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 4851–4900 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
4851	Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4852	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4853	Archway Home Style Cookies, Molasses	Baked Products	29.00 mg	2%	USDA_SR
4854	Pie, coconut creme, commercially prepared	Baked Products	29.00 mg	2%	USDA_SR
4855	Cookies, butter, commercially prepared, enriched	Baked Products	29.00 mg	2%	USDA_SR
4856	Soup, tomato, dry, mix, prepared with water	Soups, Sauces, and Gravies	29.00 mg	2%	USDA_SR
4857	Refried beans, canned, traditional, reduced sodium	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4858	Blackberries, raw	Fruits and Fruit Juices	29.00 mg	2%	USDA_SR
4859	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4860	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	29.00 mg	2%	USDA_SR
4861	Cookies, butter, commercially prepared, unenriched	Baked Products	29.00 mg	2%	USDA_SR
4862	Cookies, brownies, commercially prepared	Baked Products	29.00 mg	2%	USDA_SR
4863	Refried beans, canned, traditional style	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4864	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4865	Blackberries, frozen, unsweetened	Fruits and Fruit Juices	29.00 mg	2%	USDA_SR
4866	Barley, pearled, raw	Cereal Grains and Pasta	29.00 mg	2%	USDA_SR
4867	Nuts, chestnuts, european, roasted	Nut and Seed Products	29.00 mg	2%	USDA_SR
4868	Nuts, chestnuts, chinese, dried	Nut and Seed Products	29.00 mg	2%	USDA_SR
4869	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	29.00 mg	2%	USDA_SR
4870	Vegetarian meatloaf or patties	Legumes and Legume Products	29.00 mg	2%	USDA_SR
4871	HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared	Meals, Entrees, and Side Dishes	29.00 mg	2%	USDA_SR
4872	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	29.00 mg	2%	USDA_SR
4873	Beans, snap, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	29.00 mg	2%	USDA_SR
4874	Spanish rice mix, dry mix, unprepared	Meals, Entrees, and Side Dishes	29.00 mg	2%	USDA_SR
4875	Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine	Meals, Entrees, and Side Dishes	29.00 mg	2%	USDA_SR
4876	Wheat, hard red winter	Cereal Grains and Pasta	29.00 mg	2%	USDA_SR
4877	Cabbage, napa, cooked	Vegetables and Vegetable Products	29.00 mg	2%	USDA_SR
4878	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	29.00 mg	2%	USDA_SR
4879	Rose-apples, raw	Fruits and Fruit Juices	29.00 mg	2%	USDA_SR
4880	Snacks, corn-based, extruded, onion-flavor	Snacks	29.00 mg	2%	USDA_SR
4881	Tamales (Navajo)	American Indian/Alaska Native Foods	29.00 mg	2%	USDA_SR
4882	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks	29.00 mg	2%	USDA_SR
4883	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	29.00 mg	2%	USDA_SR
4884	Rice, spanish rice mix, unprepared	Mixed Dishes	29.00 mg	2%	CNF
4885	Refried beans, canned, reduced sodium	Legumes and Legume Products	29.00 mg	2%	CNF
4886	Beans, kidney, red, canned, solids and liquid, reduced sodium	Legumes and Legume Products	29.00 mg	2%	CNF
4887	Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine	Cereals, Grains and Pasta	29.00 mg	2%	CNF
4888	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	29.00 mg	2%	CNF
4889	Tamale (Navajo)	Mixed Dishes	29.00 mg	2%	CNF
4890	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	29.00 mg	2%	CNF
4891	Cabbage, napa, cooked	Vegetables and Vegetable Products	29.00 mg	2%	CNF
4892	Grains, wheat, hard red winter	Cereals, Grains and Pasta	29.00 mg	2%	CNF
4893	Grains, barley, pearled, dry	Cereals, Grains and Pasta	29.00 mg	2%	CNF
4894	Snacks, potato chips, dried potatoes, light	Snacks	29.00 mg	2%	CNF
4895	Snacks, fruit leather, bar	Snacks	29.00 mg	2%	CNF
4896	Snacks, corn-based, extruded, onion	Snacks	29.00 mg	2%	CNF
4897	Pie, coconut cream, commercial	Baked Products	29.00 mg	2%	CNF
4898	Cookie, butter, commercial	Baked Products	29.00 mg	2%	CNF
4899	Cookie, brownie, commercial	Baked Products	29.00 mg	2%	CNF
4900	Beans, lima, dry, baby, boiled, salted	Legumes and Legume Products	29.00 mg	2%	CNF

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Vegetarian foods high in Calcium

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