Vegan foods high in Calcium (USDA Foundation)

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 251–285 of 285 foods

#	Food	Category	Per 100 g	% DV
251	Flour, rice, white, unenriched	Cereal Grains and Pasta	6.00 mg	0%
252	Apples, fuji, with skin, raw	Fruits and Fruit Juices	6.00 mg	0%
253	Apples, fuji, with skin, raw	Fruits and Fruit Juices	5.97 mg	0%
254	Potatoes, gold, without skin, raw	Vegetables and Vegetable Products	5.94 mg	0%
255	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.48 mg	0%
256	Mushrooms, white button	Vegetables and Vegetable Products	5.46 mg	0%
257	Mushrooms, white button	Vegetables and Vegetable Products	5.46 mg	0%
258	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	5.13 mg	0%
259	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	5.00 mg	0%
260	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	5.00 mg	0%
261	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	5.00 mg	0%
262	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.00 mg	0%
263	Peppers, bell, orange, raw	Vegetables and Vegetable Products	4.90 mg	0%
264	Plantains, underripe, raw	Fruits and Fruit Juices	4.83 mg	0%
265	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	4.66 mg	0%
266	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	4.46 mg	0%
267	Mushroom, crimini	Vegetables and Vegetable Products	4.11 mg	0%
268	Plum, black, with skin, raw	Fruits and Fruit Juices	4.03 mg	0%
269	Peaches, yellow, raw	Fruits and Fruit Juices	4.00 mg	0%
270	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	4.00 mg	0%
271	Plantains, overripe, raw	Fruits and Fruit Juices	3.90 mg	0%
272	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	3.87 mg	0%
273	Plantains, ripe, raw	Fruits and Fruit Juices	3.83 mg	0%
274	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.82 mg	0%
275	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.82 mg	0%
276	Mushroom, portabella	Vegetables and Vegetable Products	3.23 mg	0%
277	Nectarines, raw	Fruits and Fruit Juices	2.00 mg	0%
278	Mushroom, enoki	Vegetables and Vegetable Products	1.43 mg	0%
279	Oil, coconut	Fats and Oils	1.00 mg	0%
280	Sugars, granulated	Sweets	1.00 mg	0%
281	Sugars, granulated	Sweets	1.00 mg	0%
282	Mushrooms, shiitake	Vegetables and Vegetable Products	0.77 mg	0%
283	Mushrooms, shiitake	Vegetables and Vegetable Products	0.77 mg	0%
284	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.66 mg	0%
285	Mushroom, beech	Vegetables and Vegetable Products	0.43 mg	0%

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Vegan foods high in Calcium (USDA Foundation)

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