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 701–750 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
701	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	263.00 mg	20%	CNF
702	Milk, canned, evaporated, with added vitamin A	Dairy and Egg Products	261.00 mg	20%	USDA_SR
703	Milk, canned, evaporated, with added vitamin D and without added vitamin A	Dairy and Egg Products	261.00 mg	20%	USDA_SR
704	Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	Dairy and Egg Products	261.00 mg	20%	CNF
705	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	260.00 mg	20%	CNF
706	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	259.00 mg	20%	USDA_SR
707	Muffin, corn, homemade, with 2% milk	Baked Products	259.00 mg	20%	CNF
708	Flour, soy, full-fat	Legumes and Legume Products	258.00 mg	20%	USDA_FF
709	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	258.00 mg	20%	USDA_SR
710	Lambsquarters, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	258.00 mg	20%	USDA_SR
711	Lambsquarters, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	258.00 mg	20%	USDA_SR
712	Lambsquarters, boiled, drained, with salt	Vegetables and Vegetable Products	258.00 mg	20%	CNF
713	Lambsquarters, boiled, drained	Vegetables and Vegetable Products	258.00 mg	20%	CNF
714	Crackers, standard snack-type, sandwich, with cheese filling	Baked Products	257.00 mg	20%	USDA_SR
715	Onions, dehydrated flakes	Vegetables and Vegetable Products	257.00 mg	20%	USDA_SR
716	Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry	Babyfoods	257.00 mg	20%	CNF
717	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	257.00 mg	20%	CNF
718	Onion, dehydrated flakes	Vegetables and Vegetable Products	257.00 mg	20%	CNF
719	Beverages, ABBOTT, EAS whey protein powder	Beverages	256.00 mg	20%	USDA_SR
720	Beans, white, flour	Legumes and Legume Products	256.00 mg	20%	CNF
721	Waffles, plain, prepared from recipe	Baked Products	255.00 mg	20%	USDA_SR
722	Seeds, flaxseed	Nut and Seed Products	255.00 mg	20%	USDA_SR
723	Babyfood, cereal, mixed grain, with milk powder, prepared with water	Babyfoods	255.00 mg	20%	CNF
724	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	255.00 mg	20%	CNF
725	Waffle, plain, homemade	Baked Products	255.00 mg	20%	CNF
726	Kale, raw	Vegetables and Vegetable Products	254.00 mg	20%	USDA_FF
727	Kale, raw	Vegetables and Vegetable Products	254.00 mg	20%	USDA_SR
728	Nuts, almonds, whole, raw	Nut and Seed Products	253.60 mg	20%	USDA_FF
729	Spices, mace, ground	Spices and Herbs	252.00 mg	19%	USDA_SR
730	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cereal Grains and Pasta	252.00 mg	19%	USDA_SR
731	Frozen novelties, ice cream type, chocolate or caramel covered, with nuts	Sweets	252.00 mg	19%	USDA_SR
732	Dessert, frozen, ice cream, chocolate or caramel covered, with nuts	Sweets	252.00 mg	19%	CNF
733	Spices, mace, ground	Spices and Herbs	252.00 mg	19%	CNF
734	Dulce de Leche	Dairy and Egg Products	251.00 mg	19%	USDA_SR
735	Candies, SYMPHONY Milk Chocolate Bar	Sweets	251.00 mg	19%	USDA_SR
736	Dulce de leche (caramelized milk)	Sweets	251.00 mg	19%	CNF
737	Candies, bars, Symphony	Sweets	251.00 mg	19%	CNF
738	Pancakes, whole-wheat, dry mix, incomplete, prepared	Baked Products	250.00 mg	19%	USDA_SR
739	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	250.00 mg	19%	USDA_SR
740	Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA	Babyfoods	250.00 mg	19%	CNF
741	Bread, cornbread, prepared from recipe, made with low fat (2%) milk	Baked Products	249.00 mg	19%	USDA_SR
742	Bread, cornbread, homemade, made with 2% milk	Baked Products	249.00 mg	19%	CNF
743	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Breakfast Cereals	246.00 mg	19%	USDA_SR
744	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Legumes and Legume Products	246.00 mg	19%	USDA_SR
745	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	246.00 mg	19%	USDA_SR
746	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	245.00 mg	19%	USDA_SR
747	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	244.00 mg	19%	USDA_SR
748	Soy meal, defatted, raw	Legumes and Legume Products	244.00 mg	19%	USDA_SR
749	Egg, whole, dried	Dairy and Egg Products	244.00 mg	19%	USDA_SR
750	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	244.00 mg	19%	CNF

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Vegetarian foods high in Calcium

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