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 4201–4250 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4202	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	20.00 mg	2%	USDA_SR
4203	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	20.00 mg	2%	USDA_SR
4204	Drumstick pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4205	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4206	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	20.00 mg	2%	USDA_SR
4207	Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid	Fruits and Fruit Juices	20.00 mg	2%	USDA_SR
4208	Restaurant, Mexican, spanish rice	Restaurant Foods	20.00 mg	2%	USDA_SR
4209	Bagels, wheat	Baked Products	20.00 mg	2%	USDA_SR
4210	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	20.00 mg	2%	USDA_SR
4211	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	20.00 mg	2%	CNF
4212	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	20.00 mg	2%	CNF
4213	Rice, Spanish rice	Mixed Dishes	20.00 mg	2%	CNF
4214	Soup, tomato noodle, ready-to-serve	Soups, Sauces and Gravies	20.00 mg	2%	CNF
4215	Soup, lentil, ready-to-serve	Soups, Sauces and Gravies	20.00 mg	2%	CNF
4216	Bagel, whole-wheat (multigrain)	Baked Products	20.00 mg	2%	CNF
4217	Kiwi fruit, gold, raw	Fruits and fruit juices	20.00 mg	2%	CNF
4218	Shepherd's pie with corn	Mixed Dishes	20.00 mg	2%	CNF
4219	Zwieback	Babyfoods	20.00 mg	2%	CNF
4220	Peas, green, canned, drained solids, no salt added	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4221	Drumstick (horseradish-tree), pods, boiled, drained, with salt	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4222	Cranberry (lingonberry), wild, raw	Fruits and fruit juices	20.00 mg	2%	CNF
4223	Snacks, multigrain chips, plain	Snacks	20.00 mg	2%	CNF
4224	Onion, yellow, sauteed	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4225	Candies, chewing gum, sugarless	Sweets	20.00 mg	2%	CNF
4226	Onion, sweet, raw	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4227	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	20.00 mg	2%	CNF
4228	Soup, minestrone, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	20.00 mg	2%	CNF
4229	Pasta, Chinese noodles, chow mein	Cereals, Grains and Pasta	20.00 mg	2%	CNF
4230	Grains, tapioca, pearl, dry	Cereals, Grains and Pasta	20.00 mg	2%	CNF
4231	Sweets, jams and preserves, apricot	Sweets	20.00 mg	2%	CNF
4232	Dessert, pudding, banana, dry mix, regular, unprepared	Sweets	20.00 mg	2%	CNF
4233	Sweets, jams and preserves	Sweets	20.00 mg	2%	CNF
4234	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	20.00 mg	2%	CNF
4235	Bagel, cinnamon-raisin, toasted	Baked Products	20.00 mg	2%	CNF
4236	Soy sauce (made from soy), tamari	Legumes and Legume Products	20.00 mg	2%	CNF
4237	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid	Legumes and Legume Products	20.00 mg	2%	CNF
4238	Lemonade with artificial sweetener, powder	Beverages	20.00 mg	2%	CNF
4239	Juice drink, fruit punch, frozen concentrate	Beverages	20.00 mg	2%	CNF
4240	Nuts, ginkgo nuts, dried	Nuts and Seeds	20.00 mg	2%	CNF
4241	Drumstick (horseradish-tree), pods, boiled, drained	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4242	Tomato, red, ripe, canned with green chilies	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4243	Squash, summer, crookneck, frozen, boiled, drained	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4244	Potato, O'brien, frozen, prepared	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4245	Peas, green, canned, solids and liquid	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4246	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	20.00 mg	2%	CNF
4247	Apple juice, frozen concentrate, undiluted, added vitamin C	Fruits and fruit juices	20.00 mg	2%	CNF
4248	Papaya, raw	Fruits and fruit juices	20.00 mg	2%	CNF
4249	Apple juice, frozen concentrate, undiluted, without vitamin C	Fruits and fruit juices	20.00 mg	2%	CNF
4250	Tomatoes, whole, canned, solids and liquids, with salt added	Vegetables and Vegetable Products	19.83 mg	2%	USDA_FF

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Vegan foods high in Calcium

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