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 251–300 of 415 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Raspberries, raw | Fruits and Fruit Juices | 16.41 mg | 1% |
| 252 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 16.36 mg | 1% |
| 253 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 16.34 mg | 1% |
| 254 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 16.23 mg | 1% |
| 255 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 16.20 mg | 1% |
| 256 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 16.00 mg | 1% |
| 257 | Blackberries, raw | Fruits and Fruit Juices | 15.45 mg | 1% |
| 258 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 15.00 mg | 1% |
| 259 | Fish, pollock, raw | Finfish and Shellfish Products | 15.00 mg | 1% |
| 260 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 15.00 mg | 1% |
| 261 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 15.00 mg | 1% |
| 262 | Onions, yellow, raw | Vegetables and Vegetable Products | 15.00 mg | 1% |
| 263 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 14.93 mg | 1% |
| 264 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 14.84 mg | 1% |
| 265 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 14.46 mg | 1% |
| 266 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 14.40 mg | 1% |
| 267 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 14.24 mg | 1% |
| 268 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 14.03 mg | 1% |
| 269 | Ketchup, restaurant | Vegetables and Vegetable Products | 14.00 mg | 1% |
| 270 | Butter, stick, unsalted | Dairy and Egg Products | 14.00 mg | 1% |
| 271 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 13.91 mg | 1% |
| 272 | Beets, raw | Vegetables and Vegetable Products | 13.82 mg | 1% |
| 273 | Buckwheat, whole grain | Cereal Grains and Pasta | 13.64 mg | 1% |
| 274 | Chicken, wing, meat and skin, raw | Poultry Products | 13.55 mg | 1% |
| 275 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.00 mg | 1% |
| 276 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 1% |
| 277 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 1% |
| 278 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.00 mg | 1% |
| 279 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 1% |
| 280 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 1% |
| 281 | Pork, cured, bacon, cooked, restaurant | Pork Products | 13.00 mg | 1% |
| 282 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 12.86 mg | 1% |
| 283 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 12.81 mg | 1% |
| 284 | Pineapple, raw | Fruits and Fruit Juices | 12.50 mg | 1% |
| 285 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 12.40 mg | 1% |
| 286 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 12.26 mg | 1% |
| 287 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 12.00 mg | 1% |
| 288 | Strawberries, raw | Fruits and Fruit Juices | 12.00 mg | 1% |
| 289 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 12.00 mg | 1% |
| 290 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 12.00 mg | 1% |
| 291 | Strawberries, raw | Fruits and Fruit Juices | 12.00 mg | 1% |
| 292 | Blueberries, raw | Fruits and Fruit Juices | 11.69 mg | 1% |
| 293 | Blueberries, raw | Fruits and Fruit Juices | 11.69 mg | 1% |
| 294 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 11.65 mg | 1% |
| 295 | Apricot, with skin, raw | Fruits and Fruit Juices | 11.59 mg | 1% |
| 296 | Flour, sorghum | Cereal Grains and Pasta | 11.41 mg | 1% |
| 297 | Eggplant, raw | Vegetables and Vegetable Products | 11.06 mg | 1% |
| 298 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 11.03 mg | 1% |
| 299 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.00 mg | 1% |
| 300 | Fish, haddock, raw | Finfish and Shellfish Products | 11.00 mg | 1% |
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