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 6451–6500 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
6451	Beans, liquid from stewed kidney beans	Legumes and Legume Products	13.00 mg	1%	CNF
6452	Pineapple, raw, extra sweet variety	Fruits and fruit juices	13.00 mg	1%	CNF
6453	Pineapple, raw, traditional varieties	Fruits and fruit juices	13.00 mg	1%	CNF
6454	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces and Gravies	13.00 mg	1%	CNF
6455	Potato, Russet, flesh and skin, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6456	Fast foods, entree, salad, vegetable, no dressing	Fast Foods	13.00 mg	1%	CNF
6457	Grains, sorghum	Cereals, Grains and Pasta	13.00 mg	1%	CNF
6458	Icing (frosting), coconut-nut, ready to eat	Sweets	13.00 mg	1%	CNF
6459	Sweets, syrups, corn light	Sweets	13.00 mg	1%	CNF
6460	Candies, After Eight, chocolate mints	Sweets	13.00 mg	1%	CNF
6461	Muffin, blueberry, toaster-type	Baked Products	13.00 mg	1%	CNF
6462	Cracker, matzo, plain	Baked Products	13.00 mg	1%	CNF
6463	Cookie, shortbread, plain, commercial	Baked Products	13.00 mg	1%	CNF
6464	Bagel, egg	Baked Products	13.00 mg	1%	CNF
6465	Tomato products, canned, sauce with onions, green peppers and celery	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6466	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6467	Potato puff, frozen, unprepared	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6468	Tomato, green, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6469	Potato, O'brien, frozen, unprepared	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6470	Chayote, fruit, boiled, drained	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6471	Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6472	Beans, mung, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6473	Bamboo shoots, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
6474	Pineapple, raw	Fruits and fruit juices	13.00 mg	1%	CNF
6475	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	13.00 mg	1%	CNF
6476	Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	13.00 mg	1%	CNF
6477	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	13.00 mg	1%	CNF
6478	Pineapple juice, frozen concentrate, diluted	Fruits and fruit juices	13.00 mg	1%	CNF
6479	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	13.00 mg	1%	CNF
6480	Cherry, sweet, raw	Fruits and fruit juices	13.00 mg	1%	CNF
6481	Cherry sour, red, frozen, unsweetened	Fruits and fruit juices	13.00 mg	1%	CNF
6482	Avocado, raw, california	Fruits and fruit juices	13.00 mg	1%	CNF
6483	Apricot, raw	Fruits and fruit juices	13.00 mg	1%	CNF
6484	Cereal, hot, 9 grain, prepared, Rogers	Breakfast cereals	13.00 mg	1%	CNF
6485	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	13.00 mg	1%	CNF
6486	Soup, cream, mushroom, canned, condensed	Soups, Sauces and Gravies	13.00 mg	1%	CNF
6487	Salad dressing, italian, commercial, regular	Fats and Oils	13.00 mg	1%	CNF
6488	Salad dressing, russian, commercial, regular	Fats and Oils	13.00 mg	1%	CNF
6489	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	12.86 mg	1%	USDA_FF
6490	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	12.81 mg	1%	USDA_FF
6491	Pineapple, raw	Fruits and Fruit Juices	12.50 mg	1%	USDA_FF
6492	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	12.40 mg	1%	USDA_FF
6493	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	12.26 mg	1%	USDA_FF
6494	Strawberries, raw	Fruits and Fruit Juices	12.00 mg	1%	USDA_FF
6495	Strawberries, raw	Fruits and Fruit Juices	12.00 mg	1%	USDA_FF
6496	Pie, lemon meringue, prepared from recipe	Baked Products	12.00 mg	1%	USDA_SR
6497	Grapefruit, raw, white, California	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
6498	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
6499	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
6500	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR

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Vegetarian foods high in Calcium

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