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 4101–4150 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4101	Restaurant, family style, onion rings	Restaurant Foods	21.00 mg	2%	USDA_SR
4102	Pasta, dry, unenriched	Cereal Grains and Pasta	21.00 mg	2%	USDA_SR
4103	Snacks, rice cakes, brown rice, rye	Snacks	21.00 mg	2%	USDA_SR
4104	Candies, MOUNDS Candy Bar	Sweets	21.00 mg	2%	USDA_SR
4105	Squash, zucchini, baby, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4106	Squash, summer, crookneck and straightneck, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4107	Pumpkin, raw	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4108	Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4109	Artichokes, (globe or french), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	21.00 mg	2%	USDA_SR
4110	Jujube, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4111	Snacks, crisped rice bar, chocolate chip	Snacks	21.00 mg	2%	USDA_SR
4112	Sapodilla, raw	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4113	Plums, dried (prunes), stewed, with added sugar	Fruits and Fruit Juices	21.00 mg	2%	USDA_SR
4114	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	21.00 mg	2%	CNF
4115	Restaurant, Chinese, noodles, crunchy	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4116	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4117	Artichoke (Globe, French), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4118	Vegetables, mixed, canned, unsalted	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4119	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	21.00 mg	2%	CNF
4120	Fast foods, dessert, burrito with fruit (apple or cherry)	Fast Foods	21.00 mg	2%	CNF
4121	Pasta, macaroni (elbow), unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4122	Pasta, spaghetti, unenriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4123	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4124	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4125	Grains, rice, wild, dry	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4126	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4127	Grains, rye flour, light	Cereals, Grains and Pasta	21.00 mg	2%	CNF
4128	Snacks, potato chips, plain, salted	Snacks	21.00 mg	2%	CNF
4129	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	21.00 mg	2%	CNF
4130	Snacks, rice cakes, brown rice, rye	Snacks	21.00 mg	2%	CNF
4131	Snacks, rice cakes, brown rice, multigrain	Snacks	21.00 mg	2%	CNF
4132	Candies, bars, Mounds	Sweets	21.00 mg	2%	CNF
4133	Snacks, crisped rice bar, chocolate chip	Snacks	21.00 mg	2%	CNF
4134	Cracker, barge pilot biscuit	Baked Products	21.00 mg	2%	CNF
4135	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	21.00 mg	2%	CNF
4136	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	21.00 mg	2%	CNF
4137	Bread, banana, homemade, made with margarine	Baked Products	21.00 mg	2%	CNF
4138	Beans, lima, dry, large, canned, solids and liquid	Legumes and Legume Products	21.00 mg	2%	CNF
4139	Hot chocolate, mix, powder, prepared with water	Beverages	21.00 mg	2%	CNF
4140	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4141	Pumpkin, raw	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4142	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4143	Squash, summer, zucchini, baby, raw	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4144	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4145	Vegetables, mixed, canned, solids and liquid	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4146	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4147	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4148	Artichoke (Globe, French), frozen, boiled, drained	Vegetables and Vegetable Products	21.00 mg	2%	CNF
4149	Sapodilla, raw	Fruits and fruit juices	21.00 mg	2%	CNF
4150	Prune, dried, cooked, added sugar	Fruits and fruit juices	21.00 mg	2%	CNF

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Vegan foods high in Calcium

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