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 4151–4200 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4151	Jujube (chinese date), raw	Fruits and fruit juices	21.00 mg	2%	CNF
4152	Guava, strawberry, raw	Fruits and fruit juices	21.00 mg	2%	CNF
4153	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	21.00 mg	2%	CNF
4154	Soup, pea, green, canned, condensed	Soups, Sauces and Gravies	21.00 mg	2%	CNF
4155	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	21.00 mg	2%	CNF
4156	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	20.85 mg	2%	USDA_FF
4157	Asparagus, green, raw	Vegetables and Vegetable Products	20.58 mg	2%	USDA_FF
4158	Cauliflower, raw	Vegetables and Vegetable Products	20.35 mg	2%	USDA_FF
4159	Beverages, fruit punch juice drink, frozen concentrate	Beverages	20.00 mg	2%	USDA_SR
4160	Archway Home Style Cookies, Strawberry Filled	Baked Products	20.00 mg	2%	USDA_SR
4161	Archway Home Style Cookies, Sugar Free Oatmeal	Baked Products	20.00 mg	2%	USDA_SR
4162	Beverages, Lemonade, powder	Beverages	20.00 mg	2%	USDA_SR
4163	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Snacks	20.00 mg	2%	USDA_SR
4164	Soup, vegetable, canned, low sodium, condensed	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4165	Soup, minestrone, canned, reduced sodium, ready-to-serve	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4166	Soy sauce made from soy (tamari)	Legumes and Legume Products	20.00 mg	2%	USDA_SR
4167	Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid	Fruits and Fruit Juices	20.00 mg	2%	USDA_SR
4168	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	Legumes and Legume Products	20.00 mg	2%	USDA_SR
4169	Archway Home Style Cookies, Raspberry Filled	Baked Products	20.00 mg	2%	USDA_SR
4170	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Baked Products	20.00 mg	2%	USDA_SR
4171	Bagels, cinnamon-raisin, toasted	Baked Products	20.00 mg	2%	USDA_SR
4172	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4173	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4174	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4175	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4176	Sauce, barbecue, OPEN PIT, original	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4177	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4178	Zwieback	Baby Foods	20.00 mg	2%	USDA_SR
4179	Sauce, hot chile, sriracha, TUONG OT SRIRACHA	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4180	Sauce, sofrito, prepared from recipe	Soups, Sauces, and Gravies	20.00 mg	2%	USDA_SR
4181	Babyfood, mashed cheddar potatoes and broccoli, toddlers	Baby Foods	20.00 mg	2%	USDA_SR
4182	Jams and preserves, apricot	Sweets	20.00 mg	2%	USDA_SR
4183	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4184	Drumstick pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4185	Potatoes, o'brien, frozen, prepared	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4186	Peas, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4187	Puddings, banana, dry mix, regular, with added oil	Sweets	20.00 mg	2%	USDA_SR
4188	Nuts, ginkgo nuts, dried	Nut and Seed Products	20.00 mg	2%	USDA_SR
4189	Peas, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4190	Tomatoes, red, ripe, canned, with green chilies	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4191	Onions, sweet, raw	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4192	Onions, yellow, sauteed	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4193	Papayas, raw	Fruits and Fruit Juices	20.00 mg	2%	USDA_SR
4194	Chewing gum, sugarless	Sweets	20.00 mg	2%	USDA_SR
4195	Cranberries, wild, bush, raw (Alaska Native)	American Indian/Alaska Native Foods	20.00 mg	2%	USDA_SR
4196	Tapioca, pearl, dry	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4197	Puddings, banana, dry mix, regular	Sweets	20.00 mg	2%	USDA_SR
4198	Jams and preserves	Sweets	20.00 mg	2%	USDA_SR
4199	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4200	Wheat flour, white (industrial), 11.5% protein, bleached, unenriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR

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Vegan foods high in Calcium

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