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 5451–5500 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
5451	Grains, bulgur, cooked	Cereals, Grains and Pasta	10.00 mg	1%	CNF
5452	Grains, hominy, canned, yellow	Cereals, Grains and Pasta	10.00 mg	1%	CNF
5453	Pasta, made with egg, homemade, cooked	Cereals, Grains and Pasta	10.00 mg	1%	CNF
5454	Grains, rice flour, white	Cereals, Grains and Pasta	10.00 mg	1%	CNF
5455	Grains, rice, brown, medium-grain, cooked	Cereals, Grains and Pasta	10.00 mg	1%	CNF
5456	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	10.00 mg	1%	CNF
5457	Snacks, popcorn, air-popped, white popcorn	Snacks	10.00 mg	1%	CNF
5458	Sweets, syrup, table blend, pancake, calorie-reduced	Sweets	10.00 mg	1%	CNF
5459	Puff pastry, frozen, ready-to-bake	Baked Products	10.00 mg	1%	CNF
5460	Pie crust, standard type, homemade, baked	Baked Products	10.00 mg	1%	CNF
5461	Pie, cherry, homemade, 2 crust	Baked Products	10.00 mg	1%	CNF
5462	Puff pastry, frozen, ready-to-bake, baked	Baked Products	10.00 mg	1%	CNF
5463	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5464	Juice, tomato, canned	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5465	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5466	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5467	Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5468	Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5469	Potato, hashed brown, frozen, plain, unprepared	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5470	Pepper, sweet, green, raw	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5471	Arrowhead, raw	Vegetables and Vegetable Products	10.00 mg	1%	CNF
5472	Orange juice, canned	Fruits and fruit juices	10.00 mg	1%	CNF
5473	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	10.00 mg	1%	CNF
5474	Cherry, sour, red, canned, light syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5475	Pomegranate, raw	Fruits and fruit juices	10.00 mg	1%	CNF
5476	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5477	Papaya nectar, canned	Fruits and fruit juices	10.00 mg	1%	CNF
5478	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	10.00 mg	1%	CNF
5479	Grape, thompson seedless, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5480	Grape, thompson seedless, canned, water pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5481	Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5482	Cherry, sour, red, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5483	Avocado, raw, florida	Fruits and fruit juices	10.00 mg	1%	CNF
5484	Apricot, frozen, sweetened	Fruits and fruit juices	10.00 mg	1%	CNF
5485	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	10.00 mg	1%	CNF
5486	Acerola juice, raw	Fruits and fruit juices	10.00 mg	1%	CNF
5487	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	10.00 mg	1%	CNF
5488	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	9.99 mg	1%	USDA_FF
5489	Tomato, roma	Vegetables and Vegetable Products	9.96 mg	1%	USDA_FF
5490	Tomato, roma	Vegetables and Vegetable Products	9.96 mg	1%	USDA_FF
5491	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	9.91 mg	1%	USDA_FF
5492	Grapes, green, seedless, raw	Fruits and Fruit Juices	9.90 mg	1%	USDA_FF
5493	Grapes, green, seedless, raw	Fruits and Fruit Juices	9.90 mg	1%	USDA_FF
5494	Peppers, banana or Hungarian wax, seeded, raw	Vegetables and Vegetable Products	9.82 mg	1%	USDA_FF
5495	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	9.74 mg	1%	USDA_FF
5496	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	9.74 mg	1%	USDA_FF
5497	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	9.29 mg	1%	USDA_FF
5498	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	9.22 mg	1%	USDA_FF
5499	Millet, whole grain	Cereal Grains and Pasta	9.11 mg	1%	USDA_FF
5500	Melons, cantaloupe, raw	Fruits and Fruit Juices	9.00 mg	1%	USDA_FF

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Vegan foods high in Calcium

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