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 6351–6400 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
6351	Peas and onions, frozen, boiled, drained	Vegetables and Vegetable Products	14.00 mg	1%	CNF
6352	Lentils, sprouted, stir-fried, no fat added	Vegetables and Vegetable Products	14.00 mg	1%	CNF
6353	Jerusalem artichoke (sunchoke), raw	Vegetables and Vegetable Products	14.00 mg	1%	CNF
6354	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6355	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6356	Pineapple, canned, light syrup pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6357	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6358	Soursop, raw	Fruits and fruit juices	14.00 mg	1%	CNF
6359	Lime juice, raw	Fruits and fruit juices	14.00 mg	1%	CNF
6360	Grape, North American type (slip skin), raw	Fruits and fruit juices	14.00 mg	1%	CNF
6361	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6362	Cherry, sweet, canned, juice pack, solids and liquid	Fruits and fruit juices	14.00 mg	1%	CNF
6363	Apple, dried, sulphured, uncooked	Fruits and fruit juices	14.00 mg	1%	CNF
6364	Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers	Breakfast cereals	14.00 mg	1%	CNF
6365	Cereal, hot, cream of wheat, instant: original, dry	Breakfast cereals	14.00 mg	1%	CNF
6366	Cereal, hot, cream of wheat, quick, dry	Breakfast cereals	14.00 mg	1%	CNF
6367	Cereal, hot, cream of wheat, regular, dry	Breakfast cereals	14.00 mg	1%	CNF
6368	Soup, cream, celery, dehydrated, water added	Soups, Sauces and Gravies	14.00 mg	1%	CNF
6369	Soup, cream, onion, canned, condensed, water added	Soups, Sauces and Gravies	14.00 mg	1%	CNF
6370	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	14.00 mg	1%	CNF
6371	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	14.00 mg	1%	CNF
6372	Sandwich spread, with chopped pickle, regular, unspecified oil	Fats and Oils	14.00 mg	1%	CNF
6373	Beets, raw	Vegetables and Vegetable Products	13.82 mg	1%	USDA_FF
6374	Buckwheat, whole grain	Cereal Grains and Pasta	13.64 mg	1%	USDA_FF
6375	Cookies, shortbread, commercially prepared, plain	Baked Products	13.00 mg	1%	USDA_SR
6376	Bagels, egg	Baked Products	13.00 mg	1%	USDA_SR
6377	Beverages, yellow green colored citrus soft drink with caffeine	Beverages	13.00 mg	1%	USDA_SR
6378	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	13.00 mg	1%	USDA_SR
6379	Beverages, Energy drink, FULL THROTTLE	Beverages	13.00 mg	1%	USDA_SR
6380	Beverages, Energy drink, AMP	Beverages	13.00 mg	1%	USDA_SR
6381	Cookies, shortbread, reduced fat	Baked Products	13.00 mg	1%	USDA_SR
6382	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	13.00 mg	1%	USDA_SR
6383	Babyfood, vegetables, mix vegetables strained	Baby Foods	13.00 mg	1%	USDA_SR
6384	Archway Home Style Cookies, Dutch Cocoa	Baked Products	13.00 mg	1%	USDA_SR
6385	Soup, cream of mushroom, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	13.00 mg	1%	USDA_SR
6386	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	13.00 mg	1%	USDA_SR
6387	Muffins, blueberry, toaster-type	Baked Products	13.00 mg	1%	USDA_SR
6388	Crackers, matzo, plain	Baked Products	13.00 mg	1%	USDA_SR
6389	Beverages, Energy drink, ROCKSTAR, sugar free	Beverages	13.00 mg	1%	USDA_SR
6390	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Beverages	13.00 mg	1%	USDA_SR
6391	Cherries, sweet, raw	Fruits and Fruit Juices	13.00 mg	1%	USDA_SR
6392	Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	13.00 mg	1%	USDA_SR
6393	Avocados, raw, California	Fruits and Fruit Juices	13.00 mg	1%	USDA_SR
6394	Apricots, raw	Fruits and Fruit Juices	13.00 mg	1%	USDA_SR
6395	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	13.00 mg	1%	USDA_SR
6396	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	13.00 mg	1%	USDA_SR
6397	Salad dressing, italian dressing, commercial, regular	Fats and Oils	13.00 mg	1%	USDA_SR
6398	Salad dressing, russian dressing	Fats and Oils	13.00 mg	1%	USDA_SR
6399	Tomato products, canned, sauce, with onions, green peppers, and celery	Vegetables and Vegetable Products	13.00 mg	1%	USDA_SR
6400	Tomatoes, green, raw	Vegetables and Vegetable Products	13.00 mg	1%	USDA_SR

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Vegetarian foods high in Calcium

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