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 5301–5350 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5301	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5302	Carrot juice, canned	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5303	Kohlrabi, raw	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5304	Gourd, white flowered (calabash gourd), boiled, drained	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5305	Beans, lima (fordhook), frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5306	Asparagus, raw	Vegetables and Vegetable Products	24.00 mg	2%	CNF
5307	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	24.00 mg	2%	CNF
5308	Sugar-apple, raw	Fruits and fruit juices	24.00 mg	2%	CNF
5309	Prune, dehydrated (low moisture), cooked	Fruits and fruit juices	24.00 mg	2%	CNF
5310	Jackfruit, raw	Fruits and fruit juices	24.00 mg	2%	CNF
5311	Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice	Breakfast cereals	24.00 mg	2%	CNF
5312	Cereal, hot, cream of rice, dry	Breakfast cereals	24.00 mg	2%	CNF
5313	Soup, cream, celery, canned, condensed	Soups, Sauces and Gravies	24.00 mg	2%	CNF
5314	Salad dressing, french, commercial, regular	Fats and Oils	24.00 mg	2%	CNF
5315	Salt, table	Spices and Herbs	24.00 mg	2%	CNF
5316	Butter, regular	Dairy and Egg Products	24.00 mg	2%	CNF
5317	Butter, unsalted	Dairy and Egg Products	24.00 mg	2%	CNF
5318	Butter, whipped	Dairy and Egg Products	24.00 mg	2%	CNF
5319	Pretzels, soft, unsalted	Snacks	23.00 mg	2%	USDA_SR
5320	Babyfood, vegetables, carrots, junior	Baby Foods	23.00 mg	2%	USDA_SR
5321	Butter, whipped, with salt	Dairy and Egg Products	23.00 mg	2%	USDA_SR
5322	Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	Baked Products	23.00 mg	2%	USDA_SR
5323	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	23.00 mg	2%	USDA_SR
5324	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Breakfast Cereals	23.00 mg	2%	USDA_SR
5325	Cracker, meal	Baked Products	23.00 mg	2%	USDA_SR
5326	Crackers, matzo, whole-wheat	Baked Products	23.00 mg	2%	USDA_SR
5327	Cake, boston cream pie, commercially prepared	Baked Products	23.00 mg	2%	USDA_SR
5328	Bacon, meatless	Legumes and Legume Products	23.00 mg	2%	USDA_SR
5329	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	23.00 mg	2%	USDA_SR
5330	SMART SOUP, French Lentil	Soups, Sauces, and Gravies	23.00 mg	2%	USDA_SR
5331	SMART SOUP, Santa Fe Corn Chowder	Soups, Sauces, and Gravies	23.00 mg	2%	USDA_SR
5332	Soup, cream of asparagus, canned, condensed	Soups, Sauces, and Gravies	23.00 mg	2%	USDA_SR
5333	SMART SOUP, Vietnamese Carrot Lemongrass	Soups, Sauces, and Gravies	23.00 mg	2%	USDA_SR
5334	SMART SOUP, Moroccan Chick Pea	Soups, Sauces, and Gravies	23.00 mg	2%	USDA_SR
5335	Peas and carrots, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5336	Peas and carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5337	Peas and carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5338	Frozen novelties, Sugar Free, CREAMSICLE Pops	Sweets	23.00 mg	2%	USDA_SR
5339	Peppers, jalapeno, canned, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5340	Turnips, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5341	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5342	Peas and carrots, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5343	Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5344	Onions, raw	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5345	Butter replacement, without fat, powder	Fats and Oils	23.00 mg	2%	USDA_SR
5346	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5347	Asparagus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5348	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	23.00 mg	2%	USDA_SR
5349	Pretzels, soft	Snacks	23.00 mg	2%	USDA_SR
5350	Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	23.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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