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Foods with Calcium for Vegetarians

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Food NameProteinCalcium
Spices, allspice, ground6.1661
Spices, anise seed17.6646
Spices, basil, dried23.02240
Spices, bay leaf7.6834
Spices, caraway seed19.8689
Spices, cardamom10.8383
Spices, celery seed18.11767
Spices, chervil, dried23.21346
Spices, chili powder13.5330
Spices, cinnamon, ground4.01002
Spices, cloves, ground6.0632
Spices, coriander leaf, dried21.91246
Spices, coriander seed12.4709
Spices, cumin seed17.8931
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Usage Note

  • Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
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Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.









Calcium in Vegetarian Diet

Humans absorb about 30% of the calcium in foods, but this varies depending upon the type of food consumed. Vegetarians might absorb less calcium than omnivores because they consume more plant products containing oxalic and phytic acids.
Lacto-ovo vegetarians (who consume eggs and dairy) and nonvegetarians have similar calcium intakes. However, vegans, who eat no animal products and ovo-vegetarians (who eat eggs but no dairy products), might not obtain sufficient calcium because of their avoidance of dairy foods.
In the Oxford European Prospective Investigation into Cancer and Nutrition, bone fracture risk was similar in meat eaters, fish eaters and vegetarians, but higher in vegans, likely due to their lower mean calcium intake.

High intake of calcium from supplements, but not foods, has been associated with increased risk of kidney stones. Kidney stones in the urinary tract are most commonly composed of calcium oxalate.

The recommended daily intake of calcium is from 1,000 to 1,200 mg for adults.

Calcium Food Sources for Vegetarians

This unique calcium foods database for vegetarians contains only non-animal food sources. Lacto-ovo vegetarians can use our comprehensive Calcium Content of Foods database to find additional sources of calcium from eggs and dairy products.

In addition to calcium data, we provide the macronutrient data for each food listed in this vegetarian food database. To display the hidden nutrient data, click on the appropriate checkboxes in list above.

 

See also our Vegetarian Diet-Related Web Apps.

Vegetables High in Calcium for Vegetarian Diet

Vegetables are in raw form. Calcium content sorted high to low per 100 grams of edible food portion.



Calcium (mg)
Calcium-Rich Vegetables (100 g)

429
Fireweed, leaves

363
Grape leaves

309
Lambsquarters

275
Epazote

232
Collards

224
Winged bean leaves

215
Amaranth leaves

210
Mustard spinach, (tendergreen)

208
Jute, potherb

205
Kale, scotch

197
Soybeans, green

190
Turnip greens

187
Dandelion greens

185
Drumstick leaves

181
Garlic

168
Seaweed, kelp

164
Nopales

160
Arugula

150
Seaweed, wakame

150
Kale

129
Taro, tahitian

128
Wasabi, root

126
Cowpeas (blackeyes), immature seeds

120
Watercress

117
Beet greens

117
Chrysanthemum, garland

117
Chrysanthemum leaves

115
Mustard greens

110
Eppaw


Calcium (mg)
Calcium-Rich Vegetables (100 g)

109
Vinespinach, (basella)

108
Broccoli raab

107
Taro leaves

105
Cabbage, chinese (pak-choi)

103
Butterbur, (fuki)

100
Chicory greens

99
Spinach

93
Borage

92
Chives

84
Winged beans, immature seeds

84
Balsam-pear (bitter gourd), leafy tips

82
Okra

81
Cress, garden

78
Sweet potato leaves

77
Swamp cabbage, (skunk cabbage)

77
Cabbage, chinese (pe-tsai)

72
Onions, spring or scallions (includes tops and bulb)

72
Seaweed, irishmoss

70
Seaweed, laver

70
Cardoon

67
Soybeans, mature seeds, sprouted

67
Coriander (cilantro) leaves

65
Cowpeas, young pods with seeds

65
Lemon grass (citronella)

65
Purslane

63
Cowpeas, leafy tips

60
Salsify, (vegetable oyster)

59
Leeks, (bulb and lower leaf-portion)

58
New Zealand spinach

54
Seaweed, agar

53
Pokeberry shoots, (poke)


Calcium (mg)
Calcium-Rich Vegetables (100 g)

52
Endive

51
Radish seeds, sprouted

51
Chard, swiss

50
Yardlong bean

50
Hyacinth-beans, immature seeds

49
Fennel, bulb

48
Broccoli, leaves

48
Broccoli, stalks

48
Broccoli, flower clusters

48
Squash, winter, butternut

47
Broccoli

47
Cabbage, common (danish, domestic, and pointed types), stored

47
Cabbage, common (danish, domestic, and pointed types), freshly harvest

45
Cabbage, red

45
Lotus root

44
Dock

44
Artichokes, (globe or french)

43
Celeriac

43
Rutabagas

43
Peas, edible-podded

43
Mushrooms, morel

43
Taro

43
Beans, pinto, mature seeds, sprouted

42
Brussels sprouts

42
Pigeonpeas, immature seeds

41
Burdock root

41
Chicory roots

40
Cabbage

40
Celery

39
Celtuce

39
Pumpkin flowers


Calcium (mg)
Calcium-Rich Vegetables (100 g)

39
Pumpkin leaves

38
Cornsalad

37
Beans, snap, yellow

37
Beans, fava, in pod

37
Shallots

37
Beans, snap, green

36
Peas, mature seeds, sprouted

36
Lettuce, green leaf

36
Parsnips

35
Cabbage, savoy

35
Lettuce, butterhead (includes boston and bibb types)

34
Lima beans, immature seeds

33
Squash, winter, acorn

33
Carrots

33
Cauliflower, green

33
Lettuce, red leaf

33
Lettuce, cos or romaine

32
Alfalfa seeds, sprouted

32
Carrots, baby

32
Fiddlehead ferns

30
Turnips

30
Potatoes, skin

30
Sweet potato, unprepared

30
Drumstick pods

30
Winged bean tuber

28
Squash, winter, all varieties

27
Radishes, white icicle

27
Radishes, oriental

26
Gourd, white-flowered (calabash)

26
Mountain yam, hawaii

25
Peas, green

Fruits with Calcium

List of fruits containing calcium (sorted high to low):



Calcium (mg)
Raw Fruits with Calcium (100 g)

215
Roselle

161
Orange peel

134
Lemon peel

86
Rhubarb

74
Tamarinds

70
Oranges, with peel

62
Kumquats

56
Prickly pears

55
Currants, european black

43
Oranges, navels

43
Oranges, Florida

40
Oranges, all commercial varieties

40
Oranges, California, valencias

39
Mulberries

38
Elderberries

37
Tangerines, (mandarin oranges)

37
Grapes, muscadine

35
Figs

34
Kiwifruit, green

33
Limes

33
Currants, red and white

30
Custard-apple, (bullock's-heart)

30
Clementines

29
Rose-apples

29
Blackberries

27
Persimmons, native

26
Lemons, without peel

25
Raspberries

25
Gooseberries


Calcium (mg)
Raw Fruits with Calcium (100 g)

24
Jackfruit

24
Sugar-apples, (sweetsop)

22
Grapefruit, pink and red, all areas

21
Jujube

21
Guavas, strawberry

21
Sapodilla

20
Kiwifruit, gold

20
Papayas

19
Java-plum, (jambolan)

18
Guavas, common

18
Tangerine juice

18
Crabapples

18
Sapote, mamey

17
Breadfruit

17
Feijoa

16
Cherries, sour, red

16
Strawberries

16
Loquats

15
Rowal

15
Grapefruit, pink and red, Florida

15
Grapefruit, white, Florida

14
Grapes, american type (slip skin)

14
Soursop

14
Lime juice

13
Pineapple, all varieties

13
Pineapple, extra sweet variety

13
Pineapple, traditional varieties

13
Apricots

13
Avocados, California

13
Cherries, sweet

12
Acerola, (west indian cherry)
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