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 1–50 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
1	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	7364.00 mg	566%	USDA_SR
2	Leavening agent, baking powder, double acting, phosphate	Baked Products	7364.00 mg	566%	CNF
3	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	5876.00 mg	452%	USDA_SR
4	Leavening agent, baking powder, double acting, sodium, aluminium sulfate	Baked Products	5876.00 mg	452%	CNF
5	Leavening agents, baking powder, low-sodium	Baked Products	4332.00 mg	333%	USDA_SR
6	Leavening agent, baking powder, low sodium	Baked Products	4332.00 mg	333%	CNF
7	Desserts, rennin, tablets, unsweetened	Sweets	3733.00 mg	287%	USDA_SR
8	Dessert, rennin, tablets, unsweetened	Sweets	3733.00 mg	287%	CNF
9	Spices, basil, dried	Spices and Herbs	2240.00 mg	172%	USDA_SR
10	Spices, basil, dried	Spices and Herbs	2240.00 mg	172%	CNF
11	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Legumes and Legume Products	2134.00 mg	164%	USDA_SR
12	Tofu, koyadofu, dried-frozen (prepared with calcium sulphate)	Legumes and Legume Products	2134.00 mg	164%	CNF
13	Spices, savory, ground	Spices and Herbs	2132.00 mg	164%	USDA_SR
14	Spices, savory, ground	Spices and Herbs	2132.00 mg	164%	CNF
15	Whey, acid, dried	Dairy and Egg Products	2054.00 mg	158%	USDA_SR
16	Whey, acid, dry	Dairy and Egg Products	2054.00 mg	158%	CNF
17	Hot chocolate, cocoa, without sugar, mix, powder	Beverages	1998.00 mg	154%	CNF
18	Spices, marjoram, dried	Spices and Herbs	1990.00 mg	153%	USDA_SR
19	Spices, marjoram, dried	Spices and Herbs	1990.00 mg	153%	CNF
20	Spices, thyme, dried	Spices and Herbs	1890.00 mg	145%	USDA_SR
21	Spices, thyme, dried	Spices and Herbs	1890.00 mg	145%	CNF
22	Spices, dill weed, dried	Spices and Herbs	1784.00 mg	137%	USDA_SR
23	Spices, dill weed, dried	Spices and Herbs	1784.00 mg	137%	CNF
24	Spices, celery seed	Spices and Herbs	1767.00 mg	136%	USDA_SR
25	Spices, celery seed	Spices and Herbs	1767.00 mg	136%	CNF
26	Babyfood, cereal, soya, with fruit, dry	Babyfoods	1738.00 mg	134%	CNF
27	Spices, sage, ground	Spices and Herbs	1652.00 mg	127%	USDA_SR
28	Spices, sage, ground	Spices and Herbs	1652.00 mg	127%	CNF
29	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	1633.00 mg	126%	USDA_SR
30	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	1633.00 mg	126%	CNF
31	Babyfood, snack, biscuit, mixed grain	Babyfoods	1613.00 mg	124%	CNF
32	Smelt, dried (Alaska Native)	American Indian/Alaska Native Foods	1600.00 mg	123%	USDA_SR
33	Spices, oregano, dried	Spices and Herbs	1597.00 mg	123%	USDA_SR
34	Spices, oregano, ground	Spices and Herbs	1597.00 mg	123%	CNF
35	Spices, dill seed	Spices and Herbs	1516.00 mg	117%	USDA_SR
36	Spices, dill seed	Spices and Herbs	1516.00 mg	117%	CNF
37	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	1498.00 mg	115%	USDA_FF
38	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	1495.00 mg	115%	USDA_SR
39	Spearmint, dried	Spices and Herbs	1488.00 mg	114%	USDA_SR
40	Spices, spearmint, dried	Spices and Herbs	1488.00 mg	114%	CNF
41	Spices, parsley, dried	Spices and Herbs	1468.00 mg	113%	CNF
42	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	1440.00 mg	111%	USDA_SR
43	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	1440.00 mg	111%	CNF
44	Spices, poppy seed	Spices and Herbs	1438.00 mg	111%	USDA_SR
45	Spices, poppy seed	Spices and Herbs	1438.00 mg	111%	CNF
46	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	1412.00 mg	109%	USDA_SR
47	Babyfood, cereal, oat, dry	Babyfoods	1410.00 mg	108%	CNF
48	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	Beverages	1378.00 mg	106%	USDA_SR
49	Cheese product, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	1375.00 mg	106%	USDA_SR
50	Spices, chervil, dried	Spices and Herbs	1346.00 mg	104%	USDA_SR

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Vegetarian foods high in Calcium

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