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 5101–5150 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5102	Pasta, egg noodles, enriched, cooked, salted	Cereals, Grains and Pasta	12.00 mg	1%	CNF
5103	Pasta, egg noodles, unenriched, cooked, salted	Cereals, Grains and Pasta	12.00 mg	1%	CNF
5104	Pasta, egg noodles, unenriched, cooked	Cereals, Grains and Pasta	12.00 mg	1%	CNF
5105	Pasta, egg noodles, enriched, cooked	Cereals, Grains and Pasta	12.00 mg	1%	CNF
5106	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	12.00 mg	1%	CNF
5107	Sweets, syrups. table blends, cane and 15% maple	Sweets	12.00 mg	1%	CNF
5108	Dessert, pudding, vanilla, dry mix, instant, unprepared	Sweets	12.00 mg	1%	CNF
5109	Dessert, pudding, chocolate, dry mix, instant, unprepared	Sweets	12.00 mg	1%	CNF
5110	Snacks, rice cakes, brown rice, sesame seed	Snacks	12.00 mg	1%	CNF
5111	Pie, cherry, commercial, 2 crust	Baked Products	12.00 mg	1%	CNF
5112	Pie, lemon meringue, homemade	Baked Products	12.00 mg	1%	CNF
5113	Cookie, fortune	Baked Products	12.00 mg	1%	CNF
5114	Bagel, oat bran	Baked Products	12.00 mg	1%	CNF
5115	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	12.00 mg	1%	CNF
5116	Potato, flesh and skin, raw	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5117	Potato, french-fried, frozen, extruded, heated in oven	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5118	Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5119	Potato, flesh, raw	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5120	Seaweed, spirulina, raw	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5121	Yambean (jimaca), tuber, raw	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5122	Taro shoots, raw	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5123	Squash, summer, crookneck, canned, drained solids	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5124	Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5125	Bamboo shoots, boiled, drained	Vegetables and Vegetable Products	12.00 mg	1%	CNF
5126	Orange juice, frozen concentrate, diluted	Fruits and fruit juices	12.00 mg	1%	CNF
5127	Grapefruit, white, all areas, raw	Fruits and fruit juices	12.00 mg	1%	CNF
5128	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	12.00 mg	1%	CNF
5129	Prune juice, canned	Fruits and fruit juices	12.00 mg	1%	CNF
5130	Passion fruit, purple, raw	Fruits and fruit juices	12.00 mg	1%	CNF
5131	Lime juice, canned or bottled	Fruits and fruit juices	12.00 mg	1%	CNF
5132	Grapefruit, white, california, raw	Fruits and fruit juices	12.00 mg	1%	CNF
5133	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	12.00 mg	1%	CNF
5134	Avocado, raw, all commercial varieties	Fruits and fruit juices	12.00 mg	1%	CNF
5135	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	12.00 mg	1%	CNF
5136	Acerola (West Indian cherry), raw	Fruits and fruit juices	12.00 mg	1%	CNF
5137	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5138	Soup, leek, dehydrated, water added	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5139	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5140	Sauce, pepper, TABASCO, ready-to-serve	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5141	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	12.00 mg	1%	CNF
5142	Blueberries, raw	Fruits and Fruit Juices	11.69 mg	1%	USDA_FF
5143	Blueberries, raw	Fruits and Fruit Juices	11.69 mg	1%	USDA_FF
5144	Fonio, grain, dry, raw	Cereal Grains and Pasta	11.65 mg	1%	USDA_FF
5145	Apricot, with skin, raw	Fruits and Fruit Juices	11.59 mg	1%	USDA_FF
5146	Flour, sorghum	Cereal Grains and Pasta	11.41 mg	1%	USDA_FF
5147	Eggplant, raw	Vegetables and Vegetable Products	11.06 mg	1%	USDA_FF
5148	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	11.03 mg	1%	USDA_FF
5149	Tomatoes, grape, raw	Vegetables and Vegetable Products	11.00 mg	1%	USDA_FF
5150	Pie, apple, commercially prepared, enriched flour	Baked Products	11.00 mg	1%	USDA_SR

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Vegan foods high in Calcium

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