Vegan foods high in Calcium

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 5001–5050 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Beans, mung, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
5002	Bamboo shoots, raw	Vegetables and Vegetable Products	13.00 mg	1%	CNF
5003	Pineapple, raw	Fruits and fruit juices	13.00 mg	1%	CNF
5004	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	13.00 mg	1%	CNF
5005	Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	13.00 mg	1%	CNF
5006	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	13.00 mg	1%	CNF
5007	Pineapple juice, frozen concentrate, diluted	Fruits and fruit juices	13.00 mg	1%	CNF
5008	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	13.00 mg	1%	CNF
5009	Cherry, sweet, raw	Fruits and fruit juices	13.00 mg	1%	CNF
5010	Cherry sour, red, frozen, unsweetened	Fruits and fruit juices	13.00 mg	1%	CNF
5011	Avocado, raw, california	Fruits and fruit juices	13.00 mg	1%	CNF
5012	Apricot, raw	Fruits and fruit juices	13.00 mg	1%	CNF
5013	Cereal, hot, 9 grain, prepared, Rogers	Breakfast cereals	13.00 mg	1%	CNF
5014	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	13.00 mg	1%	CNF
5015	Salad dressing, italian, commercial, regular	Fats and Oils	13.00 mg	1%	CNF
5016	Salad dressing, russian, commercial, regular	Fats and Oils	13.00 mg	1%	CNF
5017	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	12.86 mg	1%	USDA_FF
5018	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	12.81 mg	1%	USDA_FF
5019	Pineapple, raw	Fruits and Fruit Juices	12.50 mg	1%	USDA_FF
5020	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	12.40 mg	1%	USDA_FF
5021	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	12.26 mg	1%	USDA_FF
5022	Strawberries, raw	Fruits and Fruit Juices	12.00 mg	1%	USDA_FF
5023	Strawberries, raw	Fruits and Fruit Juices	12.00 mg	1%	USDA_FF
5024	Pie, lemon meringue, prepared from recipe	Baked Products	12.00 mg	1%	USDA_SR
5025	Grapefruit, raw, white, California	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5026	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5027	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5028	Sauce, ready-to-serve, pepper, TABASCO	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5029	Blackberry juice, canned	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5030	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5031	Babyfood, juice treats, fruit medley, toddler	Baby Foods	12.00 mg	1%	USDA_SR
5032	Grapefruit, raw, pink and red and white, all areas	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5033	Sauce, plum, ready-to-serve	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5034	Pie, cherry, commercially prepared	Baked Products	12.00 mg	1%	USDA_SR
5035	Cookies, brownies, dry mix, sugar free	Baked Products	12.00 mg	1%	USDA_SR
5036	Cookies, fortune	Baked Products	12.00 mg	1%	USDA_SR
5037	Bagels, oat bran	Baked Products	12.00 mg	1%	USDA_SR
5038	Beverages, KRAFT, coffee, instant, French Vanilla Cafe	Beverages	12.00 mg	1%	USDA_SR
5039	Sauce, horseradish	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5040	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5041	Acerola, (west indian cherry), raw	Fruits and Fruit Juices	12.00 mg	1%	USDA_SR
5042	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5043	Soup, pea, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	12.00 mg	1%	USDA_SR
5044	Babyfood, juice, prune and orange	Baby Foods	12.00 mg	1%	USDA_SR
5045	Babyfood, juice, orange	Baby Foods	12.00 mg	1%	USDA_SR
5046	Sugar, turbinado	Sweets	12.00 mg	1%	USDA_SR
5047	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	12.00 mg	1%	USDA_SR
5048	Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	Vegetables and Vegetable Products	12.00 mg	1%	USDA_SR
5049	Nuts, chestnuts, chinese, boiled and steamed	Nut and Seed Products	12.00 mg	1%	USDA_SR
5050	Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated	Vegetables and Vegetable Products	12.00 mg	1%	USDA_SR

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Vegan foods high in Calcium

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