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 4701–4750 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
4701	Candies, semisweet chocolate	Sweets	32.00 mg	2%	USDA_SR
4702	Snacks, potato chips, barbecue-flavor	Snacks	32.00 mg	2%	USDA_SR
4703	Snacks, granola bars, hard, almond	Snacks	32.00 mg	2%	USDA_SR
4704	Snacks, fruit leather, rolls	Sweets	32.00 mg	2%	USDA_SR
4705	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	32.00 mg	2%	USDA_SR
4706	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	32.00 mg	2%	CNF
4707	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	32.00 mg	2%	CNF
4708	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	32.00 mg	2%	CNF
4709	Turnip, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4710	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4711	Candies, nougat, with almonds	Sweets	32.00 mg	2%	CNF
4712	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	32.00 mg	2%	CNF
4713	Tofu, silken, firm	Legumes and Legume Products	32.00 mg	2%	CNF
4714	Fiddlehead greens (ferns), raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4715	Grains, barley flour	Cereals, Grains and Pasta	32.00 mg	2%	CNF
4716	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	32.00 mg	2%	CNF
4717	Grains, wheat, hard white	Cereals, Grains and Pasta	32.00 mg	2%	CNF
4718	Candies, bars / chips, semisweet chocolate with butter	Sweets	32.00 mg	2%	CNF
4719	Sweets, chocolate, semisweet, made with butter	Sweets	32.00 mg	2%	CNF
4720	Candies, bars / chips, semisweet chocolate	Sweets	32.00 mg	2%	CNF
4721	Snacks, fruit leather, roll	Snacks	32.00 mg	2%	CNF
4722	Popover, dry mix, unprepared	Baked Products	32.00 mg	2%	CNF
4723	Pie, pecan, homemade	Baked Products	32.00 mg	2%	CNF
4724	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	32.00 mg	2%	CNF
4725	Bread stuffing, dry mix, prepared	Baked Products	32.00 mg	2%	CNF
4726	Bread, white, homemade with nonfat dry milk	Baked Products	32.00 mg	2%	CNF
4727	Beverage mix, carob flavour, powder	Beverages	32.00 mg	2%	CNF
4728	Turnip, frozen, boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4729	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4730	Cauliflower, green, boiled, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4731	Cauliflower, green, boiled	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4732	Carrot, baby, raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4733	Potato pancake, homemade	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4734	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4735	Beans, lima, boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4736	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
4737	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	32.00 mg	2%	CNF
4738	Milk, fluid, human (breast milk), mature	Dairy and Egg Products	32.00 mg	2%	CNF
4739	Cookies, oatmeal, refrigerated dough	Baked Products	31.00 mg	2%	USDA_SR
4740	MORI-NU, Tofu, silken, soft	Legumes and Legume Products	31.00 mg	2%	USDA_SR
4741	Rice and Wheat cereal bar	Snacks	31.00 mg	2%	USDA_SR
4742	Soup, tomato bisque, canned, condensed	Soups, Sauces, and Gravies	31.00 mg	2%	USDA_SR
4743	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	31.00 mg	2%	USDA_SR
4744	Crackers, crispbread, rye	Baked Products	31.00 mg	2%	USDA_SR
4745	Cookies, chocolate wafers	Baked Products	31.00 mg	2%	USDA_SR
4746	MORI-NU, Tofu, silken, extra firm	Legumes and Legume Products	31.00 mg	2%	USDA_SR
4747	POPEYES, Coleslaw	Fast Foods	31.00 mg	2%	USDA_SR
4748	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	31.00 mg	2%	USDA_SR
4749	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR
4750	Carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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