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 1551–1600 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Bread, white, commercial, toasted	Baked Products	87.00 mg	7%	CNF
1552	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	87.00 mg	7%	CNF
1553	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	87.00 mg	7%	CNF
1554	Bread, pita, white, enriched	Baked Products	86.00 mg	7%	USDA_SR
1555	Peanuts, virginia, oil-roasted, with salt	Legumes and Legume Products	86.00 mg	7%	USDA_SR
1556	Peanuts, virginia, oil-roasted, without salt	Legumes and Legume Products	86.00 mg	7%	USDA_SR
1557	Bread, pita, white, unenriched	Baked Products	86.00 mg	7%	USDA_SR
1558	Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA	Baby Foods	86.00 mg	7%	USDA_SR
1559	Seeds, breadfruit seeds, roasted	Nut and Seed Products	86.00 mg	7%	USDA_SR
1560	Taro, leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	86.00 mg	7%	USDA_SR
1561	Candies, HEATH BITES	Sweets	86.00 mg	7%	USDA_SR
1562	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	86.00 mg	7%	USDA_SR
1563	Bread, pan dulce, sweet yeast bread	Baked Products	86.00 mg	7%	USDA_SR
1564	Rhubarb, raw	Fruits and Fruit Juices	86.00 mg	7%	USDA_SR
1565	Granola bar, cereal bar, fruit-filled, all flavours	Baked Products	86.00 mg	7%	CNF
1566	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	86.00 mg	7%	CNF
1567	Bread, pita, white	Baked Products	86.00 mg	7%	CNF
1568	Peanuts, Virginia, oil-roasted	Legumes and Legume Products	86.00 mg	7%	CNF
1569	Peanuts, Virginia, oil-roasted, salted	Legumes and Legume Products	86.00 mg	7%	CNF
1570	Seeds, breadfruit seeds, roasted	Nuts and Seeds	86.00 mg	7%	CNF
1571	Taro leaves, steamed	Vegetables and Vegetable Products	86.00 mg	7%	CNF
1572	Rhubarb, raw	Fruits and fruit juices	86.00 mg	7%	CNF
1573	Currant, zante, dried	Fruits and fruit juices	86.00 mg	7%	CNF
1574	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	85.00 mg	7%	USDA_SR
1575	Rolls, dinner, oat bran	Baked Products	85.00 mg	7%	USDA_SR
1576	Nuts, macadamia nuts, raw	Nut and Seed Products	85.00 mg	7%	USDA_SR
1577	Candies, NESTLE, RAISINETS Chocolate Covered Raisins	Sweets	85.00 mg	7%	USDA_SR
1578	Roll, dinner, oat bran	Baked Products	85.00 mg	7%	CNF
1579	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	85.00 mg	7%	CNF
1580	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	85.00 mg	7%	CNF
1581	McDONALD'S, Hotcakes (plain)	Fast Foods	84.00 mg	6%	USDA_SR
1582	Cake, angelfood, dry mix, prepared	Baked Products	84.00 mg	6%	USDA_SR
1583	Bread, naan, plain, commercially prepared, refrigerated	Baked Products	84.00 mg	6%	USDA_SR
1584	Winged beans, immature seeds, raw	Vegetables and Vegetable Products	84.00 mg	6%	USDA_SR
1585	McDONALD'S, QUARTER POUNDER	Fast Foods	84.00 mg	6%	USDA_SR
1586	Snacks, granola bars, soft, uncoated, nut and raisin	Snacks	84.00 mg	6%	USDA_SR
1587	Balsam-pear (bitter gourd), leafy tips, raw	Vegetables and Vegetable Products	84.00 mg	6%	USDA_SR
1588	Indian, bread, naan	Baked Products	84.00 mg	6%	CNF
1589	Bread, rye	Baked Products	84.00 mg	6%	CNF
1590	Cake, angel food, dry mix, prepared	Baked Products	84.00 mg	6%	CNF
1591	Winged beans (goa bean), green, raw	Vegetables and Vegetable Products	84.00 mg	6%	CNF
1592	Balsam-pear (bitter gourd, bitter melon), leafy tips, raw	Vegetables and Vegetable Products	84.00 mg	6%	CNF
1593	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	83.00 mg	6%	USDA_SR
1594	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	83.00 mg	6%	USDA_SR
1595	Babyfood, cookie, baby, fruit	Baby Foods	83.00 mg	6%	USDA_SR
1596	Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	83.00 mg	6%	USDA_SR
1597	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	83.00 mg	6%	USDA_SR
1598	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	83.00 mg	6%	USDA_SR
1599	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	83.00 mg	6%	USDA_SR
1600	Sugars, brown	Sweets	83.00 mg	6%	USDA_SR

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Vegan foods high in Calcium

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