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 6101–6150 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
6101	Pineapple, canned, juice pack, drained	Fruits and fruit juices	16.00 mg	1%	CNF
6102	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	16.00 mg	1%	CNF
6103	Toaster pastry, fruit (apple, blueberry, cherry, strawberry)	Baked Products	16.00 mg	1%	CNF
6104	Cookie, chocolate sandwich, extra cream filling	Baked Products	16.00 mg	1%	CNF
6105	Drink, fruit punch flavour, powder, water added	Beverages	16.00 mg	1%	CNF
6106	Drink, fruit punch flavour, vitamin C added, powder, water added	Beverages	16.00 mg	1%	CNF
6107	Alcohol, liqueur, coffee and cream (17% alcohol by volume)	Beverages	16.00 mg	1%	CNF
6108	Nuts, coconut milk (liquid from grated meat and water), raw	Nuts and Seeds	16.00 mg	1%	CNF
6109	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	16.00 mg	1%	CNF
6110	Beets, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6111	Beets, raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6112	Asparagus, canned, drained solids	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6113	Cucumber, raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6114	Succotash, frozen, unprepared	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6115	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6116	Poi	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6117	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6118	Jew's ear (cloud or wood ear, pepeao), raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6119	Ginger root, raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6120	Cauliflower, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6121	Cassava (manioc), raw	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6122	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%	CNF
6123	Strawberry, frozen, unsweetened	Fruits and fruit juices	16.00 mg	1%	CNF
6124	Strawberry, raw	Fruits and fruit juices	16.00 mg	1%	CNF
6125	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	16.00 mg	1%	CNF
6126	Peach, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	16.00 mg	1%	CNF
6127	Loquat, raw	Fruits and fruit juices	16.00 mg	1%	CNF
6128	Gooseberry, canned, light syrup pack, solids and liquid	Fruits and fruit juices	16.00 mg	1%	CNF
6129	Cherry, sour, red, raw	Fruits and fruit juices	16.00 mg	1%	CNF
6130	Blackberries, raw	Fruits and Fruit Juices	15.45 mg	1%	USDA_FF
6131	Onions, yellow, raw	Vegetables and Vegetable Products	15.00 mg	1%	USDA_FF
6132	Strudel, apple	Baked Products	15.00 mg	1%	USDA_SR
6133	Bread, pita, whole-wheat	Baked Products	15.00 mg	1%	USDA_SR
6134	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	15.00 mg	1%	USDA_SR
6135	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	15.00 mg	1%	USDA_SR
6136	Cookie, chocolate, with icing or coating	Baked Products	15.00 mg	1%	USDA_SR
6137	Apricots, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	15.00 mg	1%	USDA_SR
6138	Potato salad with egg	Meals, Entrees, and Side Dishes	15.00 mg	1%	USDA_SR
6139	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	15.00 mg	1%	USDA_SR
6140	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	15.00 mg	1%	USDA_SR
6141	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	15.00 mg	1%	USDA_SR
6142	BURGER KING, Hash Brown Rounds	Fast Foods	15.00 mg	1%	USDA_SR
6143	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	15.00 mg	1%	USDA_SR
6144	Salad dressing, italian dressing, commercial, reduced fat	Fats and Oils	15.00 mg	1%	USDA_SR
6145	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	15.00 mg	1%	USDA_SR
6146	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	15.00 mg	1%	USDA_SR
6147	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	15.00 mg	1%	USDA_SR
6148	Puddings, vanilla, dry mix, regular, with added oil	Sweets	15.00 mg	1%	USDA_SR
6149	Squash, summer, scallop, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	15.00 mg	1%	USDA_SR
6150	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	15.00 mg	1%	USDA_SR

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Vegetarian foods high in Calcium

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