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 5951–6000 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5951	Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5952	Peas and onions, canned, solids and liquids	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5953	Eggs, scrambled, frozen mixture	Dairy and Egg Products	17.00 mg	1%	USDA_SR
5954	CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce	Restaurant Foods	17.00 mg	1%	USDA_SR
5955	Restaurant, family style, hash browns	Restaurant Foods	17.00 mg	1%	USDA_SR
5956	Restaurant, family style, french fries	Restaurant Foods	17.00 mg	1%	USDA_SR
5957	Semolina, enriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
5958	Snacks, cornnuts, barbecue-flavor	Snacks	17.00 mg	1%	USDA_SR
5959	Frostings, glaze, prepared-from-recipe	Sweets	17.00 mg	1%	USDA_SR
5960	Beans, kidney, mature seeds, sprouted, raw	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5961	DENNY'S, hash browns	Restaurant Foods	17.00 mg	1%	USDA_SR
5962	Semolina, unenriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
5963	Quinoa, cooked	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
5964	Snack, potato chips, made from dried potatoes, plain	Snacks	17.00 mg	1%	USDA_SR
5965	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5966	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5967	Squash, winter, hubbard, baked, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5968	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5969	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5970	Radishes, oriental, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
5971	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
5972	Feijoa, raw	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
5973	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
5974	Mouse nuts, seedlings (Alaska Native)	American Indian/Alaska Native Foods	17.00 mg	1%	USDA_SR
5975	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Baked Products	17.00 mg	1%	USDA_SR
5976	Candies, sweet chocolate coated fondant	Sweets	17.00 mg	1%	USDA_SR
5977	Mango nectar, canned	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
5978	Babyfood, vegetables, jarred, mixed vegetables, all stages	Babyfoods	17.00 mg	1%	CNF
5979	Soup, cream, broccoli, canned, condensed	Soups, Sauces and Gravies	17.00 mg	1%	CNF
5980	Soup (sauce), stock, cream, ready-to-serve	Soups, Sauces and Gravies	17.00 mg	1%	CNF
5981	Salad, garden, with Italian dressing, homemade	Mixed Dishes	17.00 mg	1%	CNF
5982	Blueberry, wild, frozen	Fruits and fruit juices	17.00 mg	1%	CNF
5983	Succotash, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
5984	Squash, winter, hubbard, baked, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
5985	Squash, summer, zucchini, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
5986	Radish, oriental (daikon), boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
5987	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
5988	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	17.00 mg	1%	CNF
5989	Mango, nectar, canned	Fruits and fruit juices	17.00 mg	1%	CNF
5990	Cloudberry (bakeapple), native	Fruits and fruit juices	17.00 mg	1%	CNF
5991	Grains, quinoa, cooked	Cereals, Grains and Pasta	17.00 mg	1%	CNF
5992	Egg, chicken, scrambled, frozen mixture	Dairy and Egg Products	17.00 mg	1%	CNF
5993	Beverage, bean	Legumes and Legume Products	17.00 mg	1%	CNF
5994	Candies, soft fruit and nut squares	Sweets	17.00 mg	1%	CNF
5995	Salisbury steak in gravy with macaroni and cheese, frozen	Mixed Dishes	17.00 mg	1%	CNF
5996	Fast foods, hot dog with chili	Fast Foods	17.00 mg	1%	CNF
5997	Fast foods, dessert, animal crackers	Fast Foods	17.00 mg	1%	CNF
5998	Grains, semolina	Cereals, Grains and Pasta	17.00 mg	1%	CNF
5999	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	17.00 mg	1%	CNF
6000	Snacks, potato chips, dried potatoes, plain	Snacks	17.00 mg	1%	CNF

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Vegetarian foods high in Calcium

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