Vegetarian foods high in Calcium (USDA Foundation)

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 301–336 of 336 foods

#	Food	Category	Per 100 g	% DV
301	Peppers, bell, red, raw	Vegetables and Vegetable Products	6.36 mg	0%
302	Flour, rice, white, unenriched	Cereal Grains and Pasta	6.00 mg	0%
303	Apples, fuji, with skin, raw	Fruits and Fruit Juices	6.00 mg	0%
304	Apples, fuji, with skin, raw	Fruits and Fruit Juices	5.97 mg	0%
305	Potatoes, gold, without skin, raw	Vegetables and Vegetable Products	5.94 mg	0%
306	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.48 mg	0%
307	Mushrooms, white button	Vegetables and Vegetable Products	5.46 mg	0%
308	Mushrooms, white button	Vegetables and Vegetable Products	5.46 mg	0%
309	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	5.13 mg	0%
310	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	5.00 mg	0%
311	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	5.00 mg	0%
312	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	5.00 mg	0%
313	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.00 mg	0%
314	Peppers, bell, orange, raw	Vegetables and Vegetable Products	4.90 mg	0%
315	Plantains, underripe, raw	Fruits and Fruit Juices	4.83 mg	0%
316	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	4.66 mg	0%
317	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	4.46 mg	0%
318	Mushroom, crimini	Vegetables and Vegetable Products	4.11 mg	0%
319	Plum, black, with skin, raw	Fruits and Fruit Juices	4.03 mg	0%
320	Peaches, yellow, raw	Fruits and Fruit Juices	4.00 mg	0%
321	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	4.00 mg	0%
322	Plantains, overripe, raw	Fruits and Fruit Juices	3.90 mg	0%
323	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	3.87 mg	0%
324	Plantains, ripe, raw	Fruits and Fruit Juices	3.83 mg	0%
325	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.82 mg	0%
326	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.82 mg	0%
327	Mushroom, portabella	Vegetables and Vegetable Products	3.23 mg	0%
328	Nectarines, raw	Fruits and Fruit Juices	2.00 mg	0%
329	Mushroom, enoki	Vegetables and Vegetable Products	1.43 mg	0%
330	Oil, coconut	Fats and Oils	1.00 mg	0%
331	Sugars, granulated	Sweets	1.00 mg	0%
332	Sugars, granulated	Sweets	1.00 mg	0%
333	Mushrooms, shiitake	Vegetables and Vegetable Products	0.77 mg	0%
334	Mushrooms, shiitake	Vegetables and Vegetable Products	0.77 mg	0%
335	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.66 mg	0%
336	Mushroom, beech	Vegetables and Vegetable Products	0.43 mg	0%

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Vegetarian foods high in Calcium (USDA Foundation)

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