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 501–550 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
501	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	363.00 mg	28%	CNF
502	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	363.00 mg	28%	CNF
503	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	361.00 mg	28%	USDA_SR
504	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	361.00 mg	28%	USDA_SR
505	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	360.00 mg	28%	USDA_SR
506	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	360.00 mg	28%	CNF
507	KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce	Dairy and Egg Products	359.00 mg	28%	USDA_SR
508	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	357.00 mg	27%	USDA_SR
509	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	357.00 mg	27%	USDA_SR
510	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	357.00 mg	27%	USDA_SR
511	Cheese puffs and twists, corn based, baked, low fat	Snacks	357.00 mg	27%	USDA_SR
512	Waffles, chocolate chip, frozen, ready-to-heat	Baked Products	357.00 mg	27%	USDA_SR
513	Waffle, chocolate chip, frozen, ready-to-heat	Baked Products	357.00 mg	27%	CNF
514	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	357.00 mg	27%	CNF
515	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	355.00 mg	27%	USDA_SR
516	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	351.00 mg	27%	USDA_SR
517	Cheese, cream, fat free	Dairy and Egg Products	351.00 mg	27%	USDA_SR
518	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	351.00 mg	27%	USDA_SR
519	T.G.I. FRIDAY'S, fried mozzarella	Restaurant Foods	351.00 mg	27%	USDA_SR
520	Cheese, cream, fat free	Dairy and Egg Products	351.00 mg	27%	CNF
521	Tofu, raw, regular, prepared with calcium sulfate	Legumes and Legume Products	350.00 mg	27%	USDA_SR
522	Cornmeal, white, self-rising, degermed, enriched	Cereal Grains and Pasta	350.00 mg	27%	USDA_SR
523	Cornmeal, yellow, self-rising, degermed, enriched	Cereal Grains and Pasta	350.00 mg	27%	USDA_SR
524	Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate)	Legumes and Legume Products	350.00 mg	27%	CNF
525	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	349.00 mg	27%	USDA_SR
526	Carob flour	Legumes and Legume Products	348.00 mg	27%	USDA_SR
527	Carob (St. John's bread), flour	Legumes and Legume Products	348.00 mg	27%	CNF
528	Nuts, almond butter, plain, with salt added	Nut and Seed Products	347.00 mg	27%	USDA_SR
529	Nuts, almond butter, plain, without salt added	Nut and Seed Products	347.00 mg	27%	USDA_SR
530	Nuts, almond butter, plain, salted	Nuts and Seeds	347.00 mg	27%	CNF
531	Nuts, almond butter, plain	Nuts and Seeds	347.00 mg	27%	CNF
532	Tofu, hard, prepared with nigari	Legumes and Legume Products	345.00 mg	27%	USDA_SR
533	Pancakes, plain, dry mix, complete (includes buttermilk)	Baked Products	344.00 mg	26%	USDA_SR
534	Infant formula, NESTLE, GOOD START SUPREME, with iron, powder	Baby Foods	343.00 mg	26%	USDA_SR
535	Infant formula, GERBER, GOOD START, PROTECT PLUS, powder	Baby Foods	343.00 mg	26%	USDA_SR
536	Pancakes, plain, dry mix, incomplete (includes buttermilk)	Baked Products	342.00 mg	26%	USDA_SR
537	Baobab powder	Fruits and Fruit Juices	342.00 mg	26%	USDA_SR
538	Flour, soy, defatted	Legumes and Legume Products	338.00 mg	26%	USDA_FF
539	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	338.00 mg	26%	USDA_SR
540	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	338.00 mg	26%	USDA_SR
541	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	338.00 mg	26%	CNF
542	Cereal, ready to eat, Life, Quaker	Breakfast cereals	336.00 mg	26%	CNF
543	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	334.00 mg	26%	USDA_SR
544	Mozzarella sticks, fried	Mixed Dishes	334.00 mg	26%	CNF
545	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Snacks	333.00 mg	26%	USDA_SR
546	Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors	Snacks	333.00 mg	26%	USDA_SR
547	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	333.00 mg	26%	USDA_SR
548	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	333.00 mg	26%	USDA_SR
549	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	333.00 mg	26%	USDA_SR
550	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	333.00 mg	26%	USDA_SR

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Vegetarian foods high in Calcium

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