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 6251–6300 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
6251	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6252	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	14.00 mg	1%	USDA_SR
6253	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	14.00 mg	1%	USDA_SR
6254	Beverages, chocolate syrup	Beverages	14.00 mg	1%	USDA_SR
6255	Cherries, sweet, canned, juice pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6256	Cereals, farina, unenriched, dry	Breakfast Cereals	14.00 mg	1%	USDA_SR
6257	Babyfood, vegetables, beets, strained	Baby Foods	14.00 mg	1%	USDA_SR
6258	Pillsbury, Chocolate Chip Cookies, refrigerated dough	Baked Products	14.00 mg	1%	USDA_SR
6259	Beverages, water, bottled, PERRIER	Beverages	14.00 mg	1%	USDA_SR
6260	Snacks, popcorn, microwave, 94% fat free	Snacks	14.00 mg	1%	USDA_SR
6261	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6262	Soup, minestrone, canned, prepared with equal volume water	Soups, Sauces, and Gravies	14.00 mg	1%	USDA_SR
6263	Peas, split, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	14.00 mg	1%	USDA_SR
6264	Babyfood, dinner, pasta with vegetables	Baby Foods	14.00 mg	1%	USDA_SR
6265	Millet flour	Cereal Grains and Pasta	14.00 mg	1%	USDA_SR
6266	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	14.00 mg	1%	USDA_SR
6267	Crackers, multigrain	Baked Products	14.00 mg	1%	USDA_SR
6268	Apples, dried, sulfured, uncooked	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6269	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	14.00 mg	1%	USDA_SR
6270	Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned	Nut and Seed Products	14.00 mg	1%	USDA_SR
6271	Yam, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6272	Peas and onions, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6273	Nuts, coconut meat, raw	Nut and Seed Products	14.00 mg	1%	USDA_SR
6274	Taro, shoots, cooked, with salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6275	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6276	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6277	Yam, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6278	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6279	Tomato products, canned, sauce	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6280	Potato puffs, frozen, oven-heated	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6281	Potatoes, hash brown, home-prepared	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6282	Peas and onions, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6283	Pineapple, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6284	Pineapple, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6285	Babyfood, fruit, tutti frutti, junior	Baby Foods	14.00 mg	1%	USDA_SR
6286	Babyfood, peas and brown rice	Baby Foods	14.00 mg	1%	USDA_SR
6287	Babyfood, vegetable and brown rice, strained	Baby Foods	14.00 mg	1%	USDA_SR
6288	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	14.00 mg	1%	USDA_SR
6289	Pepper, banana, raw	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6290	Taro shoots, cooked, without salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6291	Jerusalem-artichokes, raw	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6292	Cucumber, peeled, raw	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6293	Pineapple, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6294	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
6295	Tomato sauce, canned, no salt added	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6296	Potatoes, french fried, wedge cut, frozen, unprepared	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6297	Fruit butters, apple	Sweets	14.00 mg	1%	USDA_SR
6298	Puddings, rice, dry mix	Sweets	14.00 mg	1%	USDA_SR
6299	Lentils, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR
6300	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	14.00 mg	1%	USDA_SR

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Vegetarian foods high in Calcium

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