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 4451–4500 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4451	Pepper, hot chili, red or green, raw	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4452	Waxgourd (Chinese perserving melon), boiled, drained	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4453	Tomato products, canned, puree, no salt added	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4454	Taro, cooked	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4455	Succotash, raw	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4456	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4457	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4458	Squash, summer, crookneck, frozen, unprepared	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4459	Onion, Welsh, raw	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4460	Broadbeans (fava beans), fresh, boiled, drained	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4461	Beets, canned, solids and liquid	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4462	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	18.00 mg	1%	CNF
4463	Sapote, mamey, raw	Fruits and fruit juices	18.00 mg	1%	CNF
4464	Tangerine (mandarin) juice, canned, sugar added	Fruits and fruit juices	18.00 mg	1%	CNF
4465	Tangerine (mandarin) juice, raw	Fruits and fruit juices	18.00 mg	1%	CNF
4466	Guava, common, raw	Fruits and fruit juices	18.00 mg	1%	CNF
4467	Crabapple, raw	Fruits and fruit juices	18.00 mg	1%	CNF
4468	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	18.00 mg	1%	CNF
4469	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	18.00 mg	1%	CNF
4470	Soup, tomato rice, canned, condensed	Soups, Sauces and Gravies	18.00 mg	1%	CNF
4471	Tomato, puree, canned	Vegetables and Vegetable Products	17.64 mg	1%	USDA_FF
4472	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	17.16 mg	1%	USDA_FF
4473	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	17.10 mg	1%	USDA_FF
4474	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	17.00 mg	1%	USDA_FF
4475	Onions, red, raw	Vegetables and Vegetable Products	17.00 mg	1%	USDA_FF
4476	Vitasoy USA, Vitasoy Organic Classic Original Soymilk	Legumes and Legume Products	17.00 mg	1%	USDA_SR
4477	Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water	Beverages	17.00 mg	1%	USDA_SR
4478	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Products	17.00 mg	1%	USDA_SR
4479	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	17.00 mg	1%	USDA_SR
4480	Split pea soup, canned, reduced sodium, prepared with water or ready-to serve	Soups, Sauces, and Gravies	17.00 mg	1%	USDA_SR
4481	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	17.00 mg	1%	USDA_SR
4482	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	17.00 mg	1%	USDA_SR
4483	Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors	Beverages	17.00 mg	1%	USDA_SR
4484	Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4485	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	17.00 mg	1%	USDA_SR
4486	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork	Legumes and Legume Products	17.00 mg	1%	USDA_SR
4487	Snacks, pita chips, salted	Snacks	17.00 mg	1%	USDA_SR
4488	Cookies, chocolate chip, commercially prepared, soft-type	Baked Products	17.00 mg	1%	USDA_SR
4489	Biscuits, mixed grain, refrigerated dough	Baked Products	17.00 mg	1%	USDA_SR
4490	Babyfood, dinner, mixed vegetable, junior	Baby Foods	17.00 mg	1%	USDA_SR
4491	Wheat flour, white (industrial), 15% protein, bleached, unenriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4492	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4493	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Beverages	17.00 mg	1%	USDA_SR
4494	Breadfruit, raw	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4495	Salad dressing, thousand island, commercial, regular	Fats and Oils	17.00 mg	1%	USDA_SR
4496	Soup, vegetarian vegetable, canned, condensed	Soups, Sauces, and Gravies	17.00 mg	1%	USDA_SR
4497	Babyfood, cereal, rice, with applesauce and bananas, strained	Baby Foods	17.00 mg	1%	USDA_SR
4498	Babyfood, juice, orange and banana	Baby Foods	17.00 mg	1%	USDA_SR
4499	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4500	Candies, soft fruit and nut squares	Sweets	17.00 mg	1%	USDA_SR

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Vegan foods high in Calcium

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