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 2051–2100 of 3,575 foods

#	Food	Category	Per 100 g	% DV
2051	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted	Snacks	24.00 mg	2%
2052	Carrot juice, canned	Vegetables and Vegetable Products	24.00 mg	2%
2053	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	24.00 mg	2%
2054	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted	Snacks	24.00 mg	2%
2055	Snacks, potato chips, plain, unsalted	Snacks	24.00 mg	2%
2056	Salad dressing, french dressing, commercial, regular, without salt	Fats and Oils	24.00 mg	2%
2057	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Breakfast Cereals	24.00 mg	2%
2058	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	24.00 mg	2%
2059	McDONALD'S, Side Salad	Fast Foods	24.00 mg	2%
2060	Babyfood, vegetables, squash, strained	Baby Foods	24.00 mg	2%
2061	Babyfood, vegetables, squash, junior	Baby Foods	24.00 mg	2%
2062	Raspberries, puree, with seeds	Fruits and Fruit Juices	23.00 mg	2%
2063	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	23.00 mg	2%
2064	Asparagus, cooked, boiled, drained	Vegetables and Vegetable Products	23.00 mg	2%
2065	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mg	2%
2066	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mg	2%
2067	Syrups, table blends, corn, refiner, and sugar	Sweets	23.00 mg	2%
2068	Noodles, japanese, somen, dry	Cereal Grains and Pasta	23.00 mg	2%
2069	Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	23.00 mg	2%
2070	Pretzels, soft	Snacks	23.00 mg	2%
2071	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	23.00 mg	2%
2072	Asparagus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mg	2%
2073	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	23.00 mg	2%
2074	Onions, raw	Vegetables and Vegetable Products	23.00 mg	2%
2075	Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	Vegetables and Vegetable Products	23.00 mg	2%
2076	Peas and carrots, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mg	2%
2077	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%
2078	Turnips, frozen, unprepared	Vegetables and Vegetable Products	23.00 mg	2%
2079	Peppers, jalapeno, canned, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%
2080	Peas and carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%
2081	Peas and carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	23.00 mg	2%
2082	Peas and carrots, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mg	2%
2083	SMART SOUP, Moroccan Chick Pea	Soups, Sauces, and Gravies	23.00 mg	2%
2084	SMART SOUP, Vietnamese Carrot Lemongrass	Soups, Sauces, and Gravies	23.00 mg	2%
2085	SMART SOUP, Santa Fe Corn Chowder	Soups, Sauces, and Gravies	23.00 mg	2%
2086	SMART SOUP, French Lentil	Soups, Sauces, and Gravies	23.00 mg	2%
2087	Bacon, meatless	Legumes and Legume Products	23.00 mg	2%
2088	Crackers, matzo, whole-wheat	Baked Products	23.00 mg	2%
2089	Cracker, meal	Baked Products	23.00 mg	2%
2090	Babyfood, vegetables, carrots, junior	Baby Foods	23.00 mg	2%
2091	Pretzels, soft, unsalted	Snacks	23.00 mg	2%
2092	Pie, fried pies, cherry	Baked Products	22.00 mg	2%
2093	Babyfood, vegetables, carrots, strained	Baby Foods	22.00 mg	2%
2094	Babyfood, dinner, mixed vegetable, strained	Baby Foods	22.00 mg	2%
2095	Beans, adzuki, mature seeds, canned, sweetened	Legumes and Legume Products	22.00 mg	2%
2096	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	22.00 mg	2%
2097	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	22.00 mg	2%
2098	Grapefruit, raw, pink and red, all areas	Fruits and Fruit Juices	22.00 mg	2%
2099	Bread, sticks, plain	Baked Products	22.00 mg	2%
2100	Pie, mince, prepared from recipe	Baked Products	22.00 mg	2%

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Vegan foods high in Calcium (USDA SR Legacy)

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