Vegan foods high in Calcium (USDA SR Legacy)

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 1901–1950 of 3,575 foods

#	Food	Category	Per 100 g	% DV
1901	Radishes, oriental, raw	Vegetables and Vegetable Products	27.00 mg	2%
1902	Sweet potato, cooked, boiled, without skin	Vegetables and Vegetable Products	27.00 mg	2%
1903	Wheat, soft red winter	Cereal Grains and Pasta	27.00 mg	2%
1904	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	27.00 mg	2%
1905	Candies, peanut brittle, prepared-from-recipe	Sweets	27.00 mg	2%
1906	Spelt, uncooked	Cereal Grains and Pasta	27.00 mg	2%
1907	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	27.00 mg	2%
1908	Persimmons, native, raw	Fruits and Fruit Juices	27.00 mg	2%
1909	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	27.00 mg	2%
1910	Radishes, white icicle, raw	Vegetables and Vegetable Products	27.00 mg	2%
1911	Peas, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%
1912	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%
1913	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%
1914	Peas, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%
1915	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	2%
1916	Potatoes, mashed, dehydrated, flakes without milk, dry form	Vegetables and Vegetable Products	27.00 mg	2%
1917	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	2%
1918	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	2%
1919	Sweet potato, cooked, boiled, without skin, with salt	Vegetables and Vegetable Products	27.00 mg	2%
1920	Nuts, chestnuts, european, raw, unpeeled	Nut and Seed Products	27.00 mg	2%
1921	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	27.00 mg	2%
1922	Salad dressing, thousand island dressing, reduced fat	Fats and Oils	27.00 mg	2%
1923	Salad dressing, french dressing, commercial, regular	Fats and Oils	27.00 mg	2%
1924	Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium	Soups, Sauces, and Gravies	27.00 mg	2%
1925	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	27.00 mg	2%
1926	Vinegar, balsamic	Spices and Herbs	27.00 mg	2%
1927	Babyfood, green beans, dices, toddler	Baby Foods	27.00 mg	2%
1928	Cookies, sugar wafers with creme filling, regular	Baked Products	27.00 mg	2%
1929	Cookies, vanilla sandwich with creme filling	Baked Products	27.00 mg	2%
1930	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	27.00 mg	2%
1931	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	27.00 mg	2%
1932	Yokan, prepared from adzuki beans and sugar	Legumes and Legume Products	27.00 mg	2%
1933	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	27.00 mg	2%
1934	Mung beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	27.00 mg	2%
1935	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	27.00 mg	2%
1936	Crackers, rusk toast	Baked Products	27.00 mg	2%
1937	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	27.00 mg	2%
1938	Mung beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	27.00 mg	2%
1939	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	26.00 mg	2%
1940	Sauce, cocktail, ready-to-serve	Soups, Sauces, and Gravies	26.00 mg	2%
1941	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	26.00 mg	2%
1942	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	26.00 mg	2%
1943	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	26.00 mg	2%
1944	Lemons, raw, without peel	Fruits and Fruit Juices	26.00 mg	2%
1945	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	2%
1946	Lotus root, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1947	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	26.00 mg	2%
1948	Pumpkin, canned, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1949	Lotus root, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1950	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	26.00 mg	2%

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Vegan foods high in Calcium (USDA SR Legacy)

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