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 5451–5500 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5451	Pie, fried, fruit (apple, blueberry, peach, strawberry)	Baked Products	22.00 mg	2%	CNF
5452	Bread stick, plain	Baked Products	22.00 mg	2%	CNF
5453	Beans, adzuki, canned, sweetened	Legumes and Legume Products	22.00 mg	2%	CNF
5454	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	22.00 mg	2%	CNF
5455	Onion, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5456	Squash, winter, butternut, raw	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5457	Onion, boiled, drained	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5458	Cauliflower, raw	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5459	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5460	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5461	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5462	Sesbania flowers, steamed	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5463	Peas, green, frozen, unprepared	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5464	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5465	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5466	Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid	Vegetables and Vegetable Products	22.00 mg	2%	CNF
5467	Grapefruit, pink or red, all areas, raw	Fruits and fruit juices	22.00 mg	2%	CNF
5468	Banana, dehydrated or banana powder	Fruits and fruit juices	22.00 mg	2%	CNF
5469	Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post	Breakfast cereals	22.00 mg	2%	CNF
5470	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	22.00 mg	2%	CNF
5471	Soup, onion, canned, condensed	Soups, Sauces and Gravies	22.00 mg	2%	CNF
5472	Coffee whitener (non dairy), powdered	Dairy and Egg Products	22.00 mg	2%	CNF
5473	Squash, winter, butternut, raw	Vegetables and Vegetable Products	21.74 mg	2%	USDA_FF
5474	Radishes, red, raw	Vegetables and Vegetable Products	21.51 mg	2%	USDA_FF
5475	Onions, white, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_FF
5476	Butter, stick, salted	Dairy and Egg Products	21.00 mg	2%	USDA_FF
5477	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	21.00 mg	2%	USDA_FF
5478	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	21.00 mg	2%	USDA_SR
5479	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	21.00 mg	2%	USDA_SR
5480	Bread, banana, prepared from recipe, made with margarine	Baked Products	21.00 mg	2%	USDA_SR
5481	Lima beans, large, mature seeds, canned	Legumes and Legume Products	21.00 mg	2%	USDA_SR
5482	Beverages, Cocoa mix, powder, prepared with water	Beverages	21.00 mg	2%	USDA_SR
5483	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
5484	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
5485	Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
5486	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	21.00 mg	2%	USDA_SR
5487	Guavas, strawberry, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5488	Cookies, chocolate sandwich, with creme filling, regular	Baked Products	21.00 mg	2%	USDA_SR
5489	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	21.00 mg	2%	USDA_SR
5490	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	21.00 mg	2%	USDA_SR
5491	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
5492	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5493	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
5494	Soup, pea, green, canned, condensed	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
5495	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
5496	Babyfood, prunes, without vitamin c, strained	Baby Foods	21.00 mg	2%	USDA_SR
5497	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
5498	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
5499	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
5500	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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