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 701–750 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
701	Soup, minestrone, dehydrated	Soups, Sauces and Gravies	168.00 mg	13%	CNF
702	Spices, turmeric, ground	Spices and Herbs	168.00 mg	13%	CNF
703	Nuts, brazilnuts, raw	Nut and Seed Products	167.80 mg	13%	USDA_FF
704	Crackers, standard snack-type, with whole wheat	Baked Products	167.00 mg	13%	USDA_SR
705	Cracker, standard snack-type, with whole-wheat	Baked Products	167.00 mg	13%	CNF
706	Soup, leek, dehydrated	Soups, Sauces and Gravies	167.00 mg	13%	CNF
707	Beans, yellow, mature seeds, raw	Legumes and Legume Products	166.00 mg	13%	USDA_SR
708	Sauce, pesto, CLASSICO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	166.00 mg	13%	USDA_SR
709	Tomato powder	Vegetables and Vegetable Products	166.00 mg	13%	USDA_SR
710	Desserts, rennin, chocolate, dry mix	Sweets	166.00 mg	13%	USDA_SR
711	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	166.00 mg	13%	CNF
712	Beans, yellow, raw	Legumes and Legume Products	166.00 mg	13%	CNF
713	Tomato powder	Vegetables and Vegetable Products	166.00 mg	13%	CNF
714	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	165.00 mg	13%	USDA_SR
715	Bread, wheat, toasted	Baked Products	165.00 mg	13%	USDA_SR
716	Spinach souffle	Vegetables and Vegetable Products	165.00 mg	13%	USDA_SR
717	Spinach souffle, homemade	Vegetables and Vegetable Products	165.00 mg	13%	CNF
718	Nopales, cooked, without salt	Vegetables and Vegetable Products	164.00 mg	13%	USDA_SR
719	Nopales, raw	Vegetables and Vegetable Products	164.00 mg	13%	USDA_SR
720	Nopales (prickly pear), cooked	Vegetables and Vegetable Products	164.00 mg	13%	CNF
721	Nopales (prickly pear), raw	Vegetables and Vegetable Products	164.00 mg	13%	CNF
722	Bread, whole-wheat, commercially prepared	Baked Products	163.00 mg	13%	USDA_FF
723	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Products	163.00 mg	13%	USDA_SR
724	Bread, reduced-calorie, wheat	Baked Products	163.00 mg	13%	USDA_SR
725	Seeds, lotus seeds, dried	Nut and Seed Products	163.00 mg	13%	USDA_SR
726	Tortillas, ready-to-bake or -fry, flour, shelf stable	Baked Products	163.00 mg	13%	USDA_SR
727	English muffin, plain (also sourdough)	Baked Products	163.00 mg	13%	CNF
728	Seeds, lotus seeds, dried	Nuts and Seeds	163.00 mg	13%	CNF
729	Figs, dried, uncooked	Fruits and Fruit Juices	162.00 mg	12%	USDA_FF
730	Figs, dried, uncooked	Fruits and Fruit Juices	162.00 mg	12%	USDA_FF
731	Figs, dried, uncooked	Fruits and Fruit Juices	162.00 mg	12%	USDA_SR
732	Fast foods, mexican, tostada with guacamole	Fast Foods	162.00 mg	12%	CNF
733	Fig, dried, uncooked	Fruits and fruit juices	162.00 mg	12%	CNF
734	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	162.00 mg	12%	CNF
735	Beans, Dry, Pinto (0% moisture)	Legumes and Legume Products	161.00 mg	12%	USDA_FF
736	Beans, Dry, Pinto (0% moisture)	Legumes and Legume Products	161.00 mg	12%	USDA_FF
737	Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan	Beverages	161.00 mg	12%	USDA_SR
738	Bread, whole-wheat, commercially prepared	Baked Products	161.00 mg	12%	USDA_SR
739	DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked	Fast Foods	161.00 mg	12%	USDA_SR
740	Orange peel, raw	Fruits and Fruit Juices	161.00 mg	12%	USDA_SR
741	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	161.00 mg	12%	CNF
742	Sweets, sugars, maple, granulated	Sweets	161.00 mg	12%	CNF
743	Orange peel, raw	Fruits and fruit juices	161.00 mg	12%	CNF
744	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	160.00 mg	12%	USDA_SR
745	Taco shells, baked, without added salt	Baked Products	160.00 mg	12%	USDA_SR
746	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	160.00 mg	12%	USDA_SR
747	Arugula, raw	Vegetables and Vegetable Products	160.00 mg	12%	USDA_SR
748	Taco shell, baked, unsalted	Baked Products	160.00 mg	12%	CNF
749	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	160.00 mg	12%	CNF
750	Nuts, brazilnuts, dried, unblanched	Nuts and Seeds	160.00 mg	12%	CNF

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Vegan foods high in Calcium

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