Calcium
Vegetarians should consume a variety of calcium sources in order to meet daily requirements.
Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from some plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:
Low-fat or fat-free milk, yogurt and cheese
Fortified plant-based milks such as soy or almond
Fortified ready-to-eat cereals
Calcium-fortified juice
Calcium-set tofu
Some leafy green vegetables including collard greens, turnip greens and kale
Broccoli
Beans including soybeans, chickpeas and black beans
Almonds and almond butter