Vegetarian foods high in Calcium

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 5001–5050 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5002	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5003	Potatoes, mashed, dehydrated, flakes without milk, dry form	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5004	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5005	Peas, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5006	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5007	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5008	Peas, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5009	Radishes, white icicle, raw	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5010	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5011	Persimmons, native, raw	Fruits and Fruit Juices	27.00 mg	2%	USDA_SR
5012	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	27.00 mg	2%	USDA_SR
5013	Spelt, uncooked	Cereal Grains and Pasta	27.00 mg	2%	USDA_SR
5014	Candies, peanut brittle, prepared-from-recipe	Sweets	27.00 mg	2%	USDA_SR
5015	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	27.00 mg	2%	USDA_SR
5016	Wheat, soft red winter	Cereal Grains and Pasta	27.00 mg	2%	USDA_SR
5017	Sweet potato, cooked, boiled, without skin	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5018	Radishes, oriental, raw	Vegetables and Vegetable Products	27.00 mg	2%	USDA_SR
5019	Babyfood, dessert, peach yogurt	Baby Foods	27.00 mg	2%	USDA_SR
5020	Garlic bread, frozen	Baked Products	27.00 mg	2%	USDA_SR
5021	Pie fillings, blueberry, canned	Sweets	27.00 mg	2%	USDA_SR
5022	Snacks, pretzels, hard, plain, salted	Snacks	27.00 mg	2%	USDA_SR
5023	Sweet potato, french-fried, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	2%	CNF
5024	Bread, garlic	Baked Products	27.00 mg	2%	CNF
5025	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	27.00 mg	2%	CNF
5026	Sweet potato, boiled without skin, with salt	Vegetables and Vegetable Products	27.00 mg	2%	CNF
5027	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	CNF
5028	Peas, green, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	CNF
5029	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%	CNF
5030	Vinegar, balsamic	Spices and Herbs	27.00 mg	2%	CNF
5031	Grains, spelt, uncooked	Cereals, Grains and Pasta	27.00 mg	2%	CNF
5032	Sweets, pie fillings, blueberry, canned	Sweets	27.00 mg	2%	CNF
5033	Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium	Soups, Sauces and Gravies	27.00 mg	2%	CNF
5034	Sauce, pasta, spaghetti or marinara, ready-to-serve	Soups, Sauces and Gravies	27.00 mg	2%	CNF
5035	Fast foods, entree, chili con carne	Fast Foods	27.00 mg	2%	CNF
5036	Grains, wheat, soft red winter	Cereals, Grains and Pasta	27.00 mg	2%	CNF
5037	Snacks, pretzels, hard, plain, salted	Snacks	27.00 mg	2%	CNF
5038	Candies, peanut brittle, homemade	Sweets	27.00 mg	2%	CNF
5039	Cracker, rusk toast	Baked Products	27.00 mg	2%	CNF
5040	Cookie, vanilla sandwich with cream filling	Baked Products	27.00 mg	2%	CNF
5041	Cookie, sugar wafer sandwich with cream filling	Baked Products	27.00 mg	2%	CNF
5042	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	27.00 mg	2%	CNF
5043	Beans, black, mature seeds, boiled	Legumes and Legume Products	27.00 mg	2%	CNF
5044	Beans, legumes, mung (green gram), boiled, salted	Legumes and Legume Products	27.00 mg	2%	CNF
5045	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	27.00 mg	2%	CNF
5046	Beans, legumes, mung (green gram), boiled	Legumes and Legume Products	27.00 mg	2%	CNF
5047	Beans, adzuki, yokan (bean jelly)	Legumes and Legume Products	27.00 mg	2%	CNF
5048	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	27.00 mg	2%	CNF
5049	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	27.00 mg	2%	CNF
5050	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	27.00 mg	2%	CNF

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Vegetarian foods high in Calcium

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