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 2401–2450 of 3,591 foods

#	Food	Category	Per 100 g	% DV
2401	Jujube (chinese date), raw	Fruits and fruit juices	21.00 mg	2%
2402	Prune, dried, cooked, added sugar	Fruits and fruit juices	21.00 mg	2%
2403	Sapodilla, raw	Fruits and fruit juices	21.00 mg	2%
2404	Artichoke (Globe, French), frozen, boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%
2405	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	21.00 mg	2%
2406	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	21.00 mg	2%
2407	Vegetables, mixed, canned, solids and liquid	Vegetables and Vegetable Products	21.00 mg	2%
2408	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%
2409	Squash, summer, zucchini, baby, raw	Vegetables and Vegetable Products	21.00 mg	2%
2410	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%
2411	Pumpkin, raw	Vegetables and Vegetable Products	21.00 mg	2%
2412	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%
2413	Hot chocolate, mix, powder, prepared with water	Beverages	21.00 mg	2%
2414	Beans, lima, dry, large, canned, solids and liquid	Legumes and Legume Products	21.00 mg	2%
2415	Bread, banana, homemade, made with margarine	Baked Products	21.00 mg	2%
2416	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	21.00 mg	2%
2417	Cookie, chocolate sandwich, cream filling, regular	Baked Products	21.00 mg	2%
2418	Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared	Baked Products	21.00 mg	2%
2419	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	21.00 mg	2%
2420	Cracker, barge pilot biscuit	Baked Products	21.00 mg	2%
2421	Snacks, crisped rice bar, chocolate chip	Snacks	21.00 mg	2%
2422	Candies, bars, Mounds	Sweets	21.00 mg	2%
2423	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%
2424	Snacks, rice cakes, brown rice, rye	Snacks	21.00 mg	2%
2425	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%
2426	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%
2427	Grains, rye flour, light	Cereals, Grains and Pasta	21.00 mg	2%
2428	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	21.00 mg	2%
2429	Grains, rice, wild, dry	Cereals, Grains and Pasta	21.00 mg	2%
2430	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%
2431	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%
2432	Pasta, spaghetti, unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%
2433	Pasta, macaroni (elbow), unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%
2434	Fast foods, dessert, burrito with fruit (apple or cherry)	Fast Foods	21.00 mg	2%
2435	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	21.00 mg	2%
2436	Vegetables, mixed, canned, unsalted	Vegetables and Vegetable Products	21.00 mg	2%
2437	Artichoke (Globe, French), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%
2438	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%
2439	Restaurant, Chinese, noodles, crunchy	Cereals, Grains and Pasta	21.00 mg	2%
2440	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	21.00 mg	2%
2441	Peas, green, canned, drained solids, no salt added	Vegetables and Vegetable Products	20.00 mg	2%
2442	Zwieback	Babyfoods	20.00 mg	2%
2443	Shepherd's pie with corn	Mixed Dishes	20.00 mg	2%
2444	Kiwi fruit, gold, raw	Fruits and fruit juices	20.00 mg	2%
2445	Bagel, whole-wheat (multigrain)	Baked Products	20.00 mg	2%
2446	Soup, lentil, ready-to-serve	Soups, Sauces and Gravies	20.00 mg	2%
2447	Soup, tomato noodle, ready-to-serve	Soups, Sauces and Gravies	20.00 mg	2%
2448	Rice, Spanish rice	Mixed Dishes	20.00 mg	2%
2449	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	20.00 mg	2%
2450	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	20.00 mg	2%

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Vegetarian foods high in Calcium (Canadian (CNF))

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