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 2001–2050 of 2,873 foods

#	Food	Category	Per 100 g	% DV
2001	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	16.00 mg	1%
2002	Strawberry, raw	Fruits and fruit juices	16.00 mg	1%
2003	Strawberry, frozen, unsweetened	Fruits and fruit juices	16.00 mg	1%
2004	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%
2005	Cassava (manioc), raw	Vegetables and Vegetable Products	16.00 mg	1%
2006	Cauliflower, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%
2007	Ginger root, raw	Vegetables and Vegetable Products	16.00 mg	1%
2008	Jew's ear (cloud or wood ear, pepeao), raw	Vegetables and Vegetable Products	16.00 mg	1%
2009	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%
2010	Poi	Vegetables and Vegetable Products	16.00 mg	1%
2011	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	16.00 mg	1%
2012	Succotash, frozen, unprepared	Vegetables and Vegetable Products	16.00 mg	1%
2013	Cucumber, raw	Vegetables and Vegetable Products	16.00 mg	1%
2014	Asparagus, canned, drained solids	Vegetables and Vegetable Products	16.00 mg	1%
2015	Beets, raw	Vegetables and Vegetable Products	16.00 mg	1%
2016	Beets, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%
2017	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	16.00 mg	1%
2018	Nuts, coconut milk (liquid from grated meat and water), raw	Nuts and Seeds	16.00 mg	1%
2019	Drink, fruit punch flavour, vitamin C added, powder, water added	Beverages	16.00 mg	1%
2020	Drink, fruit punch flavour, powder, water added	Beverages	16.00 mg	1%
2021	Toaster pastry, fruit (apple, blueberry, cherry, strawberry)	Baked Products	16.00 mg	1%
2022	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	16.00 mg	1%
2023	Pineapple, canned, juice pack, drained	Fruits and fruit juices	16.00 mg	1%
2024	Sauce, sweet and sour, homemade	Soups, Sauces and Gravies	16.00 mg	1%
2025	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2026	Beets, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2027	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2028	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2029	Vitamin water, lemon/orange flavours, sweetened	Beverages	16.00 mg	1%
2030	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	16.00 mg	1%
2031	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	16.00 mg	1%
2032	Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced	Fats and Oils	16.00 mg	1%
2033	Salad dressing, italian, commercial, low Calorie	Fats and Oils	15.00 mg	1%
2034	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	15.00 mg	1%
2035	Cereal, ready to eat, Corn Bran Squares, Quaker	Breakfast cereals	15.00 mg	1%
2036	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	15.00 mg	1%
2037	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	15.00 mg	1%
2038	Grapefruit, white, florida, raw	Fruits and fruit juices	15.00 mg	1%
2039	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	15.00 mg	1%
2040	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	15.00 mg	1%
2041	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	15.00 mg	1%
2042	Raspberry, frozen, sweetened	Fruits and fruit juices	15.00 mg	1%
2043	Pineapple, canned, water pack, solids and liquid	Fruits and fruit juices	15.00 mg	1%
2044	Asparagus, canned, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%
2045	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	15.00 mg	1%
2046	Peas, green, canned, seasoned, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%
2047	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%
2048	Succotash, frozen, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%
2049	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	15.00 mg	1%
2050	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%

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Vegan foods high in Calcium (Canadian (CNF))

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