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 51–100 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
51	Spices, chervil, dried	Spices and Herbs	1346.00 mg	104%	CNF
52	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	1312.00 mg	101%	CNF
53	Spices, rosemary, dried	Spices and Herbs	1280.00 mg	98%	USDA_SR
54	Spices, rosemary, dried	Spices and Herbs	1280.00 mg	98%	CNF
55	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	1278.00 mg	98%	USDA_SR
56	Babyfood, cereal, mixed grain, dry	Babyfoods	1261.00 mg	97%	CNF
57	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	1257.00 mg	97%	USDA_SR
58	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	1257.00 mg	97%	USDA_SR
59	Milk, dry, skim, powder, regular	Dairy and Egg Products	1257.00 mg	97%	CNF
60	Cheese, parmesan, shredded	Dairy and Egg Products	1253.00 mg	96%	USDA_SR
61	Cheese, parmesan, shredded	Dairy and Egg Products	1253.00 mg	96%	CNF
62	Spices, coriander leaf, dried	Spices and Herbs	1246.00 mg	96%	USDA_SR
63	Spices, coriander leaf (cilantro), dried	Spices and Herbs	1246.00 mg	96%	CNF
64	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	1245.00 mg	96%	USDA_SR
65	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	1231.00 mg	95%	USDA_SR
66	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	1231.00 mg	95%	USDA_SR
67	Milk, dry, skim, powder, instant	Dairy and Egg Products	1231.00 mg	95%	CNF
68	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	Legumes and Legume Products	1229.00 mg	95%	USDA_SR
69	Tofu, fuyu, salted and fermented (with calcium sulphate)	Legumes and Legume Products	1229.00 mg	95%	CNF
70	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	Snacks	1209.00 mg	93%	USDA_SR
71	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	Snacks	1207.00 mg	93%	USDA_SR
72	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	1200.00 mg	92%	USDA_SR
73	Spices, fennel seed	Spices and Herbs	1196.00 mg	92%	USDA_SR
74	Spices, fennel seed	Spices and Herbs	1196.00 mg	92%	CNF
75	Milk, buttermilk, dried	Dairy and Egg Products	1184.00 mg	91%	USDA_SR
76	Cheese, parmesan, hard	Dairy and Egg Products	1184.00 mg	91%	USDA_SR
77	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	1184.00 mg	91%	CNF
78	Cheese, parmesan, hard	Dairy and Egg Products	1184.00 mg	91%	CNF
79	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	1179.00 mg	91%	CNF
80	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar	Sweets	1164.00 mg	90%	USDA_SR
81	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	1160.00 mg	89%	USDA_SR
82	Babyfood, cereal, oatmeal, with honey, dry	Baby Foods	1154.00 mg	89%	USDA_SR
83	Cheese, Mexican, blend, reduced fat	Dairy and Egg Products	1146.00 mg	88%	USDA_SR
84	Babyfood, cereal, barley, with milk powder, dry	Babyfoods	1144.00 mg	88%	CNF
85	Spices, parsley, dried	Spices and Herbs	1140.00 mg	88%	USDA_SR
86	Spices, tarragon, dried	Spices and Herbs	1139.00 mg	88%	USDA_SR
87	Spices, tarragon, dried	Spices and Herbs	1139.00 mg	88%	CNF
88	Cheese, parmesan, dry grated, reduced fat	Dairy and Egg Products	1109.00 mg	85%	USDA_SR
89	Cheese, parmesan, dry grated, reduced fat	Dairy and Egg Products	1109.00 mg	85%	CNF
90	Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip	Snacks	1084.00 mg	83%	USDA_SR
91	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	1070.00 mg	82%	USDA_SR
92	Cheese, romano	Dairy and Egg Products	1064.00 mg	82%	USDA_SR
93	Cheese, romano	Dairy and Egg Products	1064.00 mg	82%	CNF
94	Babyfood, fortified cereal bar, fruit filling	Baby Foods	1053.00 mg	81%	USDA_SR
95	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	Beverages	1047.00 mg	81%	USDA_SR
96	Cheese, pasteurized process, American, without added vitamin D	Dairy and Egg Products	1045.00 mg	80%	USDA_SR
97	Cheese, pasteurized process, American, fortified with vitamin D	Dairy and Egg Products	1045.00 mg	80%	USDA_SR
98	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	1039.00 mg	80%	USDA_SR
99	Cheese, gruyere	Dairy and Egg Products	1011.00 mg	78%	USDA_SR
100	Cheese, gruyere	Dairy and Egg Products	1011.00 mg	78%	CNF

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Vegetarian foods high in Calcium

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