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 201–250 of 415 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Flour, buckwheat | Cereal Grains and Pasta | 30.55 mg | 2% |
| 202 | Carrots, mature, raw | Vegetables and Vegetable Products | 30.48 mg | 2% |
| 203 | Flour, spelt, whole grain | Cereal Grains and Pasta | 30.04 mg | 2% |
| 204 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 205 | Cookies, oatmeal, soft, with raisins | Baked Products | 29.00 mg | 2% |
| 206 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 28.21 mg | 2% |
| 207 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% |
| 208 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 28.00 mg | 2% |
| 209 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 28.00 mg | 2% |
| 210 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.78 mg | 2% |
| 211 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 27.56 mg | 2% |
| 212 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 27.00 mg | 2% |
| 213 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 26.06 mg | 2% |
| 214 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 25.94 mg | 2% |
| 215 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 24.82 mg | 2% |
| 216 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 24.38 mg | 2% |
| 217 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 24.08 mg | 2% |
| 218 | Turkey, ground, 93% lean/ 7% fat, raw | Poultry Products | 23.63 mg | 2% |
| 219 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 22.69 mg | 2% |
| 220 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 22.33 mg | 2% |
| 221 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 22.00 mg | 2% |
| 222 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 21.74 mg | 2% |
| 223 | Radishes, red, raw | Vegetables and Vegetable Products | 21.51 mg | 2% |
| 224 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 21.00 mg | 2% |
| 225 | Butter, stick, salted | Dairy and Egg Products | 21.00 mg | 2% |
| 226 | Onions, white, raw | Vegetables and Vegetable Products | 21.00 mg | 2% |
| 227 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 20.85 mg | 2% |
| 228 | Asparagus, green, raw | Vegetables and Vegetable Products | 20.58 mg | 2% |
| 229 | Cauliflower, raw | Vegetables and Vegetable Products | 20.35 mg | 2% |
| 230 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 19.83 mg | 2% |
| 231 | Flour, semolina, fine | Cereal Grains and Pasta | 19.76 mg | 2% |
| 232 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 19.20 mg | 1% |
| 233 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 19.00 mg | 1% |
| 234 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 19.00 mg | 1% |
| 235 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 19.00 mg | 1% |
| 236 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 19.00 mg | 1% |
| 237 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 19.00 mg | 1% |
| 238 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 19.00 mg | 1% |
| 239 | Flour, 00 | Cereal Grains and Pasta | 18.68 mg | 1% |
| 240 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 18.00 mg | 1% |
| 241 | Tomato, puree, canned | Vegetables and Vegetable Products | 17.64 mg | 1% |
| 242 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 17.16 mg | 1% |
| 243 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 17.10 mg | 1% |
| 244 | Onions, red, raw | Vegetables and Vegetable Products | 17.00 mg | 1% |
| 245 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 17.00 mg | 1% |
| 246 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 16.93 mg | 1% |
| 247 | Strawberries, raw | Fruits and Fruit Juices | 16.90 mg | 1% |
| 248 | Strawberries, raw | Fruits and Fruit Juices | 16.90 mg | 1% |
| 249 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 16.55 mg | 1% |
| 250 | Raspberries, raw | Fruits and Fruit Juices | 16.41 mg | 1% |
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