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 3001–3050 of 3,591 foods

#	Food	Category	Per 100 g	% DV
3001	Grains, rice and vermicelli mix, beef flavour, prepared with margarine	Cereals, Grains and Pasta	10.00 mg	1%
3002	Pear, bosc, raw	Fruits and fruit juices	10.00 mg	1%
3003	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	10.00 mg	1%
3004	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	10.00 mg	1%
3005	Margarine, tub, non-hydrogenated, canola and olive oil	Fats and Oils	10.00 mg	1%
3006	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	10.00 mg	1%
3007	Margarine, tub, hydrogenated, canola oil	Fats and Oils	10.00 mg	1%
3008	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	10.00 mg	1%
3009	Acerola juice, raw	Fruits and fruit juices	10.00 mg	1%
3010	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3011	Apricot, frozen, sweetened	Fruits and fruit juices	10.00 mg	1%
3012	Avocado, raw, florida	Fruits and fruit juices	10.00 mg	1%
3013	Cherry, sour, red, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3014	Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3015	Grape, thompson seedless, canned, water pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3016	Grape, thompson seedless, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3017	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	10.00 mg	1%
3018	Papaya nectar, canned	Fruits and fruit juices	10.00 mg	1%
3019	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3020	Pomegranate, raw	Fruits and fruit juices	10.00 mg	1%
3021	Cherry, sour, red, canned, light syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%
3022	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	10.00 mg	1%
3023	Orange juice, canned	Fruits and fruit juices	10.00 mg	1%
3024	Arrowhead, raw	Vegetables and Vegetable Products	10.00 mg	1%
3025	Pepper, sweet, green, raw	Vegetables and Vegetable Products	10.00 mg	1%
3026	Potato, hashed brown, frozen, plain, unprepared	Vegetables and Vegetable Products	10.00 mg	1%
3027	Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil	Vegetables and Vegetable Products	10.00 mg	1%
3028	Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven	Vegetables and Vegetable Products	10.00 mg	1%
3029	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	10.00 mg	1%
3030	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	10.00 mg	1%
3031	Juice, tomato, canned	Vegetables and Vegetable Products	10.00 mg	1%
3032	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	10.00 mg	1%
3033	Puff pastry, frozen, ready-to-bake, baked	Baked Products	10.00 mg	1%
3034	Pie, cherry, homemade, 2 crust	Baked Products	10.00 mg	1%
3035	Pie crust, standard type, homemade, baked	Baked Products	10.00 mg	1%
3036	Puff pastry, frozen, ready-to-bake	Baked Products	10.00 mg	1%
3037	Sweets, syrup, table blend, pancake, calorie-reduced	Sweets	10.00 mg	1%
3038	Snacks, popcorn, air-popped, white popcorn	Snacks	10.00 mg	1%
3039	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	10.00 mg	1%
3040	Grains, rice, brown, medium-grain, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3041	Grains, rice flour, white	Cereals, Grains and Pasta	10.00 mg	1%
3042	Pasta, made with egg, homemade, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3043	Grains, hominy, canned, yellow	Cereals, Grains and Pasta	10.00 mg	1%
3044	Grains, bulgur, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3045	Grains, oat bran, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3046	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3047	Pasta, macaroni, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3048	Grains, rice, white, long-grain, regular, cooked	Cereals, Grains and Pasta	10.00 mg	1%
3049	Grains, rice, white, long-grain, regular, cooked, salted	Cereals, Grains and Pasta	10.00 mg	1%
3050	Pasta, spaghetti, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	10.00 mg	1%

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Vegetarian foods high in Calcium (Canadian (CNF))

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