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 3401–3450 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
3401	Carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	31.00 mg	2%	USDA_SR
3402	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	31.00 mg	2%	USDA_SR
3403	Prune puree	Fruits and Fruit Juices	31.00 mg	2%	USDA_SR
3404	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	31.00 mg	2%	CNF
3405	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	31.00 mg	2%	CNF
3406	Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper)	Vegetables and Vegetable Products	31.00 mg	2%	CNF
3407	Carrot, canned, solids ans liquid, unsalted	Vegetables and Vegetable Products	31.00 mg	2%	CNF
3408	Sauce, spaghetti, with onion and garlic, ready-to-serve	Soups, Sauces and Gravies	31.00 mg	2%	CNF
3409	Vegetarian stew, meatless	Legumes and Legume Products	31.00 mg	2%	CNF
3410	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	31.00 mg	2%	CNF
3411	Tofu, silken, extra firm	Legumes and Legume Products	31.00 mg	2%	CNF
3412	Tofu, silken, soft	Legumes and Legume Products	31.00 mg	2%	CNF
3413	Prune puree	Fruits and fruit juices	31.00 mg	2%	CNF
3414	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	31.00 mg	2%	CNF
3415	Cracker, crispbread, rye	Baked Products	31.00 mg	2%	CNF
3416	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	31.00 mg	2%	CNF
3417	Cookie, chocolate wafer	Baked Products	31.00 mg	2%	CNF
3418	Nuts, Japanese chestnuts, raw	Nuts and Seeds	31.00 mg	2%	CNF
3419	Onion rings, breaded, par fried, frozen, heated in oven	Vegetables and Vegetable Products	31.00 mg	2%	CNF
3420	Carrot, canned, solids and liquid	Vegetables and Vegetable Products	31.00 mg	2%	CNF
3421	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	31.00 mg	2%	CNF
3422	Cabbage, red, raw	Vegetables and Vegetable Products	30.99 mg	2%	USDA_FF
3423	Radicchio, raw	Vegetables and Vegetable Products	30.91 mg	2%	USDA_FF
3424	Flour, buckwheat	Cereal Grains and Pasta	30.55 mg	2%	USDA_FF
3425	Carrots, mature, raw	Vegetables and Vegetable Products	30.48 mg	2%	USDA_FF
3426	Flour, spelt, whole grain	Cereal Grains and Pasta	30.04 mg	2%	USDA_FF
3427	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	30.00 mg	2%	USDA_FF
3428	Leavening agents, yeast, baker's, active dry	Baked Products	30.00 mg	2%	USDA_SR
3429	Rolls, dinner, rye	Baked Products	30.00 mg	2%	USDA_SR
3430	Croissants, apple	Baked Products	30.00 mg	2%	USDA_SR
3431	Cookies, shortbread, commercially prepared, pecan	Baked Products	30.00 mg	2%	USDA_SR
3432	Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery	Baked Products	30.00 mg	2%	USDA_SR
3433	Bread, stuffing, dry mix, prepared	Baked Products	30.00 mg	2%	USDA_SR
3434	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	30.00 mg	2%	USDA_SR
3435	Salad dressing, italian dressing, fat-free	Fats and Oils	30.00 mg	2%	USDA_SR
3436	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	30.00 mg	2%	USDA_SR
3437	Chili, no beans, canned entree	Meals, Entrees, and Side Dishes	30.00 mg	2%	USDA_SR
3438	Custard-apple, (bullock's-heart), raw	Fruits and Fruit Juices	30.00 mg	2%	USDA_SR
3439	Margarine, regular, hard, soybean (hydrogenated)	Fats and Oils	30.00 mg	2%	USDA_SR
3440	Drumstick pods, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3441	Turnips, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3442	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3443	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3444	Fast foods, coleslaw	Fast Foods	30.00 mg	2%	USDA_SR
3445	Winged bean tuber, raw	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3446	Potatoes, raw, skin	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3447	Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3448	Cockles, raw (Alaska Native)	American Indian/Alaska Native Foods	30.00 mg	2%	USDA_SR
3449	Candies, SPECIAL DARK Chocolate Bar	Sweets	30.00 mg	2%	USDA_SR
3450	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR

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Vegan foods high in Calcium

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