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 301–350 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
301	Tofu, hard, prepared with nigari	Legumes and Legume Products	345.00 mg	27%	USDA_SR
302	Infant formula, NESTLE, GOOD START SUPREME, with iron, powder	Baby Foods	343.00 mg	26%	USDA_SR
303	Infant formula, GERBER, GOOD START, PROTECT PLUS, powder	Baby Foods	343.00 mg	26%	USDA_SR
304	Baobab powder	Fruits and Fruit Juices	342.00 mg	26%	USDA_SR
305	Flour, soy, defatted	Legumes and Legume Products	338.00 mg	26%	USDA_FF
306	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	338.00 mg	26%	USDA_SR
307	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	338.00 mg	26%	USDA_SR
308	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	338.00 mg	26%	CNF
309	Cereal, ready to eat, Life, Quaker	Breakfast cereals	336.00 mg	26%	CNF
310	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	334.00 mg	26%	USDA_SR
311	Mozzarella sticks, fried	Mixed Dishes	334.00 mg	26%	CNF
312	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Snacks	333.00 mg	26%	USDA_SR
313	Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors	Snacks	333.00 mg	26%	USDA_SR
314	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	333.00 mg	26%	USDA_SR
315	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	333.00 mg	26%	USDA_SR
316	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	333.00 mg	26%	USDA_SR
317	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	333.00 mg	26%	USDA_SR
318	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	331.00 mg	25%	USDA_SR
319	Spices, chili powder	Spices and Herbs	330.00 mg	25%	USDA_SR
320	Spices, chili powder	Spices and Herbs	330.00 mg	25%	CNF
321	Formulated Bar, SOUTH BEACH protein bar	Snacks	322.00 mg	25%	USDA_SR
322	APPLEBEE'S, mozzarella sticks	Restaurant Foods	319.00 mg	25%	USDA_SR
323	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	318.00 mg	24%	USDA_SR
324	Rosemary, fresh	Spices and Herbs	317.00 mg	24%	USDA_SR
325	Spices, rosemary, fresh	Spices and Herbs	317.00 mg	24%	CNF
326	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	313.00 mg	24%	USDA_SR
327	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	313.00 mg	24%	USDA_SR
328	Potatoes, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	311.00 mg	24%	USDA_SR
329	Potato, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	311.00 mg	24%	CNF
330	Lambsquarters, raw	Vegetables and Vegetable Products	309.00 mg	24%	USDA_SR
331	Lambsquarters, raw	Vegetables and Vegetable Products	309.00 mg	24%	CNF
332	Waffles, plain, frozen, ready-to-heat	Baked Products	308.00 mg	24%	USDA_SR
333	Waffle, plain, frozen, ready-to-heat	Baked Products	308.00 mg	24%	CNF
334	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	307.00 mg	24%	USDA_SR
335	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	307.00 mg	24%	CNF
336	Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated	Soups, Sauces, and Gravies	306.00 mg	24%	USDA_SR
337	Sauce, pesto, ready-to-serve, refrigerated	Soups, Sauces, and Gravies	306.00 mg	24%	USDA_SR
338	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	306.00 mg	24%	CNF
339	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	303.00 mg	23%	USDA_SR
340	Candies, carob, unsweetened	Sweets	303.00 mg	23%	USDA_SR
341	Candies, bars / chips, carob	Sweets	303.00 mg	23%	CNF
342	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	302.00 mg	23%	CNF
343	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	299.00 mg	23%	USDA_SR
344	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	299.00 mg	23%	USDA_SR
345	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	299.00 mg	23%	USDA_SR
346	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	299.00 mg	23%	CNF
347	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	298.00 mg	23%	USDA_SR
348	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	297.00 mg	23%	USDA_SR
349	Pink Himalayan sea salt		296.70 mg	23%	CUSTOM
350	Gums, seed gums (includes locust bean, guar)	Sweets	294.00 mg	23%	USDA_SR

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Vegan foods high in Calcium

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