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 5501–5550 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5501	Babyfood, peas, dices, toddler	Baby Foods	21.00 mg	2%	USDA_SR
5502	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5503	Potato chips, without salt, reduced fat	Snacks	21.00 mg	2%	USDA_SR
5504	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%	USDA_SR
5505	Vegetables, mixed, canned, solids and liquids	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5506	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5507	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5508	Pasta, dry, enriched	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
5509	Noodles, flat, crunchy, Chinese restaurant	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
5510	Wild rice, raw	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
5511	Snacks, potato chips, reduced fat	Snacks	21.00 mg	2%	USDA_SR
5512	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%	USDA_SR
5513	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%	USDA_SR
5514	Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5515	Artichokes, (globe or french), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5516	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5517	Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5518	Restaurant, family style, onion rings	Restaurant Foods	21.00 mg	2%	USDA_SR
5519	Pasta, dry, unenriched	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
5520	Snacks, rice cakes, brown rice, rye	Snacks	21.00 mg	2%	USDA_SR
5521	Candies, MOUNDS Candy Bar	Sweets	21.00 mg	2%	USDA_SR
5522	Squash, zucchini, baby, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5523	Squash, summer, crookneck and straightneck, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5524	Pumpkin, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5525	Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5526	Artichokes, (globe or french), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
5527	Jujube, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5528	Snacks, crisped rice bar, chocolate chip	Snacks	21.00 mg	2%	USDA_SR
5529	Sapodilla, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5530	Plums, dried (prunes), stewed, with added sugar	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
5531	Candies, honey-combed, with peanut butter	Sweets	21.00 mg	2%	USDA_SR
5532	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	21.00 mg	2%	CNF
5533	Restaurant, Chinese, noodles, crunchy	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5534	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	CNF
5535	Artichoke (Globe, French), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	CNF
5536	Vegetables, mixed, canned, unsalted	Vegetables and Vegetable Products	21.00 mg	2%	CNF
5537	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	21.00 mg	2%	CNF
5538	Fast foods, dessert, burrito with fruit (apple or cherry)	Fast Foods	21.00 mg	2%	CNF
5539	Pasta, macaroni (elbow), unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5540	Pasta, spaghetti, unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5541	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5542	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5543	Grains, rice, wild, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5544	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5545	Grains, rye flour, light	Cereals, Grains and Pasta	21.00 mg	2%	CNF
5546	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%	CNF
5547	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%	CNF
5548	Snacks, rice cakes, brown rice, rye	Snacks	21.00 mg	2%	CNF
5549	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%	CNF
5550	Candies, bars, Mounds	Sweets	21.00 mg	2%	CNF

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Vegetarian foods high in Calcium

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