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Top 10 Vegetables Highest in Calcium


Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm. Finding calcium in vegetables and fruits is a concern for vegans, or those on a raw food diet. The DV (percent daily value) for calcium is 1000mg, below is a list of calcium rich vegetables.

#1: Collard Greens (Cooked)
Calcium per 100g servingCalcium in 1 Cup Chopped
210mg357mg
21% DV36% DV
Click to see complete nutrition facts || More about Collard Greens

#2: Kale (Raw)
Calcium per 100g servingCalcium in 1 Cup
205mg137mg
21% DV14% DV
Click to see complete nutrition facts || More about Kale

#3: Turnip Greens
Calcium per 100g servingCalcium in 1 Cup Chopped
190mg105mg
19% DV10% DV
Click to see complete nutrition facts

#4: Garlic
Calcium per 100g servingCalcium in 1 CupCalcium in 1 Clove
181mg246mg5mg
18% DV25% DV1% DV
Click to see complete nutrition facts || More about Garlic

#5: Arugula (Rocket)
Calcium per 100g servingCalcium in 1 Cup
160mg32mg
16% DV4% DV
Click to see complete nutrition facts

#6: Broccoli Rabe (Rapini)
Calcium per 100g servingCalcium in 1 Bunch Cooked (437 grams)
118mg516mg
12% DV52% DV
Click to see complete nutrition facts || More about Broccoli Rabe (Rapini)

#7: Mustard Greens
Calcium per 100g servingCalcium in 1 Cup Chopped
101mg152mg
10% DV15% DV
Click to see complete nutrition facts || More about Mustard Greens

#8: Sun Dried Tomatoes
Calcium per 100g servingCalcium in 1 Cup
110mg59mg
11% DV6% DV
Click to see complete nutrition facts

#9: Spinach (Raw)
Calcium per 100g servingCalcium in 1 Cup
99mg30mg
10% DV3% DV
Click to see complete nutrition facts || More about Spinach

#10: Okra
Calcium per 100g servingCalcium in 1 Cup Sliced
96mg177mg
10% DV18% DV
Click to see complete nutrition facts || More about Okra




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Other Calcium Rich Vegetables

Raw Broccoli47mg (5% DV) per 100 gram serving43mg (4% DV) per cup chopped (91 grams)15mg (1% DV) in an average branch (31 grams)Click to see complete nutrition facts for Raw Broccoli
Fireweed Leaves429mg (43% DV) per 100 gram serving99mg (10% DV) per cup (23 grams)94mg (9% DV) per plant (22 grams)Click to see complete nutrition facts for Raw Fireweed Leaves
Grape Leaves (Canned)289mg (29% DV) per 100 gram serving81mg (7% DV) per ounce (7 leaves)(28 grams)12mg (1% DV) per leaf (4 grams)Click to see complete nutrition facts for Canned Grape Leaves
Amaranth Greens (Chinese Spinach, Hinn Choy, Yin Tsoi, Rajgira, Bayam, Kulitis, Callaloo)215mg (22% DV) per 100 gram serving60mg (6% DV) per cup (28 grams)30mg (3% DV) per leaf (14 grams)Click to see complete nutrition facts for Raw Amaranth Leaves
Jute (Meloukhia)211mg (21% DV) per 100 gram serving184mg (18% DV) per cup (87 grams)92mg (9% DV) in a half-cup (44 grams)Click to see complete nutrition facts for Cooked Jute (Meloukhia)
Seaweed (Kelp)168mg (17% DV) per 100 gram serving134mg (16% DV) per cup (80 grams)17mg (2% DV) in 2 tablespoons (10 grams)Click to see complete nutrition facts for Seaweed (Kelp)
Nopales164mg (16% DV) per 100 gram serving244mg (24% DV) per cup (149 grams)48mg (5% DV) per pad or leaf (29 grams)Click to see complete nutrition facts for Nopales
Wasabi Root128mg (13% DV) per 100 gram serving166mg (17% DV) per cup sliced (130 grams)216mg (22% DV) per root (169 grams)Click to see complete nutrition facts for Raw Wasabi Root
Garden Cress81mg (8% DV) per 100 gram serving41mg (4% DV) per cup (50 grams)1mg (0% DV) in a single sprig (1 gram)Click to see complete nutrition facts for Raw Garden Cress
Endive52mg (5% DV) per 100 gram serving26mg (2% DV) per cup chopped (50 grams)267mg (27% DV) per head (513 grams)Click to see complete nutrition facts for Raw Endive
Swiss Chard51mg (5% DV) per 100 gram serving18mg (2% DV) per cup (36 grams)24mg (2% DV) per leaf (48 grams)Click to see complete nutrition facts for Raw Swiss Chard
Cabbage48mg (5% DV) per 100 gram serving72mg (8% DV) per cup shredded (150 grams)606mg (61% DV) per head (1262 grams)Click to see complete nutrition facts for Cooked Cabbage
Rutabagas (Cooked)48mg (5% DV) per 100 gram serving115mg (12% DV) per cup mashed (240 grams)82mg (8% DV) per cup cubed (170 grams)Click to see complete nutrition facts for Cooked Rutabagas
Butternut Squash41mg (4% DV) per 100 gram serving84mg (8% DV) per cup cubed (205 grams)42mg (4% DV) per half cup cubed (103 grams)Click to see complete nutrition facts for Baked Butternut Squash
Celtuce39mg (4% DV) per 100 gram serving25mg (3% DV) in 8 leaves (64 grams)3mg (0% DV) per leaf (8 grams)Click to see complete nutrition facts for Celtuce
Sweet Potatoes38mg (4% DV) per 100 gram serving76mg (8% DV) per cup (200 grams)43mg (4% DV) in a medium sized sweet potato (114 grams)Click to see complete nutrition facts for Baked Sweet Potatoes
Shallots (Raw)37mg (4% DV) per 100 gram serving30mg (3% DV) per cup (80 grams)4mg (0% DV) per tablespoon (10 grams)Click to see complete nutrition facts for Raw Shallots
Brussels Sprouts36mg (4% DV) per 100 gram serving56mg (6% DV) per cup (156 grams)8mg (1% DV) per sprout (21 grams)Click to see complete nutrition facts for Cooked Brussels Sprouts
Lettuce*36mg (4% DV) per 100 gram serving13mg (1% DV) per cup shredded (36 grams)9mg (1% DV) per leaf (24 grams)Click to see complete nutrition facts for Green Leaf Lettuce
Parsnips (Raw)36mg (4% DV) per 100 gram serving48mg (5% DV) per cup sliced (133 grams)24mg (5% DV) per half-cup sliced (67 grams)Click to see complete nutrition facts for Raw Parsnips
*The amount of nutrients in lettuce varies greatly by type, typically the darker the leaf of the lettuce the more nutrition it provides.






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References

    • USDA National Nutrient Database for Standard Reference, Release 20.