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 5251–5300 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5251	Peas, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5252	Peas, green, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5253	Peas, green, canned, drained solids, rinsed in tap water	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5254	Lima beans, immature seeds, frozen, fordhook, unprepared	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5255	Salad dressing, caesar, low calorie	Fats and Oils	24.00 mg	2%	USDA_SR
5256	Couscous, dry	Cereal Grains and Pasta	24.00 mg	2%	USDA_SR
5257	Flan, caramel custard, dry mix	Sweets	24.00 mg	2%	USDA_SR
5258	Gourd, white-flowered (calabash), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5259	Gourd, white-flowered (calabash), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5260	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	24.00 mg	2%	USDA_SR
5261	Rye flour, medium	Cereal Grains and Pasta	24.00 mg	2%	USDA_SR
5262	Rye grain	Cereal Grains and Pasta	24.00 mg	2%	USDA_SR
5263	Fiddlehead ferns, frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5264	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5265	Beans, snap, yellow, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5266	Beans, snap, yellow, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5267	Beans, snap, green, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5268	Kohlrabi, raw	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5269	Asparagus, raw	Vegetables and Vegetable Products	24.00 mg	2%	USDA_SR
5270	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	24.00 mg	2%	USDA_SR
5271	Sugar-apples, (sweetsop), raw	Fruits and Fruit Juices	24.00 mg	2%	USDA_SR
5272	Prunes, dehydrated (low-moisture), stewed	Fruits and Fruit Juices	24.00 mg	2%	USDA_SR
5273	Candies, sweet chocolate	Sweets	24.00 mg	2%	USDA_SR
5274	Restaurant, Latino, tamale, corn	Restaurant Foods	24.00 mg	2%	USDA_SR
5275	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	24.00 mg	2%	USDA_SR
5276	Snacks, potato chips, lightly salted	Snacks	24.00 mg	2%	CNF
5277	Energy drink, coffee flavours, light	Beverages	24.00 mg	2%	CNF
5278	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5279	Salad dressing, honey mustard, fat free	Fats and Oils	24.00 mg	2%	CNF
5280	Tamale, corn	Mixed Dishes	24.00 mg	2%	CNF
5281	Snacks, bagel chips	Snacks	24.00 mg	2%	CNF
5282	Fiddlehead greens (ferns), frozen, boiled, drained	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5283	Peas, green, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5284	Gourd, white-flowered (calabash gourd), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5285	Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5286	Salad dressing, caesar, low Calorie	Fats and Oils	24.00 mg	2%	CNF
5287	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5288	Fast foods, hot dog, plain	Fast Foods	24.00 mg	2%	CNF
5289	Grains, rye flour, medium	Cereals, Grains and Pasta	24.00 mg	2%	CNF
5290	Grains, couscous, dry	Cereals, Grains and Pasta	24.00 mg	2%	CNF
5291	Dessert, flan, caramel custard, dry mix, unprepared	Sweets	24.00 mg	2%	CNF
5292	Candies, bars, sweet chocolate	Sweets	24.00 mg	2%	CNF
5293	Doughnut (donut), cake-type, plain, chocolate coated or iced	Baked Products	24.00 mg	2%	CNF
5294	Cake, snack cake, cream-filled, sponge	Baked Products	24.00 mg	2%	CNF
5295	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	24.00 mg	2%	CNF
5296	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	24.00 mg	2%	CNF
5297	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	24.00 mg	2%	CNF
5298	Fiddlehead greens (ferns), frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5299	Peas, green, frozen, boiled, drained	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5300	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	24.00 mg	2%	CNF

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Vegetarian foods high in Calcium

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