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 5201–5250 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5201	Beans, mung, long rice (chinese noodles), dehydrated	Legumes and Legume Products	25.00 mg	2%	CNF
5202	Juice drink, citrus fruit, frozen concentrate	Beverages	25.00 mg	2%	CNF
5203	Radish, raw	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5204	Peas, green, raw	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5205	Carrot, canned, drained solids	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5206	Vegetables, mixed, frozen, boiled, drained	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5207	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5208	Potato, hashed brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5209	Lentils, sprouted, raw	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5210	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5211	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	25.00 mg	2%	CNF
5212	Raspberry, raw	Fruits and fruit juices	25.00 mg	2%	CNF
5213	Persimmon, japanese, dried	Fruits and fruit juices	25.00 mg	2%	CNF
5214	Gooseberry raw	Fruits and fruit juices	25.00 mg	2%	CNF
5215	Cereal, ready to eat, Just Right, Kellogg's	Breakfast cereals	25.00 mg	2%	CNF
5216	Sauce, teriyaki, ready-to-serve	Soups, Sauces and Gravies	25.00 mg	2%	CNF
5217	Squash, winter, acorn, raw	Vegetables and Vegetable Products	24.82 mg	2%	USDA_FF
5218	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	24.38 mg	2%	USDA_FF
5219	Khorasan, grain, dry, raw	Cereal Grains and Pasta	24.08 mg	2%	USDA_FF
5220	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	24.00 mg	2%	USDA_SR
5221	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Baked Products	24.00 mg	2%	USDA_SR
5222	Doughnuts, cake-type, plain, chocolate-coated or frosted	Baked Products	24.00 mg	2%	USDA_SR
5223	Cake, snack cakes, creme-filled, sponge	Baked Products	24.00 mg	2%	USDA_SR
5224	Snacks, potato chips, lightly salted	Snacks	24.00 mg	2%	USDA_SR
5225	Jackfruit, raw	Fruits and Fruit Juices	24.00 mg	2%	USDA_SR
5226	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	24.00 mg	2%	USDA_SR
5227	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	24.00 mg	2%	USDA_SR
5228	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	24.00 mg	2%	USDA_SR
5229	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	24.00 mg	2%	USDA_SR
5230	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	24.00 mg	2%	USDA_SR
5231	Salt, table	Spices and Herbs	24.00 mg	2%	USDA_SR
5232	Butter, without salt	Dairy and Egg Products	24.00 mg	2%	USDA_SR
5233	Butter, salted	Dairy and Egg Products	24.00 mg	2%	USDA_SR
5234	Archway Home Style Cookies, Iced Molasses	Baked Products	24.00 mg	2%	USDA_SR
5235	Snacks, bagel chips, plain	Snacks	24.00 mg	2%	USDA_SR
5236	Babyfood, vegetables, squash, junior	Baby Foods	24.00 mg	2%	USDA_SR
5237	Babyfood, vegetables, squash, strained	Baby Foods	24.00 mg	2%	USDA_SR
5238	McDONALD'S, Side Salad	Fast Foods	24.00 mg	2%	USDA_SR
5239	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	24.00 mg	2%	USDA_SR
5240	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Breakfast Cereals	24.00 mg	2%	USDA_SR
5241	Babyfood, cereal, with egg yolks, junior	Baby Foods	24.00 mg	2%	USDA_SR
5242	Dressing, honey mustard, fat-free	Fats and Oils	24.00 mg	2%	USDA_SR
5243	Salad dressing, french dressing, commercial, regular, without salt	Fats and Oils	24.00 mg	2%	USDA_SR
5244	Babyfood, cereal, with egg yolks, strained	Baby Foods	24.00 mg	2%	USDA_SR
5245	Snacks, potato chips, plain, unsalted	Snacks	24.00 mg	2%	USDA_SR
5246	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted	Snacks	24.00 mg	2%	USDA_SR
5247	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5248	Carrot juice, canned	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5249	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted	Snacks	24.00 mg	2%	USDA_SR
5250	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	24.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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