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 3451–3500 of 3,575 foods

#	Food	Category	Per 100 g	% DV
3451	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	3.00 mg	0%
3452	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	3.00 mg	0%
3453	Beverages, OCEAN SPRAY, Cran Grape	Beverages	3.00 mg	0%
3454	Beverages, cranberry-apple juice drink, bottled	Beverages	3.00 mg	0%
3455	Beverages, OCEAN SPRAY, Cran Cherry	Beverages	3.00 mg	0%
3456	Beverages, OCEAN SPRAY, Light Cranberry	Beverages	3.00 mg	0%
3457	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	3.00 mg	0%
3458	Beverages, Fruit flavored drink, less than 3% juice, not fortified with vitamin C	Beverages	3.00 mg	0%
3459	Beverages, Fruit flavored drink containing less than 3% fruit juice, with high vitamin C	Beverages	3.00 mg	0%
3460	Beverages, carbonated, ginger ale	Beverages	3.00 mg	0%
3461	Beverages, NESTEA, tea, black, ready-to-drink, lemon	Beverages	3.00 mg	0%
3462	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	3.00 mg	0%
3463	Beverages, MOTTS, Apple juice light, fortified with vitamin C	Beverages	3.00 mg	0%
3464	Beverages, tea, instant, unsweetened, prepared with water	Beverages	3.00 mg	0%
3465	Beverages, water, tap, well	Beverages	3.00 mg	0%
3466	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	3.00 mg	0%
3467	Beverages, water, tap, municipal	Beverages	3.00 mg	0%
3468	Beverages, water, bottled, non-carbonated, CRYSTAL GEYSER	Beverages	3.00 mg	0%
3469	Beverages, ARIZONA, tea, ready-to-drink, lemon	Beverages	3.00 mg	0%
3470	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%
3471	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	2.00 mg	0%
3472	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	2.00 mg	0%
3473	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	2.00 mg	0%
3474	Beverages, tea, herb, other than chamomile, brewed	Beverages	2.00 mg	0%
3475	Pasta, gluten-free, corn and rice flour, cooked	Cereal Grains and Pasta	2.00 mg	0%
3476	Margarine Spread, 40-49% fat, tub	Fats and Oils	2.00 mg	0%
3477	Oil, industrial, palm kernel (hydrogenated), filling fat	Fats and Oils	2.00 mg	0%
3478	Whiskey sour mix, bottled, with added potassium and sodium	Beverages	2.00 mg	0%
3479	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	2.00 mg	0%
3480	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	2.00 mg	0%
3481	Beverages, tea, herb, brewed, chamomile	Beverages	2.00 mg	0%
3482	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor	Beverages	2.00 mg	0%
3483	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	2.00 mg	0%
3484	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	2.00 mg	0%
3485	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	2.00 mg	0%
3486	Beverages, Whiskey sour mix, bottled	Beverages	2.00 mg	0%
3487	Beverages, carbonated, cola, without caffeine	Beverages	2.00 mg	0%
3488	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	2.00 mg	0%
3489	Limeade, frozen concentrate, prepared with water	Beverages	2.00 mg	0%
3490	Beverages, tea, instant, lemon, sweetened, powder	Beverages	2.00 mg	0%
3491	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	2.00 mg	0%
3492	Beverages, carbonated, cola, fast-food cola	Beverages	2.00 mg	0%
3493	Tea, tundra, herb and laborador combination (Alaska Native)	American Indian/Alaska Native Foods	2.00 mg	0%
3494	Beverages, Cocktail mix, non-alcoholic, concentrated, frozen	Beverages	2.00 mg	0%
3495	Sourdock, young leaves (Alaska Native)	American Indian/Alaska Native Foods	2.00 mg	0%
3496	Plantains, green, raw	Fruits and Fruit Juices	2.00 mg	0%
3497	Corn, sweet, yellow, canned, drained solids, rinsed with tap water	Vegetables and Vegetable Products	2.00 mg	0%
3498	Mushrooms, shiitake, stir-fried	Vegetables and Vegetable Products	2.00 mg	0%
3499	Corn, sweet, white, raw	Vegetables and Vegetable Products	2.00 mg	0%
3500	Corn, sweet, white, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.00 mg	0%

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Vegan foods high in Calcium (USDA SR Legacy)

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