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 2301–2350 of 3,591 foods

#	Food	Category	Per 100 g	% DV
2301	Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice	Breakfast cereals	24.00 mg	2%
2302	Jackfruit, raw	Fruits and fruit juices	24.00 mg	2%
2303	Prune, dehydrated (low moisture), cooked	Fruits and fruit juices	24.00 mg	2%
2304	Sugar-apple, raw	Fruits and fruit juices	24.00 mg	2%
2305	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	24.00 mg	2%
2306	Asparagus, raw	Vegetables and Vegetable Products	24.00 mg	2%
2307	Beans, lima (fordhook), frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%
2308	Gourd, white flowered (calabash gourd), boiled, drained	Vegetables and Vegetable Products	24.00 mg	2%
2309	Kohlrabi, raw	Vegetables and Vegetable Products	24.00 mg	2%
2310	Carrot juice, canned	Vegetables and Vegetable Products	24.00 mg	2%
2311	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	24.00 mg	2%
2312	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	24.00 mg	2%
2313	Peas, green, frozen, boiled, drained	Vegetables and Vegetable Products	24.00 mg	2%
2314	Fiddlehead greens (ferns), frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%
2315	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	24.00 mg	2%
2316	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	24.00 mg	2%
2317	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	24.00 mg	2%
2318	Cake, snack cake, cream-filled, sponge	Baked Products	24.00 mg	2%
2319	Doughnut (donut), cake-type, plain, chocolate coated or iced	Baked Products	24.00 mg	2%
2320	Candies, bars, sweet chocolate	Sweets	24.00 mg	2%
2321	Dessert, flan, caramel custard, dry mix, unprepared	Sweets	24.00 mg	2%
2322	Grains, couscous, dry	Cereals, Grains and Pasta	24.00 mg	2%
2323	Grains, rye flour, medium	Cereals, Grains and Pasta	24.00 mg	2%
2324	Fast foods, hot dog, plain	Fast Foods	24.00 mg	2%
2325	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	24.00 mg	2%
2326	Salad dressing, caesar, low Calorie	Fats and Oils	24.00 mg	2%
2327	Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	Vegetables and Vegetable Products	24.00 mg	2%
2328	Gourd, white-flowered (calabash gourd), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%
2329	Soup, cream, asparagus, canned, condensed	Soups, Sauces and Gravies	23.00 mg	2%
2330	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	23.00 mg	2%
2331	Asparagus, boiled, drained	Vegetables and Vegetable Products	23.00 mg	2%
2332	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	23.00 mg	2%
2333	Peas and carrots, canned, solids and liquid	Vegetables and Vegetable Products	23.00 mg	2%
2334	Peas and carrots, frozen, boiled, drained	Vegetables and Vegetable Products	23.00 mg	2%
2335	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%
2336	Onion, raw	Vegetables and Vegetable Products	23.00 mg	2%
2337	Peas, green, canned, drained solids	Vegetables and Vegetable Products	23.00 mg	2%
2338	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	23.00 mg	2%
2339	Turnip, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%
2340	Pepper, jalapeno, canned, solids and liquid	Vegetables and Vegetable Products	23.00 mg	2%
2341	Meatless, bacon	Legumes and Legume Products	23.00 mg	2%
2342	Cake, Boston cream pie, commercial	Baked Products	23.00 mg	2%
2343	Cracker, matzo, whole-wheat	Baked Products	23.00 mg	2%
2344	Cracker meal	Baked Products	23.00 mg	2%
2345	Sweets, syrups, table blends, corn, refiner's syrup and sugar	Sweets	23.00 mg	2%
2346	Pasta, Japanese noodles, somen, dry	Cereals, Grains and Pasta	23.00 mg	2%
2347	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	23.00 mg	2%
2348	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	23.00 mg	2%
2349	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	23.00 mg	2%
2350	Snacks, pretzels, soft	Snacks	23.00 mg	2%

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Vegetarian foods high in Calcium (Canadian (CNF))

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