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 7451–7500 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
7451	Pear, canned, halves, extra light syrup pack, solids and liquid	Fruits and fruit juices	7.00 mg	1%	CNF
7452	Oheloberry, raw	Fruits and fruit juices	7.00 mg	1%	CNF
7453	Guava sauce, cooked	Fruits and fruit juices	7.00 mg	1%	CNF
7454	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	7.00 mg	1%	CNF
7455	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	7.00 mg	1%	CNF
7456	Gravy, mushroom, canned	Soups, Sauces and Gravies	7.00 mg	1%	CNF
7457	Vinegar, cider	Spices and Herbs	7.00 mg	1%	CNF
7458	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	6.69 mg	1%	USDA_FF
7459	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	6.64 mg	1%	USDA_FF
7460	Apples, gala, with skin, raw	Fruits and Fruit Juices	6.64 mg	1%	USDA_FF
7461	Melons, honeydew, raw	Fruits and Fruit Juices	6.58 mg	1%	USDA_FF
7462	Peppers, bell, red, raw	Vegetables and Vegetable Products	6.36 mg	0%	USDA_FF
7463	Apples, fuji, with skin, raw	Fruits and Fruit Juices	6.00 mg	0%	USDA_FF
7464	Flour, rice, white, unenriched	Cereal Grains and Pasta	6.00 mg	0%	USDA_FF
7465	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7466	Blueberries, frozen, sweetened	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7467	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7468	Cereals ready-to-eat, rice, puffed, fortified	Breakfast Cereals	6.00 mg	0%	USDA_SR
7469	Salad dressing, mayonnaise, light	Fats and Oils	6.00 mg	0%	USDA_SR
7470	Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic	Baby Foods	6.00 mg	0%	USDA_SR
7471	Cream substitute, flavored, liquid	Dairy and Egg Products	6.00 mg	0%	USDA_SR
7472	Sorghum flour, refined, unenriched	Cereal Grains and Pasta	6.00 mg	0%	USDA_SR
7473	Beverages, Energy drink, RED BULL	Beverages	6.00 mg	0%	USDA_SR
7474	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7475	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7476	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7477	Vinegar, red wine	Spices and Herbs	6.00 mg	0%	USDA_SR
7478	Vinegar, distilled	Spices and Herbs	6.00 mg	0%	USDA_SR
7479	Cookies, animal, with frosting or icing	Baked Products	6.00 mg	0%	USDA_SR
7480	Blueberries, raw	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7481	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR
7482	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	6.00 mg	0%	USDA_SR
7483	Salad dressing, french, cottonseed, oil, home recipe	Fats and Oils	6.00 mg	0%	USDA_SR
7484	Salad dressing, french, home recipe	Fats and Oils	6.00 mg	0%	USDA_SR
7485	Margarine,spread, 35-39% fat, tub	Fats and Oils	6.00 mg	0%	USDA_SR
7486	Babyfood, juice, apple and grape	Baby Foods	6.00 mg	0%	USDA_SR
7487	Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified	Baby Foods	6.00 mg	0%	USDA_SR
7488	Babyfood, cereal, oatmeal, with applesauce and bananas, strained	Baby Foods	6.00 mg	0%	USDA_SR
7489	Babyfood, peaches, dices, toddler	Baby Foods	6.00 mg	0%	USDA_SR
7490	Salad dressing, spray-style dressing, assorted flavors	Fats and Oils	6.00 mg	0%	USDA_SR
7491	Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing	Fats and Oils	6.00 mg	0%	USDA_SR
7492	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	6.00 mg	0%	USDA_SR
7493	Salad dressing, KRAFT Mayo Light Mayonnaise	Fats and Oils	6.00 mg	0%	USDA_SR
7494	Babyfood, juice, orange and apricot	Baby Foods	6.00 mg	0%	USDA_SR
7495	Babyfood, fruit, applesauce and apricots, junior	Baby Foods	6.00 mg	0%	USDA_SR
7496	Babyfood, fruit, applesauce and apricots, strained	Baby Foods	6.00 mg	0%	USDA_SR
7497	Babyfood, fruit, plums with tapioca, without ascorbic acid, junior	Baby Foods	6.00 mg	0%	USDA_SR
7498	Babyfood, fruit, plums with tapioca, without ascorbic acid, strained	Baby Foods	6.00 mg	0%	USDA_SR
7499	Dessert topping, semi solid, frozen	Dairy and Egg Products	6.00 mg	0%	USDA_SR
7500	Plums, raw	Fruits and Fruit Juices	6.00 mg	0%	USDA_SR

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Vegetarian foods high in Calcium

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