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 2401–2450 of 3,575 foods

#	Food	Category	Per 100 g	% DV
2401	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Beverages	17.00 mg	1%
2402	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	17.00 mg	1%
2403	Wheat flour, white (industrial), 15% protein, bleached, unenriched	Cereal Grains and Pasta	17.00 mg	1%
2404	Babyfood, dinner, mixed vegetable, junior	Baby Foods	17.00 mg	1%
2405	Biscuits, mixed grain, refrigerated dough	Baked Products	17.00 mg	1%
2406	Cookies, chocolate chip, commercially prepared, soft-type	Baked Products	17.00 mg	1%
2407	Snacks, pita chips, salted	Snacks	17.00 mg	1%
2408	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork	Legumes and Legume Products	17.00 mg	1%
2409	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	17.00 mg	1%
2410	Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	17.00 mg	1%
2411	Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors	Beverages	17.00 mg	1%
2412	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	17.00 mg	1%
2413	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	17.00 mg	1%
2414	Split pea soup, canned, reduced sodium, prepared with water or ready-to serve	Soups, Sauces, and Gravies	17.00 mg	1%
2415	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	17.00 mg	1%
2416	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Products	17.00 mg	1%
2417	Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water	Beverages	17.00 mg	1%
2418	Vitasoy USA, Vitasoy Organic Classic Original Soymilk	Legumes and Legume Products	17.00 mg	1%
2419	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	16.00 mg	1%
2420	SILK Nog, soymilk	Legumes and Legume Products	16.00 mg	1%
2421	Cherries, sour, red, raw	Fruits and Fruit Juices	16.00 mg	1%
2422	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	16.00 mg	1%
2423	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Breakfast Cereals	16.00 mg	1%
2424	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	16.00 mg	1%
2425	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Products	16.00 mg	1%
2426	Crackers, snack, Goya Crackers	Baked Products	16.00 mg	1%
2427	Owl, horned, flesh, raw (Alaska Native)	American Indian/Alaska Native Foods	16.00 mg	1%
2428	Strawberries, raw	Fruits and Fruit Juices	16.00 mg	1%
2429	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	16.00 mg	1%
2430	Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	16.00 mg	1%
2431	Cucumber, with peel, raw	Vegetables and Vegetable Products	16.00 mg	1%
2432	Succotash, (corn and limas), frozen, unprepared	Vegetables and Vegetable Products	16.00 mg	1%
2433	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2434	Beets, cooked, boiled. drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2435	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2436	Babyfood, juice, orange-carrot	Baby Foods	16.00 mg	1%
2437	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	16.00 mg	1%
2438	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	16.00 mg	1%
2439	Beets, raw	Vegetables and Vegetable Products	16.00 mg	1%
2440	Beets, cooked, boiled, drained	Vegetables and Vegetable Products	16.00 mg	1%
2441	Asparagus, canned, drained solids	Vegetables and Vegetable Products	16.00 mg	1%
2442	Ginger root, raw	Vegetables and Vegetable Products	16.00 mg	1%
2443	Jew's ear, (pepeao), raw	Vegetables and Vegetable Products	16.00 mg	1%
2444	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	16.00 mg	1%
2445	APPLEBEE'S, 9 oz house sirloin steak	Restaurant Foods	16.00 mg	1%
2446	Loquats, raw	Fruits and Fruit Juices	16.00 mg	1%
2447	Peaches, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	16.00 mg	1%
2448	Cassava, raw	Vegetables and Vegetable Products	16.00 mg	1%
2449	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mg	1%
2450	Nuts, coconut milk, raw (liquid expressed from grated meat and water)	Nut and Seed Products	16.00 mg	1%

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Vegan foods high in Calcium (USDA SR Legacy)

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