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 2751–2800 of 3,575 foods

#	Food	Category	Per 100 g	% DV
2751	Yambean (jicama), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	11.00 mg	1%
2752	Potatoes, microwaved, cooked in skin, flesh and skin, without salt	Vegetables and Vegetable Products	11.00 mg	1%
2753	Tomatoes, yellow, raw	Vegetables and Vegetable Products	11.00 mg	1%
2754	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	11.00 mg	1%
2755	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	11.00 mg	1%
2756	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	11.00 mg	1%
2757	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	11.00 mg	1%
2758	Barley, pearled, cooked	Cereal Grains and Pasta	11.00 mg	1%
2759	Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased	Vegetables and Vegetable Products	11.00 mg	1%
2760	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	11.00 mg	1%
2761	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	11.00 mg	1%
2762	Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	Vegetables and Vegetable Products	11.00 mg	1%
2763	Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged	Nut and Seed Products	11.00 mg	1%
2764	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	11.00 mg	1%
2765	Babyfood, dessert, peach melba, junior	Baby Foods	11.00 mg	1%
2766	Salad dressing, french dressing, reduced fat, without salt	Fats and Oils	11.00 mg	1%
2767	Salad dressing, french dressing, reduced fat	Fats and Oils	11.00 mg	1%
2768	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	11.00 mg	1%
2769	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	11.00 mg	1%
2770	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	11.00 mg	1%
2771	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	11.00 mg	1%
2772	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	11.00 mg	1%
2773	Babyfood, vegetables, mix vegetables junior	Baby Foods	11.00 mg	1%
2774	Salad dressing, thousand island dressing, fat-free	Fats and Oils	11.00 mg	1%
2775	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	11.00 mg	1%
2776	Phyllo dough	Baked Products	11.00 mg	1%
2777	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	11.00 mg	1%
2778	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Breakfast Cereals	11.00 mg	1%
2779	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	11.00 mg	1%
2780	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	11.00 mg	1%
2781	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	11.00 mg	1%
2782	Snacks, brown rice chips	Snacks	11.00 mg	1%
2783	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	11.00 mg	1%
2784	Beverages, tea, black, ready to drink, decaffeinated	Beverages	11.00 mg	1%
2785	Pie, apple, commercially prepared, unenriched flour	Baked Products	11.00 mg	1%
2786	Vanilla extract	Spices and Herbs	11.00 mg	1%
2787	Cranberry juice cocktail, frozen concentrate	Beverages	11.00 mg	1%
2788	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	11.00 mg	1%
2789	Carissa, (natal-plum), raw	Fruits and Fruit Juices	11.00 mg	1%
2790	Cherries, sour, red, canned, water pack, solids and liquids	Fruits and Fruit Juices	11.00 mg	1%
2791	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	11.00 mg	1%
2792	Cranberry-orange relish, canned	Fruits and Fruit Juices	11.00 mg	1%
2793	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Breakfast Cereals	11.00 mg	1%
2794	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	11.00 mg	1%
2795	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	11.00 mg	1%
2796	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	11.00 mg	1%
2797	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	11.00 mg	1%
2798	Grapefruit, raw, pink and red, California and Arizona	Fruits and Fruit Juices	11.00 mg	1%
2799	Snacks, popcorn, microwave, low fat	Snacks	11.00 mg	1%
2800	Beverages, lemonade-flavor drink, powder	Beverages	11.00 mg	1%

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Vegan foods high in Calcium (USDA SR Legacy)

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