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 8101–8150 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
8101	Mushroom, white, raw	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8102	Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8103	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8104	Pickle relish, sweet	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8105	Mushroom, shiitake, cooked	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8106	Corn, sweet, frozen, kernels on the cob, boiled, drained	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8107	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8108	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	3.00 mg	0%	CNF
8109	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	3.00 mg	0%	CNF
8110	Applesauce, canned, sweetened	Fruits and fruit juices	3.00 mg	0%	CNF
8111	Plantain, raw	Fruits and fruit juices	3.00 mg	0%	CNF
8112	Peach, frozen sliced, sweetened	Fruits and fruit juices	3.00 mg	0%	CNF
8113	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	3.00 mg	0%	CNF
8114	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	3.00 mg	0%	CNF
8115	Carambola (star fruit), raw	Fruits and fruit juices	3.00 mg	0%	CNF
8116	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	3.00 mg	0%	CNF
8117	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	3.00 mg	0%	CNF
8118	Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	Breakfast cereals	3.00 mg	0%	CNF
8119	Cereal, hot, corn grits (yellow), cooked	Breakfast cereals	3.00 mg	0%	CNF
8120	Cereal, hot, cream of rice, cooked	Breakfast cereals	3.00 mg	0%	CNF
8121	Vanilla extract, imitation, without alcohol	Spices and Herbs	3.00 mg	0%	CNF
8122	Nectarines, raw	Fruits and Fruit Juices	2.00 mg	0%	USDA_FF
8123	Beverages, carbonated, cola, fast-food cola	Beverages	2.00 mg	0%	USDA_SR
8124	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	2.00 mg	0%	USDA_SR
8125	Beverages, tea, instant, lemon, sweetened, powder	Beverages	2.00 mg	0%	USDA_SR
8126	Limeade, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
8127	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	2.00 mg	0%	USDA_SR
8128	Beverages, carbonated, cola, without caffeine	Beverages	2.00 mg	0%	USDA_SR
8129	Beverages, Whiskey sour mix, bottled	Beverages	2.00 mg	0%	USDA_SR
8130	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	2.00 mg	0%	USDA_SR
8131	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	2.00 mg	0%	USDA_SR
8132	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	2.00 mg	0%	USDA_SR
8133	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor	Beverages	2.00 mg	0%	USDA_SR
8134	Beverages, tea, herb, brewed, chamomile	Beverages	2.00 mg	0%	USDA_SR
8135	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	2.00 mg	0%	USDA_SR
8136	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	2.00 mg	0%	USDA_SR
8137	Whiskey sour mix, bottled, with added potassium and sodium	Beverages	2.00 mg	0%	USDA_SR
8138	Oil, industrial, palm kernel (hydrogenated), filling fat	Fats and Oils	2.00 mg	0%	USDA_SR
8139	Margarine Spread, 40-49% fat, tub	Fats and Oils	2.00 mg	0%	USDA_SR
8140	Pasta, gluten-free, corn and rice flour, cooked	Cereal Grains and Pasta	2.00 mg	0%	USDA_SR
8141	Beverages, tea, herb, other than chamomile, brewed	Beverages	2.00 mg	0%	USDA_SR
8142	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	2.00 mg	0%	USDA_SR
8143	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	2.00 mg	0%	USDA_SR
8144	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	2.00 mg	0%	USDA_SR
8145	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%	USDA_SR
8146	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	Fats and Oils	2.00 mg	0%	USDA_SR
8147	Beverages, Energy drink, VAULT, citrus flavor	Beverages	2.00 mg	0%	USDA_SR
8148	Beverages, WENDY'S, tea, ready-to-drink, unsweetened	Beverages	2.00 mg	0%	USDA_SR
8149	Beverages, Powerade Zero Ion4, calorie-free, assorted flavors	Beverages	2.00 mg	0%	USDA_SR
8150	Beverages, OCEAN SPRAY, Cran Pomegranate	Beverages	2.00 mg	0%	USDA_SR

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Vegetarian foods high in Calcium

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