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 4801–4850 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
4801	Cockles, raw (Alaska Native)	American Indian/Alaska Native Foods	30.00 mg	2%	USDA_SR
4802	Candies, SPECIAL DARK Chocolate Bar	Sweets	30.00 mg	2%	USDA_SR
4803	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4804	Sweet potato, canned, mashed	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4805	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4806	Spaghetti, spinach, cooked	Cereal Grains and Pasta	30.00 mg	2%	USDA_SR
4807	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	30.00 mg	2%	USDA_SR
4808	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4809	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4810	Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4811	Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4812	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4813	Clementines, raw	Fruits and Fruit Juices	30.00 mg	2%	USDA_SR
4814	Babyfood, dessert, banana yogurt, strained	Baby Foods	30.00 mg	2%	USDA_SR
4815	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Baked Products	30.00 mg	2%	USDA_SR
4816	Sea cucumber, yane (Alaska Native)	American Indian/Alaska Native Foods	30.00 mg	2%	USDA_SR
4817	Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla	Sweets	30.00 mg	2%	CNF
4818	Beans, lima (fordhook), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4819	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4820	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4821	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4822	Clementine, raw	Fruits and fruit juices	30.00 mg	2%	CNF
4823	Vermicelli, made from soy, cooked	Legumes and Legume Products	30.00 mg	2%	CNF
4824	Chili without beans, canned	Mixed Dishes	30.00 mg	2%	CNF
4825	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4826	Salad dressing, italian, fat free	Fats and Oils	30.00 mg	2%	CNF
4827	Fast foods, side dish, coleslaw	Fast Foods	30.00 mg	2%	CNF
4828	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	30.00 mg	2%	CNF
4829	Candies, bars, Special Dark	Sweets	30.00 mg	2%	CNF
4830	Leavening agent, yeast, baker's, active, dry	Baked Products	30.00 mg	2%	CNF
4831	Roll, dinner, rye	Baked Products	30.00 mg	2%	CNF
4832	Croissant, apple, commercial	Baked Products	30.00 mg	2%	CNF
4833	Cookie, shortbread, pecan, commercial	Baked Products	30.00 mg	2%	CNF
4834	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	30.00 mg	2%	CNF
4835	Soy sauce (made with soy and wheat), shoyu, sodium reduced	Legumes and Legume Products	30.00 mg	2%	CNF
4836	Turnip, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4837	Potato, skin, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4838	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4839	Carrot, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4840	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4841	Winged beans (goa bean) tuber, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4842	Sweet potato, canned, mashed	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4843	Sweet potato, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4844	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4845	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4846	Beans, lima (fordhook), frozen, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
4847	Custard-apple, raw	Fruits and fruit juices	30.00 mg	2%	CNF
4848	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	30.00 mg	2%	CNF
4849	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	30.00 mg	2%	CNF
4850	Cookies, oatmeal, soft, with raisins	Baked Products	29.00 mg	2%	USDA_FF

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Vegetarian foods high in Calcium

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