Vegan foods high in Calcium (Canadian (CNF))

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 101–150 of 2,873 foods

#	Food	Category	Per 100 g	% DV
101	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	378.00 mg	29%
102	Tofu, fried	Legumes and Legume Products	372.00 mg	29%
103	Snacks, Clif bar, all flavours	Snacks	368.00 mg	28%
104	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	367.00 mg	28%
105	Tofu, koyadofu, dried-frozen	Legumes and Legume Products	364.00 mg	28%
106	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	363.00 mg	28%
107	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	363.00 mg	28%
108	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	363.00 mg	28%
109	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	360.00 mg	28%
110	Waffle, chocolate chip, frozen, ready-to-heat	Baked Products	357.00 mg	27%
111	Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate)	Legumes and Legume Products	350.00 mg	27%
112	Carob (St. John's bread), flour	Legumes and Legume Products	348.00 mg	27%
113	Nuts, almond butter, plain	Nuts and Seeds	347.00 mg	27%
114	Nuts, almond butter, plain, salted	Nuts and Seeds	347.00 mg	27%
115	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	338.00 mg	26%
116	Cereal, ready to eat, Life, Quaker	Breakfast cereals	336.00 mg	26%
117	Mozzarella sticks, fried	Mixed Dishes	334.00 mg	26%
118	Spices, chili powder	Spices and Herbs	330.00 mg	25%
119	Spices, rosemary, fresh	Spices and Herbs	317.00 mg	24%
120	Potato, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	311.00 mg	24%
121	Lambsquarters, raw	Vegetables and Vegetable Products	309.00 mg	24%
122	Waffle, plain, frozen, ready-to-heat	Baked Products	308.00 mg	24%
123	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	307.00 mg	24%
124	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	306.00 mg	24%
125	Candies, bars / chips, carob	Sweets	303.00 mg	23%
126	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	302.00 mg	23%
127	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	299.00 mg	23%
128	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	292.00 mg	22%
129	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	291.00 mg	22%
130	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	291.00 mg	22%
131	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	291.00 mg	22%
132	Babyfood, cereal, rice, with yogourt, with fruit, dry	Babyfoods	290.00 mg	22%
133	Grape leaves, canned	Vegetables and Vegetable Products	289.00 mg	22%
134	English muffin, whole wheat, toasted	Baked Products	288.00 mg	22%
135	Nuts, almonds, oil roasted, smoke flavour, salt added	Nuts and Seeds	286.00 mg	22%
136	Soy flour, low fat	Legumes and Legume Products	285.00 mg	22%
137	Candies, chocolate covered, dietetic or low calorie	Sweets	285.00 mg	22%
138	Instant breakfast, powder, chocolate	Beverages	285.00 mg	22%
139	Nuts, almonds, toasted, unblanched	Nuts and Seeds	283.00 mg	22%
140	Gravy, onion, dehydrated	Soups, Sauces and Gravies	280.00 mg	22%
141	Kanpyo (dried gourd strips)	Vegetables and Vegetable Products	280.00 mg	22%
142	Hush puppy, homemade	Baked Products	278.00 mg	21%
143	Soybeans, dry, raw	Legumes and Legume Products	277.00 mg	21%
144	Epazote, raw	Vegetables and Vegetable Products	275.00 mg	21%
145	Alcohol, cocktail, whisky sour mix, powder	Beverages	272.00 mg	21%
146	Coffee, instant, with sugar, mocha flavour, powder	Beverages	271.00 mg	21%
147	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	269.00 mg	21%
148	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	268.00 mg	21%
149	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	268.00 mg	21%
150	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	268.00 mg	21%

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Vegan foods high in Calcium (Canadian (CNF))

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