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 651–700 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
651	Gravy, onion, dry, mix	Soups, Sauces, and Gravies	280.00 mg	22%	USDA_SR
652	Kanpyo, (dried gourd strips)	Vegetables and Vegetable Products	280.00 mg	22%	USDA_SR
653	Kanpyo (dried gourd strips)	Vegetables and Vegetable Products	280.00 mg	22%	CNF
654	Gravy, onion, dehydrated	Soups, Sauces and Gravies	280.00 mg	22%	CNF
655	Waffles, buttermilk, frozen, ready-to-heat	Baked Products	279.00 mg	21%	USDA_SR
656	Waffle, buttermilk, frozen, ready-to-heat	Baked Products	279.00 mg	21%	CNF
657	Hush puppies, prepared from recipe	Baked Products	278.00 mg	21%	USDA_SR
658	PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	278.00 mg	21%	USDA_SR
659	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	278.00 mg	21%	USDA_SR
660	Hush puppy, homemade	Baked Products	278.00 mg	21%	CNF
661	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	277.00 mg	21%	USDA_SR
662	Soybeans, mature seeds, raw	Legumes and Legume Products	277.00 mg	21%	USDA_SR
663	Soybeans, dry, raw	Legumes and Legume Products	277.00 mg	21%	CNF
664	Collards, raw	Vegetables and Vegetable Products	276.40 mg	21%	USDA_FF
665	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Meals, Entrees, and Side Dishes	276.00 mg	21%	USDA_SR
666	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Mixed Dishes	276.00 mg	21%	CNF
667	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	276.00 mg	21%	CNF
668	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	276.00 mg	21%	CNF
669	DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked	Fast Foods	275.00 mg	21%	USDA_SR
670	Epazote, raw	Vegetables and Vegetable Products	275.00 mg	21%	USDA_SR
671	Epazote, raw	Vegetables and Vegetable Products	275.00 mg	21%	CNF
672	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	273.00 mg	21%	USDA_FF
673	Beverages, Whiskey sour mix, powder	Beverages	272.00 mg	21%	USDA_SR
674	Cheese, ricotta, part skim milk	Dairy and Egg Products	272.00 mg	21%	USDA_SR
675	Alcohol, cocktail, whisky sour mix, powder	Beverages	272.00 mg	21%	CNF
676	Cheese, ricotta, with partly skimmed milk	Dairy and Egg Products	272.00 mg	21%	CNF
677	Beverages, coffee, instant, mocha, sweetened	Beverages	271.00 mg	21%	USDA_SR
678	Coffee, instant, with sugar, mocha flavour, powder	Beverages	271.00 mg	21%	CNF
679	Egg, yolk, dried	Dairy and Egg Products	270.00 mg	21%	USDA_FF
680	Nuts, almonds	Nut and Seed Products	269.00 mg	21%	USDA_SR
681	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	269.00 mg	21%	CNF
682	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	268.00 mg	21%	USDA_SR
683	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	268.00 mg	21%	USDA_SR
684	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	268.00 mg	21%	USDA_SR
685	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	268.00 mg	21%	CNF
686	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	268.00 mg	21%	CNF
687	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	268.00 mg	21%	CNF
688	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	267.00 mg	21%	USDA_SR
689	Milk, evaporated, 2% fat, with added vitamin A and vitamin D	Dairy and Egg Products	267.00 mg	21%	USDA_SR
690	Netted willow, native, leaves, raw	Vegetables and Vegetable Products	267.00 mg	21%	CNF
691	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	267.00 mg	21%	CNF
692	Spices, mustard seed, ground	Spices and Herbs	266.00 mg	20%	USDA_SR
693	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	266.00 mg	20%	CNF
694	Spices, mustard seed, yellow	Spices and Herbs	266.00 mg	20%	CNF
695	Muffins, English, whole-wheat	Baked Products	265.00 mg	20%	USDA_SR
696	Spices, pepper, white	Spices and Herbs	265.00 mg	20%	USDA_SR
697	English muffin, whole wheat	Baked Products	265.00 mg	20%	CNF
698	spices, pepper, white	Spices and Herbs	265.00 mg	20%	CNF
699	Almond butter, creamy	Nut and Seed Products	263.80 mg	20%	USDA_FF
700	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	263.00 mg	20%	USDA_SR

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Vegetarian foods high in Calcium

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