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 4051–4100 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4051	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	22.00 mg	2%	CNF
4052	Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid	Vegetables and Vegetable Products	22.00 mg	2%	CNF
4053	Grapefruit, pink or red, all areas, raw	Fruits and fruit juices	22.00 mg	2%	CNF
4054	Banana, dehydrated or banana powder	Fruits and fruit juices	22.00 mg	2%	CNF
4055	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	22.00 mg	2%	CNF
4056	Soup, onion, canned, condensed	Soups, Sauces and Gravies	22.00 mg	2%	CNF
4057	Squash, winter, butternut, raw	Vegetables and Vegetable Products	21.74 mg	2%	USDA_FF
4058	Radishes, red, raw	Vegetables and Vegetable Products	21.51 mg	2%	USDA_FF
4059	Onions, white, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_FF
4060	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	21.00 mg	2%	USDA_FF
4061	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	21.00 mg	2%	USDA_SR
4062	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	21.00 mg	2%	USDA_SR
4063	Bread, banana, prepared from recipe, made with margarine	Baked Products	21.00 mg	2%	USDA_SR
4064	Lima beans, large, mature seeds, canned	Legumes and Legume Products	21.00 mg	2%	USDA_SR
4065	Beverages, Cocoa mix, powder, prepared with water	Beverages	21.00 mg	2%	USDA_SR
4066	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
4067	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
4068	Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
4069	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	21.00 mg	2%	USDA_SR
4070	Guavas, strawberry, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4071	Cookies, chocolate sandwich, with creme filling, regular	Baked Products	21.00 mg	2%	USDA_SR
4072	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	21.00 mg	2%	USDA_SR
4073	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	21.00 mg	2%	USDA_SR
4074	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	21.00 mg	2%	USDA_SR
4075	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4076	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
4077	Soup, pea, green, canned, condensed	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
4078	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
4079	Babyfood, prunes, without vitamin c, strained	Baby Foods	21.00 mg	2%	USDA_SR
4080	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	21.00 mg	2%	USDA_SR
4081	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
4082	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
4083	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	21.00 mg	2%	USDA_SR
4084	Babyfood, peas, dices, toddler	Baby Foods	21.00 mg	2%	USDA_SR
4085	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4086	Potato chips, without salt, reduced fat	Snacks	21.00 mg	2%	USDA_SR
4087	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%	USDA_SR
4088	Vegetables, mixed, canned, solids and liquids	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4089	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4090	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4091	Pasta, dry, enriched	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
4092	Noodles, flat, crunchy, Chinese restaurant	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
4093	Wild rice, raw	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
4094	Snacks, potato chips, reduced fat	Snacks	21.00 mg	2%	USDA_SR
4095	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%	USDA_SR
4096	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%	USDA_SR
4097	Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4098	Artichokes, (globe or french), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4099	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4100	Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR

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Vegan foods high in Calcium

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