel, bulb, raw | Vegetables and Vegetable Products | 41.30 mg | 3% |
| 170 | Hummus, commercial | Legumes and Legume Products | 41.00 mg | 3% |
| 171 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 40.48 mg | 3% |
| 172 | Beans, snap, green, raw | Vegetables and Vegetable Products | 40.05 mg | 3% |
| 173 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 39.84 mg | 3% |
| 174 | Brussels sprouts, raw | Vegetables and Vegetable Products | 38.64 mg | 3% |
| 175 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 38.00 mg | 3% |
| 176 | Flour, quinoa | Cereal Grains and Pasta | 37.56 mg | 3% |
| 177 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 37.38 mg | 3% |
| 178 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 37.00 mg | 3% |
| 179 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 37.00 mg | 3% |
| 180 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 36.85 mg | 3% |
| 181 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 36.00 mg | 3% |
| 182 | Flour, coconut | Nut and Seed Products | 35.98 mg | 3% |
| 183 | Flour, barley | Cereal Grains and Pasta | 35.56 mg | 3% |
| 184 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 35.05 mg | 3% |
| 185 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 35.00 mg | 3% |
| 186 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 35.00 mg | 3% |
| 187 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 188 | Kiwifruit, green, raw | Fruits and Fruit Juices | 35.00 mg | 3% |
| 189 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 35.00 mg | 3% |
| 190 | Bulgur, dry, raw | Cereal Grains and Pasta | 34.11 mg | 3% |
| 191 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 192 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 33.00 mg | 3% |
| 193 | Turnips, raw | Vegetables and Vegetable Products | 32.70 mg | 3% |
| 194 | Flour, rye | Cereal Grains and Pasta | 32.24 mg | 2% |
| 195 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 32.00 mg | 2% |
| 196 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 32.00 mg | 2% |
| 197 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 31.00 mg | 2% |
| 198 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 31.00 mg | 2% |
| 199 | Cabbage, red, raw | Vegetables and Vegetable Products | 30.99 mg | 2% |
| 200 | Radicchio, raw | Vegetables and Vegetable Products | 30.91 mg | 2% |
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