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 1101–1150 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Beans, small white, mature seeds, raw	Legumes and Legume Products	173.00 mg	13%	USDA_SR
1102	Sauce, pesto, ready-to-serve, shelf stable	Soups, Sauces, and Gravies	173.00 mg	13%	USDA_SR
1103	Cereals ready-to-eat, FAMILIA	Breakfast Cereals	173.00 mg	13%	USDA_SR
1104	Beans, small white, raw	Legumes and Legume Products	173.00 mg	13%	CNF
1105	Almond milk, unsweetened, plain, shelf stable	Beverages	172.70 mg	13%	USDA_FF
1106	Almond milk, unsweetened, plain, shelf stable	Beverages	172.70 mg	13%	USDA_FF
1107	Crackers, milk	Baked Products	172.00 mg	13%	USDA_SR
1108	Cake, pudding-type, carrot, dry mix	Baked Products	172.00 mg	13%	USDA_SR
1109	Cake, cheesecake, prepared from mix, no-bake type	Baked Products	172.00 mg	13%	USDA_SR
1110	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	172.00 mg	13%	USDA_SR
1111	Nuts, almond paste	Nut and Seed Products	172.00 mg	13%	USDA_SR
1112	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	172.00 mg	13%	CNF
1113	Cracker, milk	Baked Products	172.00 mg	13%	CNF
1114	Cheesecake, prepared from mix, no bake type	Baked Products	172.00 mg	13%	CNF
1115	Cake mix, carrot, pudding-type, dry, unprepared	Baked Products	172.00 mg	13%	CNF
1116	Nuts, almond paste, sweetened	Nuts and Seeds	172.00 mg	13%	CNF
1117	Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener	Dairy and Egg Products	171.00 mg	13%	USDA_SR
1118	Snacks, soy chips or crisps, salted	Snacks	171.00 mg	13%	USDA_SR
1119	Yogurt, vanilla, low fat, fortified with vitamin D	Dairy and Egg Products	171.00 mg	13%	USDA_SR
1120	Yogurt, vanilla, low fat.	Dairy and Egg Products	171.00 mg	13%	USDA_SR
1121	Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato	Fast Foods	171.00 mg	13%	USDA_SR
1122	SUBWAY, cold cut sub on white bread with lettuce and tomato	Fast Foods	171.00 mg	13%	USDA_SR
1123	Snacks, soy chips or crisps, salted	Snacks	171.00 mg	13%	CNF
1124	Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes	Fast Foods	171.00 mg	13%	CNF
1125	Crackers, wheat, sandwich, with peanut butter filling	Baked Products	170.00 mg	13%	USDA_SR
1126	Snacks, sesame sticks, wheat-based, unsalted	Snacks	170.00 mg	13%	USDA_SR
1127	Snacks, sesame sticks, wheat-based, salted	Snacks	170.00 mg	13%	USDA_SR
1128	Snacks, sesame sticks, wheat-based, unsalted	Snacks	170.00 mg	13%	CNF
1129	Snacks, sesame sticks, wheat-based, salted	Snacks	170.00 mg	13%	CNF
1130	Bannock	Baked Products	170.00 mg	13%	CNF
1131	Cracker, wheat, sandwich, with peanut butter filling	Baked Products	170.00 mg	13%	CNF
1132	Yogurt, fruit, low fat, 11g protein/8 oz	Dairy and Egg Products	169.00 mg	13%	USDA_SR
1133	Milk, indian buffalo, fluid	Dairy and Egg Products	169.00 mg	13%	USDA_SR
1134	Ice creams, BREYERS, All Natural Light Vanilla	Sweets	169.00 mg	13%	USDA_SR
1135	Candies, milk chocolate coated coffee beans	Sweets	169.00 mg	13%	USDA_SR
1136	Rose Hips, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	169.00 mg	13%	USDA_SR
1137	Rose hips, wild, native	Fruits and fruit juices	169.00 mg	13%	CNF
1138	Candies, milk chocolate coated coffee beans	Sweets	169.00 mg	13%	CNF
1139	Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry	Baked Products	168.00 mg	13%	USDA_SR
1140	Babyfood, cereal, rice, prepared with whole milk	Baby Foods	168.00 mg	13%	USDA_SR
1141	Spices, turmeric, ground	Spices and Herbs	168.00 mg	13%	USDA_SR
1142	Seaweed, kelp, raw	Vegetables and Vegetable Products	168.00 mg	13%	USDA_SR
1143	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	168.00 mg	13%	USDA_SR
1144	Candies, bars, Mars almond	Sweets	168.00 mg	13%	CNF
1145	Seaweed, kelp (kombu, tangle), raw	Vegetables and Vegetable Products	168.00 mg	13%	CNF
1146	Soup, minestrone, dehydrated	Soups, Sauces and Gravies	168.00 mg	13%	CNF
1147	Spices, turmeric, ground	Spices and Herbs	168.00 mg	13%	CNF
1148	Nuts, brazilnuts, raw	Nut and Seed Products	167.80 mg	13%	USDA_FF
1149	Yogurt, plain, nonfat	Dairy and Egg Products	167.40 mg	13%	USDA_FF
1150	DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust	Fast Foods	167.00 mg	13%	USDA_SR

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Vegetarian foods high in Calcium

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