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 1951–2000 of 3,575 foods

#	Food	Category	Per 100 g	% DV
1951	Loganberries, frozen	Fruits and Fruit Juices	26.00 mg	2%
1952	Gourd, white-flowered (calabash), raw	Vegetables and Vegetable Products	26.00 mg	2%
1953	Squash, winter, acorn, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1954	Brussels sprouts, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1955	Celeriac, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1956	Beans, snap, yellow, canned, regular pack, drained solids	Vegetables and Vegetable Products	26.00 mg	2%
1957	Beans, snap, yellow, canned, no salt added, drained solids	Vegetables and Vegetable Products	26.00 mg	2%
1958	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	26.00 mg	2%
1959	Brussels sprouts, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	2%
1960	Brussels sprouts, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1961	Celeriac, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1962	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	26.00 mg	2%
1963	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	26.00 mg	2%
1964	Squash, winter, acorn, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1965	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	26.00 mg	2%
1966	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	26.00 mg	2%
1967	Peas, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	2%
1968	Peas, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1969	Pumpkin, canned, with salt	Vegetables and Vegetable Products	26.00 mg	2%
1970	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	26.00 mg	2%
1971	Sauce, tartar, ready-to-serve	Soups, Sauces, and Gravies	26.00 mg	2%
1972	Dip, bean, original flavor	Soups, Sauces, and Gravies	26.00 mg	2%
1973	Dip, FRITO'S, bean, original flavor	Soups, Sauces, and Gravies	26.00 mg	2%
1974	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	26.00 mg	2%
1975	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	26.00 mg	2%
1976	Doughnuts, french crullers, glazed	Baked Products	26.00 mg	2%
1977	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	26.00 mg	2%
1978	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	25.00 mg	2%
1979	Raspberries, raw	Fruits and Fruit Juices	25.00 mg	2%
1980	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	2%
1981	Lentils, sprouted, raw	Vegetables and Vegetable Products	25.00 mg	2%
1982	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	25.00 mg	2%
1983	Wheat, hard red spring	Cereal Grains and Pasta	25.00 mg	2%
1984	Meatballs, meatless	Legumes and Legume Products	25.00 mg	2%
1985	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	25.00 mg	2%
1986	Radishes, raw	Vegetables and Vegetable Products	25.00 mg	2%
1987	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	2%
1988	Eggplant, pickled	Vegetables and Vegetable Products	25.00 mg	2%
1989	Persimmons, japanese, dried	Fruits and Fruit Juices	25.00 mg	2%
1990	Potatoes, hash brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	25.00 mg	2%
1991	Vegetables, mixed, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	2%
1992	CHICK-FIL-A, Chick-n-Strips	Fast Foods	25.00 mg	2%
1993	Carrots, canned, regular pack, drained solids	Vegetables and Vegetable Products	25.00 mg	2%
1994	Peas, green, raw	Vegetables and Vegetable Products	25.00 mg	2%
1995	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	25.00 mg	2%
1996	Vegetables, mixed, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	2%
1997	Sauce, teriyaki, ready-to-serve	Soups, Sauces, and Gravies	25.00 mg	2%
1998	Babyfood, pretzels	Baby Foods	25.00 mg	2%
1999	Soup, minestrone, canned, chunky, ready-to-serve	Soups, Sauces, and Gravies	25.00 mg	2%
2000	Beverages, citrus fruit juice drink, frozen concentrate	Beverages	25.00 mg	2%

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Vegan foods high in Calcium (USDA SR Legacy)

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