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 4751–4800 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
4751	Asparagus, canned, solids and liquid, unsalted	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4752	Sauce, spaghetti, with garden vegetables, ready-to-serve	Soups, Sauces and Gravies	15.00 mg	1%	CNF
4753	Sauce, spaghetti, with mushroom and green pepper, ready-to-serve	Soups, Sauces and Gravies	15.00 mg	1%	CNF
4754	Jam type spread, Double Fruit, Light	Sweets	15.00 mg	1%	CNF
4755	Rowal, raw	Fruits and fruit juices	15.00 mg	1%	CNF
4756	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	15.00 mg	1%	CNF
4757	Pasta, fresh-refrigerated, plain, as purchased	Cereals, Grains and Pasta	15.00 mg	1%	CNF
4758	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	15.00 mg	1%	CNF
4759	Candied foods, maraschino cherries, jar, solids and liquid	Sweets	15.00 mg	1%	CNF
4760	Strudel, apple	Baked Products	15.00 mg	1%	CNF
4761	Bread, pita, whole-wheat	Baked Products	15.00 mg	1%	CNF
4762	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	15.00 mg	1%	CNF
4763	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4764	Tomato ketchup (catsup)	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4765	Potato, flesh and skin, baked	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4766	Pumpkin, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4767	Beets, canned, drained solids	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4768	Beans, pinto, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4769	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4770	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4771	Succotash, frozen, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4772	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4773	Peas, green, canned, seasoned, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4774	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4775	Asparagus, canned, solids and liquid	Vegetables and Vegetable Products	15.00 mg	1%	CNF
4776	Pineapple, canned, water pack, solids and liquid	Fruits and fruit juices	15.00 mg	1%	CNF
4777	Raspberry, frozen, sweetened	Fruits and fruit juices	15.00 mg	1%	CNF
4778	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	15.00 mg	1%	CNF
4779	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	15.00 mg	1%	CNF
4780	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	15.00 mg	1%	CNF
4781	Grapefruit, white, florida, raw	Fruits and fruit juices	15.00 mg	1%	CNF
4782	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	15.00 mg	1%	CNF
4783	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	15.00 mg	1%	CNF
4784	Cereal, ready to eat, Corn Bran Squares, Quaker	Breakfast cereals	15.00 mg	1%	CNF
4785	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	15.00 mg	1%	CNF
4786	Salad dressing, italian, commercial, low Calorie	Fats and Oils	15.00 mg	1%	CNF
4787	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	14.93 mg	1%	USDA_FF
4788	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	14.46 mg	1%	USDA_FF
4789	Rice, black, unenriched, raw	Cereal Grains and Pasta	14.40 mg	1%	USDA_FF
4790	Lettuce, iceberg, raw	Vegetables and Vegetable Products	14.24 mg	1%	USDA_FF
4791	Ketchup, restaurant	Vegetables and Vegetable Products	14.00 mg	1%	USDA_FF
4792	Peas, split, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	14.00 mg	1%	USDA_SR
4793	Archway Home Style Cookies, Chocolate Chip Ice Box	Baked Products	14.00 mg	1%	USDA_SR
4794	Muffins, blueberry, toaster-type, toasted	Baked Products	14.00 mg	1%	USDA_SR
4795	Cookies, chocolate chip, refrigerated dough	Baked Products	14.00 mg	1%	USDA_SR
4796	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
4797	Beverages, chocolate syrup	Beverages	14.00 mg	1%	USDA_SR
4798	Cherries, sweet, canned, juice pack, solids and liquids	Fruits and Fruit Juices	14.00 mg	1%	USDA_SR
4799	Cereals, farina, unenriched, dry	Breakfast Cereals	14.00 mg	1%	USDA_SR
4800	Babyfood, vegetables, beets, strained	Baby Foods	14.00 mg	1%	USDA_SR

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Vegan foods high in Calcium

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