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 5101–5150 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	26.00 mg	2%	USDA_SR
5102	Lotus root, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%	USDA_SR
5103	Pumpkin, canned, without salt	Vegetables and Vegetable Products	26.00 mg	2%	USDA_SR
5104	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	26.00 mg	2%	USDA_SR
5105	Lotus root, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	2%	USDA_SR
5106	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	2%	USDA_SR
5107	Lemons, raw, without peel	Fruits and Fruit Juices	26.00 mg	2%	USDA_SR
5108	Sauce, cocktail, ready-to-serve	Soups, Sauces and Gravies	26.00 mg	2%	CNF
5109	Muffin, blueberry, dry mix, prepared	Baked Products	26.00 mg	2%	CNF
5110	Squash, winter, acorn, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5111	Lotus root, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5112	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5113	Brussels sprouts, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5114	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	26.00 mg	2%	CNF
5115	Doughnut (donut), French cruller, glazed	Baked Products	26.00 mg	2%	CNF
5116	Bread stuffing, cornbread, dry mix, prepared	Baked Products	26.00 mg	2%	CNF
5117	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	26.00 mg	2%	CNF
5118	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	26.00 mg	2%	CNF
5119	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	26.00 mg	2%	CNF
5120	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	26.00 mg	2%	CNF
5121	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	26.00 mg	2%	CNF
5122	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	26.00 mg	2%	CNF
5123	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	26.00 mg	2%	CNF
5124	Squash, winter, acorn, boiled, mashed	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5125	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5126	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5127	Pumpkin, canned	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5128	Peas, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5129	Lotus root, boiled, drained	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5130	Gourd, white flowered (calabash gourd), raw	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5131	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5132	Celeriac, boiled, drained	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5133	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5134	Brussels sprouts, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	2%	CNF
5135	Loganberry, frozen	Fruits and fruit juices	26.00 mg	2%	CNF
5136	Lemon, raw, without peel	Fruits and fruit juices	26.00 mg	2%	CNF
5137	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	26.00 mg	2%	CNF
5138	Cereal, hot, cream of wheat, instant: apple and cinnamon, dry	Breakfast cereals	26.00 mg	2%	CNF
5139	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	26.00 mg	2%	CNF
5140	Sauce, tartar, ready-to-serve	Soups, Sauces and Gravies	26.00 mg	2%	CNF
5141	Farro, pearled, dry, raw	Cereal Grains and Pasta	25.94 mg	2%	USDA_FF
5142	Ice cream cones, cake or wafer-type	Baked Products	25.00 mg	2%	USDA_SR
5143	Cookies, oatmeal, dry mix	Baked Products	25.00 mg	2%	USDA_SR
5144	Soymilk, chocolate, unfortified	Legumes and Legume Products	25.00 mg	2%	USDA_SR
5145	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	Legumes and Legume Products	25.00 mg	2%	USDA_SR
5146	Bread, paratha, whole wheat, commercially prepared, frozen	Baked Products	25.00 mg	2%	USDA_SR
5147	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	25.00 mg	2%	USDA_SR
5148	Gooseberries, raw	Fruits and Fruit Juices	25.00 mg	2%	USDA_SR
5149	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces, and Gravies	25.00 mg	2%	USDA_SR
5150	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	25.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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