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 3101–3150 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Winged bean tuber, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 3102 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 29.00 mg | 2% |
| 3103 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 29.00 mg | 2% |
| 3104 | Tamales (Navajo) | American Indian/Alaska Native Foods | 29.00 mg | 2% |
| 3105 | Snacks, corn-based, extruded, onion-flavor | Snacks | 29.00 mg | 2% |
| 3106 | Rose-apples, raw | Fruits and Fruit Juices | 29.00 mg | 2% |
| 3107 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 3108 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 3109 | Wheat, hard red winter | Cereal Grains and Pasta | 29.00 mg | 2% |
| 3110 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 3111 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 3112 | Fish, herring eggs, Pacific, dry (Alaska Native) | American Indian/Alaska Native Foods | 29.00 mg | 2% |
| 3113 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 3114 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 29.00 mg | 2% |
| 3115 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 3116 | Vegetarian meatloaf or patties | Legumes and Legume Products | 29.00 mg | 2% |
| 3117 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 3118 | Cookies, brownies, commercially prepared | Baked Products | 29.00 mg | 2% |
| 3119 | Cookies, butter, commercially prepared, unenriched | Baked Products | 29.00 mg | 2% |
| 3120 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 29.00 mg | 2% |
| 3121 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 29.00 mg | 2% |
| 3122 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 29.00 mg | 2% |
| 3123 | Blackberries, raw | Fruits and Fruit Juices | 29.00 mg | 2% |
| 3124 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 29.00 mg | 2% |
| 3125 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 29.00 mg | 2% |
| 3126 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 2% |
| 3127 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 29.00 mg | 2% |
| 3128 | Soup, cream of chicken, dry, mix, prepared with water | Soups, Sauces, and Gravies | 29.00 mg | 2% |
| 3129 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 29.00 mg | 2% |
| 3130 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 29.00 mg | 2% |
| 3131 | Cookies, butter, commercially prepared, enriched | Baked Products | 29.00 mg | 2% |
| 3132 | Pie, coconut creme, commercially prepared | Baked Products | 29.00 mg | 2% |
| 3133 | Archway Home Style Cookies, Molasses | Baked Products | 29.00 mg | 2% |
| 3134 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 29.00 mg | 2% |
| 3135 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 29.00 mg | 2% |
| 3136 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 29.00 mg | 2% |
| 3137 | Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 2% |
| 3138 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 29.00 mg | 2% |
| 3139 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 29.00 mg | 2% |
| 3140 | Barley, pearled, raw | Cereal Grains and Pasta | 29.00 mg | 2% |
| 3141 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat and skin with breading | Fast Foods | 29.00 mg | 2% |
| 3142 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 29.00 mg | 2% |
| 3143 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 29.00 mg | 2% |
| 3144 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 29.00 mg | 2% |
| 3145 | Fast foods, shrimp, breaded and fried | Fast Foods | 29.00 mg | 2% |
| 3146 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 29.00 mg | 2% |
| 3147 | Pheasant, leg, meat only, raw | Poultry Products | 29.00 mg | 2% |
| 3148 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 29.00 mg | 2% |
| 3149 | Refried beans, canned, traditional style | Legumes and Legume Products | 29.00 mg | 2% |
| 3150 | KFC, Coleslaw | Fast Foods | 28.00 mg | 2% |
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