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 2151–2200 of 3,575 foods

#	Food	Category	Per 100 g	% DV
2151	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%
2152	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%
2153	Snacks, potato chips, reduced fat	Snacks	21.00 mg	2%
2154	Wild rice, raw	Cereal Grains and Pasta	21.00 mg	2%
2155	Noodles, flat, crunchy, Chinese restaurant	Cereal Grains and Pasta	21.00 mg	2%
2156	Pasta, dry, enriched	Cereal Grains and Pasta	21.00 mg	2%
2157	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	21.00 mg	2%
2158	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	21.00 mg	2%
2159	Vegetables, mixed, canned, solids and liquids	Vegetables and Vegetable Products	21.00 mg	2%
2160	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%
2161	Potato chips, without salt, reduced fat	Snacks	21.00 mg	2%
2162	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	21.00 mg	2%
2163	Babyfood, peas, dices, toddler	Baby Foods	21.00 mg	2%
2164	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%
2165	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	21.00 mg	2%
2166	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	21.00 mg	2%
2167	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	21.00 mg	2%
2168	Babyfood, prunes, without vitamin c, strained	Baby Foods	21.00 mg	2%
2169	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%
2170	Soup, pea, green, canned, condensed	Soups, Sauces, and Gravies	21.00 mg	2%
2171	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	21.00 mg	2%
2172	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	21.00 mg	2%
2173	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	21.00 mg	2%
2174	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	21.00 mg	2%
2175	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	21.00 mg	2%
2176	Cookies, chocolate sandwich, with creme filling, regular	Baked Products	21.00 mg	2%
2177	Guavas, strawberry, raw	Fruits and Fruit Juices	21.00 mg	2%
2178	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	21.00 mg	2%
2179	Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES	Cereal Grains and Pasta	21.00 mg	2%
2180	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	21.00 mg	2%
2181	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	21.00 mg	2%
2182	Beverages, Cocoa mix, powder, prepared with water	Beverages	21.00 mg	2%
2183	Lima beans, large, mature seeds, canned	Legumes and Legume Products	21.00 mg	2%
2184	Bread, banana, prepared from recipe, made with margarine	Baked Products	21.00 mg	2%
2185	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	21.00 mg	2%
2186	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	21.00 mg	2%
2187	Archway Home Style Cookies, Raspberry Filled	Baked Products	20.00 mg	2%
2188	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	Legumes and Legume Products	20.00 mg	2%
2189	Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid	Fruits and Fruit Juices	20.00 mg	2%
2190	Soy sauce made from soy (tamari)	Legumes and Legume Products	20.00 mg	2%
2191	Soup, minestrone, canned, reduced sodium, ready-to-serve	Soups, Sauces, and Gravies	20.00 mg	2%
2192	Soup, vegetable, canned, low sodium, condensed	Soups, Sauces, and Gravies	20.00 mg	2%
2193	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Snacks	20.00 mg	2%
2194	Beverages, Lemonade, powder	Beverages	20.00 mg	2%
2195	Archway Home Style Cookies, Sugar Free Oatmeal	Baked Products	20.00 mg	2%
2196	Archway Home Style Cookies, Strawberry Filled	Baked Products	20.00 mg	2%
2197	Beverages, fruit punch juice drink, frozen concentrate	Beverages	20.00 mg	2%
2198	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	20.00 mg	2%
2199	Bagels, wheat	Baked Products	20.00 mg	2%
2200	Restaurant, Mexican, spanish rice	Restaurant Foods	20.00 mg	2%

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Vegan foods high in Calcium (USDA SR Legacy)

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