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 551–600 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
551	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	333.00 mg	26%	USDA_SR
552	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	331.00 mg	25%	USDA_SR
553	DENNY'S, mozzarella cheese sticks	Restaurant Foods	331.00 mg	25%	USDA_SR
554	Spices, chili powder	Spices and Herbs	330.00 mg	25%	USDA_SR
555	Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.)	Dairy and Egg Products	330.00 mg	25%	CNF
556	Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.)	Dairy and Egg Products	330.00 mg	25%	CNF
557	Cereal, ready to eat, Chex: honey nut, General Mills	Breakfast cereals	330.00 mg	25%	CNF
558	Spices, chili powder	Spices and Herbs	330.00 mg	25%	CNF
559	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	328.00 mg	25%	USDA_SR
560	Egg substitute, powder	Dairy and Egg Products	326.00 mg	25%	USDA_SR
561	Egg substitute, powder	Dairy and Egg Products	326.00 mg	25%	CNF
562	Restaurant, Latino, pupusas con queso (pupusas, cheese)	Restaurant Foods	325.00 mg	25%	USDA_SR
563	Formulated Bar, SOUTH BEACH protein bar	Snacks	322.00 mg	25%	USDA_SR
564	Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk	Babyfoods	320.00 mg	25%	CNF
565	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	320.00 mg	25%	CNF
566	APPLEBEE'S, mozzarella sticks	Restaurant Foods	319.00 mg	25%	USDA_SR
567	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	318.00 mg	24%	USDA_SR
568	Rosemary, fresh	Spices and Herbs	317.00 mg	24%	USDA_SR
569	Spices, rosemary, fresh	Spices and Herbs	317.00 mg	24%	CNF
570	Restaurant, Mexican, cheese enchilada	Restaurant Foods	314.00 mg	24%	USDA_SR
571	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	313.00 mg	24%	USDA_SR
572	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	313.00 mg	24%	USDA_SR
573	Babyfood, cereal, wheat, with milk powder, dry	Babyfoods	312.00 mg	24%	CNF
574	Cheese sauce, prepared from recipe	Dairy and Egg Products	311.00 mg	24%	USDA_SR
575	Potatoes, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	311.00 mg	24%	USDA_SR
576	Potato, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	311.00 mg	24%	CNF
577	Cheese sauce, homemade	Dairy and Egg Products	311.00 mg	24%	CNF
578	Lambsquarters, raw	Vegetables and Vegetable Products	309.00 mg	24%	USDA_SR
579	Lambsquarters, raw	Vegetables and Vegetable Products	309.00 mg	24%	CNF
580	Waffles, plain, frozen, ready-to-heat	Baked Products	308.00 mg	24%	USDA_SR
581	Waffle, plain, frozen, ready-to-heat	Baked Products	308.00 mg	24%	CNF
582	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	307.00 mg	24%	USDA_SR
583	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Breakfast Cereals	307.00 mg	24%	USDA_SR
584	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	307.00 mg	24%	CNF
585	Egg, chicken, yolk, dried	Dairy and Egg Products	307.00 mg	24%	CNF
586	Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated	Soups, Sauces, and Gravies	306.00 mg	24%	USDA_SR
587	Sauce, pesto, ready-to-serve, refrigerated	Soups, Sauces, and Gravies	306.00 mg	24%	USDA_SR
588	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	306.00 mg	24%	CNF
589	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	303.00 mg	23%	USDA_SR
590	Candies, carob, unsweetened	Sweets	303.00 mg	23%	USDA_SR
591	Candies, bars / chips, carob	Sweets	303.00 mg	23%	CNF
592	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	302.00 mg	23%	CNF
593	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	299.00 mg	23%	USDA_SR
594	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	299.00 mg	23%	USDA_SR
595	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	299.00 mg	23%	USDA_SR
596	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	299.00 mg	23%	USDA_SR
597	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	299.00 mg	23%	CNF
598	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	299.00 mg	23%	CNF
599	Cheese, goat, semisoft type	Dairy and Egg Products	298.00 mg	23%	USDA_SR
600	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	298.00 mg	23%	USDA_SR

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Vegetarian foods high in Calcium

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