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 4751–4800 of 8,316 foods

#	Food	Category	Per 100 g	% DV	Source
4751	Jellies, no sugar (with sodium saccharin), any flavors	Sweets	31.00 mg	2%	USDA_SR
4752	Nuts, chestnuts, japanese, raw	Nut and Seed Products	31.00 mg	2%	USDA_SR
4753	Carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR
4754	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	31.00 mg	2%	USDA_SR
4755	Prune puree	Fruits and Fruit Juices	31.00 mg	2%	USDA_SR
4756	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	31.00 mg	2%	CNF
4757	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	31.00 mg	2%	CNF
4758	Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper)	Vegetables and Vegetable Products	31.00 mg	2%	CNF
4759	Carrot, canned, solids ans liquid, unsalted	Vegetables and Vegetable Products	31.00 mg	2%	CNF
4760	Sauce, spaghetti, with onion and garlic, ready-to-serve	Soups, Sauces and Gravies	31.00 mg	2%	CNF
4761	Vegetarian stew, meatless	Legumes and Legume Products	31.00 mg	2%	CNF
4762	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	31.00 mg	2%	CNF
4763	Tofu, silken, extra firm	Legumes and Legume Products	31.00 mg	2%	CNF
4764	Tofu, silken, soft	Legumes and Legume Products	31.00 mg	2%	CNF
4765	Prune puree	Fruits and fruit juices	31.00 mg	2%	CNF
4766	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	31.00 mg	2%	CNF
4767	Cracker, crispbread, rye	Baked Products	31.00 mg	2%	CNF
4768	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	31.00 mg	2%	CNF
4769	Cookie, chocolate wafer	Baked Products	31.00 mg	2%	CNF
4770	Nuts, Japanese chestnuts, raw	Nuts and Seeds	31.00 mg	2%	CNF
4771	Onion rings, breaded, par fried, frozen, heated in oven	Vegetables and Vegetable Products	31.00 mg	2%	CNF
4772	Carrot, canned, solids and liquid	Vegetables and Vegetable Products	31.00 mg	2%	CNF
4773	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	31.00 mg	2%	CNF
4774	Cabbage, red, raw	Vegetables and Vegetable Products	30.99 mg	2%	USDA_FF
4775	Radicchio, raw	Vegetables and Vegetable Products	30.91 mg	2%	USDA_FF
4776	Flour, buckwheat	Cereal Grains and Pasta	30.55 mg	2%	USDA_FF
4777	Carrots, mature, raw	Vegetables and Vegetable Products	30.48 mg	2%	USDA_FF
4778	Flour, spelt, whole grain	Cereal Grains and Pasta	30.04 mg	2%	USDA_FF
4779	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	30.00 mg	2%	USDA_FF
4780	Leavening agents, yeast, baker's, active dry	Baked Products	30.00 mg	2%	USDA_SR
4781	Rolls, dinner, rye	Baked Products	30.00 mg	2%	USDA_SR
4782	Croissants, apple	Baked Products	30.00 mg	2%	USDA_SR
4783	Cookies, shortbread, commercially prepared, pecan	Baked Products	30.00 mg	2%	USDA_SR
4784	Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery	Baked Products	30.00 mg	2%	USDA_SR
4785	Bread, stuffing, dry mix, prepared	Baked Products	30.00 mg	2%	USDA_SR
4786	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	30.00 mg	2%	USDA_SR
4787	Salad dressing, italian dressing, fat-free	Fats and Oils	30.00 mg	2%	USDA_SR
4788	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	30.00 mg	2%	USDA_SR
4789	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	30.00 mg	2%	USDA_SR
4790	Chili, no beans, canned entree	Meals, Entrees, and Side Dishes	30.00 mg	2%	USDA_SR
4791	Custard-apple, (bullock's-heart), raw	Fruits and Fruit Juices	30.00 mg	2%	USDA_SR
4792	Margarine, regular, hard, soybean (hydrogenated)	Fats and Oils	30.00 mg	2%	USDA_SR
4793	Drumstick pods, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4794	Turnips, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4795	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4796	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4797	Fast foods, coleslaw	Fast Foods	30.00 mg	2%	USDA_SR
4798	Winged bean tuber, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4799	Potatoes, raw, skin	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
4800	Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR

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Vegetarian foods high in Calcium

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