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 2001–2050 of 3,575 foods

#	Food	Category	Per 100 g	% DV
2001	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	25.00 mg	2%
2002	Soymilk, original and vanilla, unfortified	Legumes and Legume Products	25.00 mg	2%
2003	Doughnuts, yeast-leavened, with creme filling	Baked Products	25.00 mg	2%
2004	Doughnuts, yeast-leavened, with jelly filling	Baked Products	25.00 mg	2%
2005	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	25.00 mg	2%
2006	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces, and Gravies	25.00 mg	2%
2007	Gooseberries, raw	Fruits and Fruit Juices	25.00 mg	2%
2008	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	25.00 mg	2%
2009	Bread, paratha, whole wheat, commercially prepared, frozen	Baked Products	25.00 mg	2%
2010	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	Legumes and Legume Products	25.00 mg	2%
2011	Soymilk, chocolate, unfortified	Legumes and Legume Products	25.00 mg	2%
2012	Cookies, oatmeal, dry mix	Baked Products	25.00 mg	2%
2013	Snacks, bagel chips, plain	Snacks	24.00 mg	2%
2014	Archway Home Style Cookies, Iced Molasses	Baked Products	24.00 mg	2%
2015	Salt, table	Spices and Herbs	24.00 mg	2%
2016	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	24.00 mg	2%
2017	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	24.00 mg	2%
2018	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	24.00 mg	2%
2019	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	24.00 mg	2%
2020	Jackfruit, raw	Fruits and Fruit Juices	24.00 mg	2%
2021	Snacks, potato chips, lightly salted	Snacks	24.00 mg	2%
2022	Cake, snack cakes, creme-filled, sponge	Baked Products	24.00 mg	2%
2023	Doughnuts, cake-type, plain, chocolate-coated or frosted	Baked Products	24.00 mg	2%
2024	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Baked Products	24.00 mg	2%
2025	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	24.00 mg	2%
2026	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	24.00 mg	2%
2027	Restaurant, Latino, tamale, corn	Restaurant Foods	24.00 mg	2%
2028	Candies, sweet chocolate	Sweets	24.00 mg	2%
2029	Prunes, dehydrated (low-moisture), stewed	Fruits and Fruit Juices	24.00 mg	2%
2030	Sugar-apples, (sweetsop), raw	Fruits and Fruit Juices	24.00 mg	2%
2031	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	24.00 mg	2%
2032	Asparagus, raw	Vegetables and Vegetable Products	24.00 mg	2%
2033	Kohlrabi, raw	Vegetables and Vegetable Products	24.00 mg	2%
2034	Beans, snap, green, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%
2035	Beans, snap, yellow, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%
2036	Beans, snap, yellow, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	24.00 mg	2%
2037	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	24.00 mg	2%
2038	Fiddlehead ferns, frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	2%
2039	Rye grain	Cereal Grains and Pasta	24.00 mg	2%
2040	Rye flour, medium	Cereal Grains and Pasta	24.00 mg	2%
2041	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	24.00 mg	2%
2042	Gourd, white-flowered (calabash), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	2%
2043	Gourd, white-flowered (calabash), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%
2044	Couscous, dry	Cereal Grains and Pasta	24.00 mg	2%
2045	Salad dressing, caesar, low calorie	Fats and Oils	24.00 mg	2%
2046	Lima beans, immature seeds, frozen, fordhook, unprepared	Vegetables and Vegetable Products	24.00 mg	2%
2047	Peas, green, canned, drained solids, rinsed in tap water	Vegetables and Vegetable Products	24.00 mg	2%
2048	Peas, green, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	2%
2049	Peas, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	2%
2050	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	24.00 mg	2%

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Vegan foods high in Calcium (USDA SR Legacy)

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