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.

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#1: Collard Greens (Cooked)

Calcium per 100g serving	Calcium in 1 Cup Chopped
210mg	357mg
21% DV	36% DV

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#2: Kale (Raw)

Calcium per 100g serving	Calcium in 1 Cup
205mg	137mg
21% DV	14% DV

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#3: Turnip Greens

Calcium per 100g serving	Calcium in 1 Cup Chopped
190mg	105mg
19% DV	10% DV

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#4: Garlic

Calcium per 100g serving	Calcium in 1 Cup	Calcium in 1 Clove
181mg	246mg	5mg
18% DV	25% DV	1% DV

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#5: Arugula (Rocket)

Calcium per 100g serving	Calcium in 1 Cup
160mg	32mg
16% DV	4% DV

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#6: Broccoli Rabe (Rapini)

Calcium per 100g serving	Calcium in 1 Bunch Cooked (437 grams)
118mg	516mg
12% DV	52% DV

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#7: Mustard Greens

Calcium per 100g serving	Calcium in 1 Cup Chopped
101mg	152mg
10% DV	15% DV

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#8: Sun Dried Tomatoes

Calcium per 100g serving	Calcium in 1 Cup
110mg	59mg
11% DV	6% DV

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#9: Spinach (Raw)

Calcium per 100g serving	Calcium in 1 Cup
99mg	30mg
10% DV	3% DV

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#10: Okra

Calcium per 100g serving	Calcium in 1 Cup Sliced
96mg	177mg
10% DV	18% DV

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Other Caclium Rich Vegetables

Raw Broccoli	47mg (5% DV) per 100 gram serving	43mg (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 Leaves	429mg (43% DV) per 100 gram serving	99mg (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 serving	81mg (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 serving	60mg (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 serving	184mg (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 serving	134mg (16% DV) per cup (80 grams)	17mg (2% DV) in 2 tablespoons (10 grams)	Click to see complete nutrition facts for Seaweed (Kelp)
Nopales	164mg (16% DV) per 100 gram serving	244mg (24% DV) per cup (149 grams)	48mg (5% DV) per pad or leaf (29 grams)	Click to see complete nutrition facts for Nopales
Wasabi Root	128mg (13% DV) per 100 gram serving	166mg (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 Cress	81mg (8% DV) per 100 gram serving	41mg (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
Endive	52mg (5% DV) per 100 gram serving	26mg (2% DV) per cup chopped (50 grams)	267mg (27% DV) per head (513 grams)	Click to see complete nutrition facts for Raw Endive
Swiss Chard	51mg (5% DV) per 100 gram serving	18mg (2% DV) per cup (36 grams)	24mg (2% DV) per leaf (48 grams)	Click to see complete nutrition facts for Raw Swiss Chard
Cabbage	48mg (5% DV) per 100 gram serving	72mg (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 serving	115mg (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 Squash	41mg (4% DV) per 100 gram serving	84mg (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
Celtuce	39mg (4% DV) per 100 gram serving	25mg (3% DV) in 8 leaves (64 grams)	3mg (0% DV) per leaf (8 grams)	Click to see complete nutrition facts for Celtuce
Sweet Potatoes	38mg (4% DV) per 100 gram serving	76mg (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 serving	30mg (3% DV) per cup (80 grams)	4mg (0% DV) per tablespoon (10 grams)	Click to see complete nutrition facts for Raw Shallots
Brussels Sprouts	36mg (4% DV) per 100 gram serving	56mg (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 serving	13mg (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 serving	48mg (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.