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 4501–4550 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4501	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4502	Squash, winter, hubbard, baked, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4503	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4504	Onions, frozen, chopped, unprepared	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4505	Chayote, fruit, raw	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4506	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4507	BURGER KING, french fries	Fast Foods	17.00 mg	1%	USDA_SR
4508	Radishes, oriental, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4509	Tomato products, canned, sauce, spanish style	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4510	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4511	Yam, raw	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4512	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4513	Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4514	Peas and onions, canned, solids and liquids	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4515	CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce	Restaurant Foods	17.00 mg	1%	USDA_SR
4516	Restaurant, family style, hash browns	Restaurant Foods	17.00 mg	1%	USDA_SR
4517	Restaurant, family style, french fries	Restaurant Foods	17.00 mg	1%	USDA_SR
4518	Semolina, enriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4519	Snacks, cornnuts, barbecue-flavor	Snacks	17.00 mg	1%	USDA_SR
4520	Frostings, glaze, prepared-from-recipe	Sweets	17.00 mg	1%	USDA_SR
4521	Beans, kidney, mature seeds, sprouted, raw	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4522	DENNY'S, hash browns	Restaurant Foods	17.00 mg	1%	USDA_SR
4523	Semolina, unenriched	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4524	Quinoa, cooked	Cereal Grains and Pasta	17.00 mg	1%	USDA_SR
4525	Snack, potato chips, made from dried potatoes, plain	Snacks	17.00 mg	1%	USDA_SR
4526	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4527	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4528	Squash, winter, hubbard, baked, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4529	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4530	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4531	Radishes, oriental, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mg	1%	USDA_SR
4532	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4533	Feijoa, raw	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4534	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4535	Mouse nuts, seedlings (Alaska Native)	American Indian/Alaska Native Foods	17.00 mg	1%	USDA_SR
4536	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Baked Products	17.00 mg	1%	USDA_SR
4537	Candies, sweet chocolate coated fondant	Sweets	17.00 mg	1%	USDA_SR
4538	Mango nectar, canned	Fruits and Fruit Juices	17.00 mg	1%	USDA_SR
4539	Babyfood, vegetables, jarred, mixed vegetables, all stages	Babyfoods	17.00 mg	1%	CNF
4540	Salad, garden, with Italian dressing, homemade	Mixed Dishes	17.00 mg	1%	CNF
4541	Blueberry, wild, frozen	Fruits and fruit juices	17.00 mg	1%	CNF
4542	Succotash, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
4543	Squash, winter, hubbard, baked, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
4544	Squash, summer, zucchini, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
4545	Radish, oriental (daikon), boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
4546	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mg	1%	CNF
4547	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	17.00 mg	1%	CNF
4548	Mango, nectar, canned	Fruits and fruit juices	17.00 mg	1%	CNF
4549	Cloudberry (bakeapple), native	Fruits and fruit juices	17.00 mg	1%	CNF
4550	Grains, quinoa, cooked	Cereals, Grains and Pasta	17.00 mg	1%	CNF

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Vegan foods high in Calcium

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