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200 Vegetarian Foods Highest in Calcium

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.
1300mg Calcium = 100% DV
  1. Firm Tofu
    1721.2mg (132% DV) in 1 cup
  2. Tofu Prepared With Calcium
    868mg (67% DV) in 1 cup
  3. Dulce De Leche
    763mg (59% DV) in 1 cup
  4. Low-fat Milk 1%
    610mg (47% DV) in 16oz glass
  5. Soymilk
    602.6mg (46% DV) in 16oz glass
  6. Skim Milk
    597.8mg (46% DV) in 16oz glass
  7. Unsweetened Soymilk
    597.8mg (46% DV) in 16oz glass
  8. Low-fat Milk 2%
    585.6mg (45% DV) in 16oz glass
  9. High Fat Milk (3.7% Fat)
    580.7mg (45% DV) in 16oz glass
  10. Extra Firm Fortified Tofu
    556mg (43% DV) in 1 cup
  11. Whole Milk
    551.4mg (42% DV) in 16oz glass
  12. Unsweetened Almond Milk
    516.1mg (40% DV) in 1 cup
  13. Non-fat Yogurt
    487.6mg (38% DV) in 1 cup (8 fl oz)
  14. Sweetened Vanilla Almond Milk
    451.2mg (35% DV) in 8 fl oz
  15. Chocolate Almond Milk
    451.2mg (35% DV) in 8 fl oz
  16. Unsweetened Chocolate Almond Milk
    451.2mg (35% DV) in 1 cup
  17. Low-fat Yogurt
    448.4mg (34% DV) in 1 cup (8 fl oz)
  18. Low Fat Fruit Yogurt (with Vitamin D)
    372.4mg (29% DV) in 1 cup (8 fl oz)
  19. Fortified Silken Tofu
    358.5mg (28% DV) in 1/5 package
  20. Grapefruit Juice
    350.4mg (27% DV) in 8 fl oz
  21. Orange Juice With Added Calcium And Vitamin D
    348.6mg (27% DV) in 1 cup
  22. Lowfat Ricotta
    337.3mg (26% DV) in 1/2 cup
  23. Grated Parmesan (hard)
    336.3mg (26% DV) in 1 oz
  24. Eggnog
    330.2mg (25% DV) in 1 cup
  25. Mustard Spinach
    315mg (24% DV) in 1 cup, chopped
  26. Fortified Chocolate Soymilk
    306.2mg (24% DV) in 1 cup
  27. Romano Cheese
    302.2mg (23% DV) in 1 oz
  28. Milk And Soy Chocolate Drink
    301mg (23% DV) in 8 fl oz
  29. Silk (soymilk)
    298.9mg (23% DV) in 1 cup
  30. Processed American Cheese (with Vitamin D)
    296.8mg (23% DV) in 1 oz
  31. Plain Yogurt
    296.5mg (23% DV) in 1 cup (8 fl oz)
  32. Dehydrated Milk
    291.8mg (22% DV) in 1/4 cup
  33. Nonfat Vanilla Yogurt
    289.1mg (22% DV) in 1 cup (8 fl oz)
  34. Gruyere Cheese
    287.1mg (22% DV) in 1 oz
  35. Cooked Mustard Spinach
    284.4mg (22% DV) in 1 cup, chopped
  36. Lowfat Buttermilk
    284.2mg (22% DV) in 1 cup
  37. Unsweetened Rice Milk
    283.2mg (22% DV) in 8 fl oz (approximate weight, 1 serving)
  38. Buttermilk
    281.8mg (22% DV) in 1 cup
  39. Sesame Seeds (toasted)
    280.9mg (22% DV) in 1 oz
  40. Lowfat Chocolate Milk
    272.5mg (21% DV) in 1 cup
  41. Fatfree Swiss Cheese
    269.1mg (21% DV) in 1 serving
  42. Cooked Collards
    267.9mg (21% DV) in 1 cup, chopped
  43. Cooked Green Soybeans
    261mg (20% DV) in 1 cup
  44. Ricotta Cheese
    256.7mg (20% DV) in 1/2 cup
  45. Tofu Extra Firm Prepared With Nigari
    256.6mg (20% DV) in 1/5 block
  46. Hard Goat Cheese
    254.2mg (20% DV) in 1 oz
  47. Whey Acid Fluid
    253.4mg (19% DV) in 1 cup
  48. Firm Tofu (With Calcium and Magnesium)
    253.3mg (19% DV) in 1/2 cup
  49. Swiss Cheese
    252.8mg (19% DV) in 1 oz
  50. Cheddar Cheese (non-fat Or Fat Free)
    250mg (19% DV) in 1 serving
  51. Cooked Spinach
    244.8mg (19% DV) in 1 cup
  52. Cooked Nopales
    244.4mg (19% DV) in 1 cup
  53. Grated Parmesan
    242.3mg (19% DV) in 1 oz
  54. Lowfat Greek Yogurt
    230mg (18% DV) in 1 container (7 oz)
  55. Mozzarella (lowfat)
    222.1mg (17% DV) in 1 oz
  56. Provolone Cheese
    214.7mg (17% DV) in 1 oz
  57. Low Fat Provolone
    214.7mg (17% DV) in 1 oz
  58. Monterey Cheese
    211.9mg (16% DV) in 1 oz
  59. Cooked Blackeyed Peas
    211.2mg (16% DV) in 1 cup
  60. Queso Blanco
    207mg (16% DV) in 1/4 cup
  61. Cheddar Cheese
    201.6mg (16% DV) in 1 oz
  62. Low-sodium Cheddar Cheese
    199.7mg (15% DV) in 1 oz
  63. Sharp Cheddar Cheese
    199.1mg (15% DV) in 1 slice (1 oz)
  64. Gouda Cheese
    198.8mg (15% DV) in 1 oz
  65. Tilsit Cheese
    198.8mg (15% DV) in 1 oz
  66. Mozzarella (hard And Lowfat)
    197.9mg (15% DV) in 1 oz
  67. Cooked Turnip Greens
    197.3mg (15% DV) in 1 cup, chopped
  68. Colby Cheese
    194.5mg (15% DV) in 1 oz
  69. American Cheese
    193.7mg (15% DV) in 1 oz
  70. American Cheese Spread
    191.1mg (15% DV) in 1 slice
  71. Natto
    191mg (15% DV) in 1/2 cup
  72. Roquefort
    188mg (14% DV) in 1 oz
  73. Nonfat Greek Yogurt
    187mg (14% DV) in 1 container
  74. Queso Chihuahua
    184.9mg (14% DV) in 1 oz
  75. Port De Salut Cheese
    184.6mg (14% DV) in 1 oz
  76. Mexican Blend Cheese
    184.5mg (14% DV) in 1/4 cup shredded
  77. Tempeh
    184.3mg (14% DV) in 1 cup
  78. Jute Potherb (molokhiya) (cooked)
    183.6mg (14% DV) in 1 cup
  79. Chia Seeds
    179.2mg (14% DV) in 1 oz
  80. Boiled Soybeans (edamame)
    175.4mg (13% DV) in 1 cup
  81. Cooked Scotch Kale
    171.6mg (13% DV) in 1 cup, chopped
  82. Queso Fresco
    169.8mg (13% DV) in 1/4 cup
  83. Cooked Mustard Greens
    165.2mg (13% DV) in 1 cup, chopped
  84. Cooked Beet Greens
    164.2mg (13% DV) in 1 cup (1 Inch pieces)
  85. Mozzarella (hard)
    163.3mg (13% DV) in 1 oz
  86. Cooked Large White Beans
    161.1mg (12% DV) in 1 cup
  87. Pak-choi (bok Choy) (cooked)
    158.1mg (12% DV) in 1 cup, shredded
  88. Baked Beans
    154.3mg (12% DV) in 1 cup
  89. Blue Cheese
    150mg (12% DV) in 1 oz
  90. Nonfat American Cheese
    149.9mg (12% DV) in 1 serving
  91. Nonfat Chocolate Yogurt
    149.6mg (12% DV) in 1 container (6 oz)
  92. Nonfat Greek Vanilla Yogurt
    148.5mg (11% DV) in 1 container (5.3 oz)
  93. Cooked Dandelion Greens
    147mg (11% DV) in 1 cup, chopped
  94. Nonfat Greek Strawberry Yogurt
    145.5mg (11% DV) in 1 container (5.3 oz)
  95. Mozzarella
    143.4mg (11% DV) in 1 oz
  96. Nopales
    141mg (11% DV) in 1 cup, sliced
  97. Feta Cheese
    140mg (11% DV) in 1 oz
  98. Ice Mocha
    137.8mg (11% DV) in 1 cup
  99. Scotch Kale
    137.4mg (11% DV) in 1 cup, chopped
  100. Soft Tofu
    133.2mg (10% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  101. Lowfat Greek Strawberry Yogurt
    132mg (10% DV) in 1 container (5.3 oz)
  102. Cooked Small White Beans
    130.7mg (10% DV) in 1 cup
  103. Processed Pimento Cheese
    128.9mg (10% DV) in 1 slice (3/4 oz)
  104. Navy Beans
    125.6mg (10% DV) in 1 cup
  105. Lowfat Cottage Cheese (2%)
    125.4mg (10% DV) in 4 oz
  106. Cooked Teff
    123.5mg (9% DV) in 1 cup
  107. Cooked Okra
    123.2mg (9% DV) in 1 cup slices
  108. Canned Navy Beans
    123.1mg (9% DV) in 1 cup
  109. Roselle
    122.6mg (9% DV) in 1 cup, without refuse
  110. Great Northern Beans
    120.4mg (9% DV) in 1 cup
  111. Canned Chili With Beans
    120.3mg (9% DV) in 1 cup
  112. Sesame Butter (tahini)
    119.3mg (9% DV) in 1 oz
  113. Lowfat Cheddar Cheese
    117.9mg (9% DV) in 1 oz
  114. California Red Kidney Beans
    116.8mg (9% DV) in 1 cup
  115. Sweet Whey Fluid
    115.6mg (9% DV) in 1 cup
  116. Cooked Amaranth
    115.6mg (9% DV) in 1 cup
  117. Gjetost Cheese
    113.6mg (9% DV) in 1 oz
  118. Soft Serve Chocolate Ice Cream
    112.7mg (9% DV) in 1/2 cup
  119. Camambert
    110.2mg (8% DV) in 1 oz
  120. Vinespinach
    109mg (8% DV) in 100 grams
  121. Sweetened Condensed Milk
    108.5mg (8% DV) in 1 fl oz
  122. Chinese Broccoli
    105mg (8% DV) in 100 grams
  123. Rhubarb
    104.9mg (8% DV) in 1 cup, diced
  124. Turnip Greens
    104.5mg (8% DV) in 1 cup, chopped
  125. Dandelion Greens
    102.9mg (8% DV) in 1 cup, chopped
  126. Black Turtle Beans
    101.8mg (8% DV) in 1 cup
  127. Cooked Swiss Chard
    101.5mg (8% DV) in 1 cup, chopped
  128. Cooked Broccoli Raab
    100.3mg (8% DV) in 1 NLEA serving
  129. Edamame
    97.7mg (8% DV) in 1 cup
  130. Okara
    97.6mg (8% DV) in 1 cup
  131. Tempeh Cooked
    96mg (7% DV) in 100 grams
  132. Mungo Beans (cooked)
    95.4mg (7% DV) in 1 cup
  133. Veggie Burgers
    95.2mg (7% DV) in 1 pattie
  134. Cooked Podded Peas
    94.4mg (7% DV) in 1 cup
  135. Cottage Cheese (blended)
    93.8mg (7% DV) in 4 oz
  136. Cooked Kale
    93.6mg (7% DV) in 1 cup, chopped
  137. Mammy Apple
    93.1mg (7% DV) in 1 fruit without refuse
  138. Evaporated Milk
    92.5mg (7% DV) in 1 fl oz
  139. Baked Acorn Squash
    90.2mg (7% DV) in 1 cup, cubes
  140. Cooked Purslane
    89.7mg (7% DV) in 1 cup
  141. Limburger Cheese
    89.5mg (7% DV) in 1 cubic inch
  142. Tamarinds
    88.8mg (7% DV) in 1 cup, pulp
  143. Cranberry Beans (roman Beans)
    88.5mg (7% DV) in 1 cup
  144. Cooked Chinese Broccoli
    88mg (7% DV) in 1 cup
  145. Canned Kidney Beans
    87mg (7% DV) in 1 cup
  146. Cooked New Zealand Spinach
    86.4mg (7% DV) in 1 cup, chopped
  147. Canned Baked Beans
    86.4mg (7% DV) in 1 cup
  148. Canned Refried Beans
    84.7mg (7% DV) in 1 cup
  149. Palm Hearts (canned)
    84.7mg (7% DV) in 1 cup
  150. Cooked Butternut Squash
    84.1mg (6% DV) in 1 cup, cubes
  151. Collards
    83.5mg (6% DV) in 1 cup, chopped
  152. Light Whipping Cream
    82.8mg (6% DV) in 1 cup, whipped
  153. Parsley
    82.8mg (6% DV) in 1 cup chopped
  154. Cooked Garden Cress
    82.4mg (6% DV) in 1 cup
  155. Okra
    82mg (6% DV) in 1 cup
  156. Stirfried Soybean Sprouts
    82mg (6% DV) in 100 grams
  157. Chickpeas (garbanzo Beans) (cooked)
    80.4mg (6% DV) in 1 cup
  158. Florida Oranges
    79.6mg (6% DV) in 1 cup sections, without membranes
  159. Pinto Beans (cooked)
    78.7mg (6% DV) in 1 cup
  160. Mashed Sweet Potatoes
    76.5mg (6% DV) in 1 cup
  161. Almonds
    76.4mg (6% DV) in 1 oz (23 whole kernels)
  162. Dry Roasted Almonds
    76.1mg (6% DV) in 1 oz (22 whole kernels)
  163. Canned Red Kidney Beans
    74.2mg (6% DV) in 1 cup
  164. Bok Choy
    73.5mg (6% DV) in 1 cup, shredded
  165. Flax Seeds
    72.4mg (6% DV) in 1oz
  166. Tangerines
    72.2mg (6% DV) in 1 cup, sections
  167. Oranges
    72mg (6% DV) in 1 cup, sections
  168. California Valencia Oranges
    72mg (6% DV) in 1 cup sections, without membranes
  169. Cooked Cabbage
    72mg (6% DV) in 1 cup
  170. Navel Oranges
    71mg (5% DV) in 1 cup sections, without membranes
  171. Canned Lima Beans
    69.4mg (5% DV) in 1 cup
  172. Cooked Chrysanthemum
    69mg (5% DV) in 1 cup (1 Inch pieces)
  173. Cooked Escarole
    69mg (5% DV) in 1 cup
  174. Cooked Snow Peas
    67.2mg (5% DV) in 1 cup
  175. Butternut Squash
    67.2mg (5% DV) in 1 cup, cubes
  176. Celeriac
    67.1mg (5% DV) in 1 cup
  177. Mustard Greens
    64.4mg (5% DV) in 1 cup, chopped
  178. Adzuki Beans
    64.4mg (5% DV) in 1 cup
  179. Canned Pumpkin
    63.7mg (5% DV) in 1 cup
  180. Cooked Acorn Squash
    63.7mg (5% DV) in 1 cup, mashed
  181. Fat Free Cream Cheese
    63.2mg (5% DV) in 1 tbsp
  182. Dried Jujube
    63mg (5% DV) in 100 grams
  183. Cooked Red Cabbage
    63mg (5% DV) in 1 cup
  184. Cooked Celery
    63mg (5% DV) in 1 cup, diced
  185. Shredded Parmesan
    62.7mg (5% DV) in 1 tbsp
  186. Broccoli (cooked)
    62.4mg (5% DV) in 1 cup chopped
  187. Kidney Beans
    62mg (5% DV) in 1 cup
  188. European Black Currants
    61.6mg (5% DV) in 1 cup
  189. Cooked Burdock Root
    61.3mg (5% DV) in 1 cup (1 Inch pieces)
  190. Kiwifruit
    61.2mg (5% DV) in 1 cup, sliced
  191. Broad Beans (fava)
    61.2mg (5% DV) in 1 cup
  192. Vanilla Soymilk
    60.8mg (5% DV) in 1 cup
  193. Ice Cream Sandwich
    60.2mg (5% DV) in 1 serving
  194. Rutabagas (neeps, Swedes)
    60.2mg (5% DV) in 1 cup, cubes
  195. Ice Cream Cookie Sandwich
    59.9mg (5% DV) in 1 serving
  196. Dried Sweet Whey Powder
    59.7mg (5% DV) in 1 tbsp
  197. Chrysanthemum Leaves
    59.7mg (5% DV) in 1 cup, chopped
  198. Dried Whey Powder (acid)
    59.6mg (5% DV) in 1 tbsp
  199. Prickly Pears
    57.7mg (4% DV) in 1 fruit without refuse
  200. Coconut Water
    57.6mg (4% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.