Vegan foods high in Calcium

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 3351–3400 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
3351	DENNY'S, coleslaw	Restaurant Foods	32.00 mg	2%	USDA_SR
3352	Carrots, baby, raw	Vegetables and Vegetable Products	32.00 mg	2%	USDA_SR
3353	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	32.00 mg	2%	USDA_SR
3354	Candies, semisweet chocolate	Sweets	32.00 mg	2%	USDA_SR
3355	Snacks, potato chips, barbecue-flavor	Snacks	32.00 mg	2%	USDA_SR
3356	Snacks, granola bars, hard, almond	Snacks	32.00 mg	2%	USDA_SR
3357	Snacks, fruit leather, rolls	Sweets	32.00 mg	2%	USDA_SR
3358	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	32.00 mg	2%	USDA_SR
3359	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	32.00 mg	2%	CNF
3360	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	32.00 mg	2%	CNF
3361	Turnip, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3362	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3363	Candies, nougat, with almonds	Sweets	32.00 mg	2%	CNF
3364	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	32.00 mg	2%	CNF
3365	Tofu, silken, firm	Legumes and Legume Products	32.00 mg	2%	CNF
3366	Fiddlehead greens (ferns), raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3367	Grains, barley flour	Cereals, Grains and Pasta	32.00 mg	2%	CNF
3368	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	32.00 mg	2%	CNF
3369	Grains, wheat, hard white	Cereals, Grains and Pasta	32.00 mg	2%	CNF
3370	Candies, bars / chips, semisweet chocolate	Sweets	32.00 mg	2%	CNF
3371	Snacks, fruit leather, roll	Snacks	32.00 mg	2%	CNF
3372	Popover, dry mix, unprepared	Baked Products	32.00 mg	2%	CNF
3373	Pie, pecan, homemade	Baked Products	32.00 mg	2%	CNF
3374	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	32.00 mg	2%	CNF
3375	Bread stuffing, dry mix, prepared	Baked Products	32.00 mg	2%	CNF
3376	Beverage mix, carob flavour, powder	Beverages	32.00 mg	2%	CNF
3377	Turnip, frozen, boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3378	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3379	Cauliflower, green, boiled, with salt	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3380	Cauliflower, green, boiled	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3381	Carrot, baby, raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3382	Potato pancake, homemade	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3383	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3384	Beans, lima, boiled, drained	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3385	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	32.00 mg	2%	CNF
3386	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	32.00 mg	2%	CNF
3387	Cookies, oatmeal, refrigerated dough	Baked Products	31.00 mg	2%	USDA_SR
3388	MORI-NU, Tofu, silken, soft	Legumes and Legume Products	31.00 mg	2%	USDA_SR
3389	Rice and Wheat cereal bar	Snacks	31.00 mg	2%	USDA_SR
3390	Soup, tomato bisque, canned, condensed	Soups, Sauces, and Gravies	31.00 mg	2%	USDA_SR
3391	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	31.00 mg	2%	USDA_SR
3392	Crackers, crispbread, rye	Baked Products	31.00 mg	2%	USDA_SR
3393	Cookies, chocolate wafers	Baked Products	31.00 mg	2%	USDA_SR
3394	MORI-NU, Tofu, silken, extra firm	Legumes and Legume Products	31.00 mg	2%	USDA_SR
3395	POPEYES, Coleslaw	Fast Foods	31.00 mg	2%	USDA_SR
3396	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	31.00 mg	2%	USDA_SR
3397	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR
3398	Carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR
3399	Jellies, no sugar (with sodium saccharin), any flavors	Sweets	31.00 mg	2%	USDA_SR
3400	Nuts, chestnuts, japanese, raw	Nut and Seed Products	31.00 mg	2%	USDA_SR

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Vegan foods high in Calcium

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