Vegetarian foods high in Calcium (Canadian (CNF))

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 2101–2150 of 3,591 foods

#	Food	Category	Per 100 g	% DV
2101	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	30.00 mg	2%
2102	Cookie, shortbread, pecan, commercial	Baked Products	30.00 mg	2%
2103	Croissant, apple, commercial	Baked Products	30.00 mg	2%
2104	Roll, dinner, rye	Baked Products	30.00 mg	2%
2105	Leavening agent, yeast, baker's, active, dry	Baked Products	30.00 mg	2%
2106	Candies, bars, Special Dark	Sweets	30.00 mg	2%
2107	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	30.00 mg	2%
2108	Fast foods, side dish, coleslaw	Fast Foods	30.00 mg	2%
2109	Salad dressing, italian, fat free	Fats and Oils	30.00 mg	2%
2110	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	30.00 mg	2%
2111	Chili without beans, canned	Mixed Dishes	30.00 mg	2%
2112	Vermicelli, made from soy, cooked	Legumes and Legume Products	30.00 mg	2%
2113	Clementine, raw	Fruits and fruit juices	30.00 mg	2%
2114	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%
2115	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%
2116	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%
2117	Beans, lima (fordhook), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%
2118	Soup, tomato, dehydrated, water added	Soups, Sauces and Gravies	29.00 mg	2%
2119	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	29.00 mg	2%
2120	Blackberry, raw	Fruits and fruit juices	29.00 mg	2%
2121	Blackberry, frozen, unsweetened	Fruits and fruit juices	29.00 mg	2%
2122	Rose-apple, raw	Fruits and fruit juices	29.00 mg	2%
2123	Beans, shellie, canned, solids and liquid	Vegetables and Vegetable Products	29.00 mg	2%
2124	Beans, snap (Italian, green or yellow), canned, solids and liquid	Vegetables and Vegetable Products	29.00 mg	2%
2125	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	29.00 mg	2%
2126	Nuts, Chinese chestnuts, dried	Nuts and Seeds	29.00 mg	2%
2127	Nuts, European chestnuts (sweet), roasted	Nuts and Seeds	29.00 mg	2%
2128	Beans, kidney, dark red, canned, solids and liquid	Legumes and Legume Products	29.00 mg	2%
2129	Beans, lima, dry, baby, boiled	Legumes and Legume Products	29.00 mg	2%
2130	Refried beans, canned	Legumes and Legume Products	29.00 mg	2%
2131	Beans, lima, dry, baby, boiled, salted	Legumes and Legume Products	29.00 mg	2%
2132	Cookie, brownie, commercial	Baked Products	29.00 mg	2%
2133	Cookie, butter, commercial	Baked Products	29.00 mg	2%
2134	Pie, coconut cream, commercial	Baked Products	29.00 mg	2%
2135	Snacks, corn-based, extruded, onion	Snacks	29.00 mg	2%
2136	Snacks, fruit leather, bar	Snacks	29.00 mg	2%
2137	Snacks, potato chips, dried potatoes, light	Snacks	29.00 mg	2%
2138	Grains, barley, pearled, dry	Cereals, Grains and Pasta	29.00 mg	2%
2139	Grains, wheat, hard red winter	Cereals, Grains and Pasta	29.00 mg	2%
2140	Cabbage, napa, cooked	Vegetables and Vegetable Products	29.00 mg	2%
2141	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	29.00 mg	2%
2142	Tamale (Navajo)	Mixed Dishes	29.00 mg	2%
2143	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	29.00 mg	2%
2144	Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine	Cereals, Grains and Pasta	29.00 mg	2%
2145	Beans, kidney, red, canned, solids and liquid, reduced sodium	Legumes and Legume Products	29.00 mg	2%
2146	Refried beans, canned, reduced sodium	Legumes and Legume Products	29.00 mg	2%
2147	Rice, spanish rice mix, unprepared	Mixed Dishes	29.00 mg	2%
2148	Pasta mix, classic cheeseburger macaroni, unprepared	Mixed Dishes	28.00 mg	2%
2149	Soup, cream, broccoli, canned, condensed, reduced fat	Soups, Sauces and Gravies	28.00 mg	2%
2150	Soup, minestrone, canned, condensed	Soups, Sauces and Gravies	28.00 mg	2%

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Vegetarian foods high in Calcium (Canadian (CNF))

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