33 Vegetables High in Calcium

33 Vegetables High 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. While there is some evidence that oxalates in vegetables can hinder calcium absorption, they are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability. For more, see the section on calcium absorption. The DV (daily value) for calcium is 1000mg. Below is a list of high calcium vegetables, be sure to also see the extended list of calcium rich vegetables, or the articles on high calcium fruits, and high calcium foods.

#1: Collard Greens
Calcium in 100gPer cup, chopped (36g)Per cup, cooked (190g)
232mg (23% DV)84mg (8% DV)268mg (27% DV)
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#2: Curly (Scotch) Kale
Calcium in 100gPer cup, chopped (67g)Per cup, cooked (130g)
205mg (21% DV)137mg (14% DV)172mg (17% DV)
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#3: Turnip Greens
Calcium in 100gPer cup, chopped (55g)Per cup, cooked (144g)
190mg (19% DV)105mg (10% DV)197mg (20% DV)
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#4: Arugula (Rocket)
Calcium in 100gPer cup (10g)Per leaf (2g)
160mg (16% DV)16mg (2% DV)3mg (0% DV)
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#5: Kale
Calcium in 100gPer cup, pieces (16g)Per cup, cooked (130g)
150mg (15% DV)24mg (2% DV)94mg (9% DV)
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#6: Spinach (Cooked)
Calcium in 100gPer cup (180g)Per cup, raw (30g)
136mg (14% DV)245mg (24% DV)30mg (3% DV)
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#7: Watercress
Calcium in 100gPer cup, chopped (34g)Per 10 sprigs (25g)
120mg (12% DV)41mg (4% DV)30mg (3% DV)
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#8: Mustard Greens (Cooked)
Calcium in 100gPer cup, chopped (140g)Per cup, raw (56g)
118mg (12% DV)165mg (17% DV)64mg (6% DV)
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#9: Broccoli Raab (Rapini, cooked)
Calcium in 100gPer serving (85g)Per bunch (437g)
118mg (12% DV)100mg (10% DV)516mg (52% DV)
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#10: Beet Greens
Calcium in 100gPer cup (38g)Per 1/2 cup (19g)
117mg (12% DV)44mg (4% DV)22mg (2% DV)
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#11: Pak Choi (Chinese Cabbage)
Calcium in 100gPer cup, shredded (70g)Per head (840g)
105mg (11% DV)74mg (7% DV)882mg (88% DV)
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#12: Okra
Calcium in 100gPer cup (100g)Per 8 pods (95g)
82mg (8% DV)82mg (8% DV)78mg (8% DV)
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#13: Garden Cress
Calcium in 100gPer cup (50g)Per sprig (1g)
81mg (8% DV)41mg (4% DV)1mg (0% DV)
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#14: Spring Onions
Calcium in 100gPer cup, chopped (100g)Per onion (15g)
72mg (7% DV)72mg (7% DV)11mg (1% DV)
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#15: Leeks
Calcium in 100gPer leek (89g)Per slice (6g)
59mg (6% DV)53mg (5% DV)4mg (0% DV)
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#16: Swiss Chard (Cooked)
Calcium in 100gPer cup, chopped (175g)Per cup, raw (36g)
58mg (6% DV)102mg (10% DV)18mg (2% DV)
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#17: Snap Beans (Cooked)
Calcium in 100gPer cup, pieces (116g)Per 1/2 cup, pieces (58g)
55mg (6% DV)64mg (6% DV)32mg (3% DV)
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#18: Endive
Calcium in 100gPer 1/2 cup, chopped (25g)Per head (513g)
52mg (5% DV)13mg (1% DV)267mg (27% DV)
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#19: Fennel
Calcium in 100gPer cup, sliced (87g)Per bulb (234g)
49mg (5% DV)43mg (4% DV)115mg (11% DV)
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#20: Cabbage (Cooked)
Calcium in 100gPer 1/2 cup, shredded (75g)Per head (1262g)
48mg (5% DV)36mg (4% DV)606mg (61% DV)
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#21: Butternut Squash
Calcium in 100gPer cup, cubes (140g)Per cup, cooked (205g)
48mg (5% DV)67mg (7% DV)84mg (8% DV)
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#22: Broccoli
Calcium in 100gPer cup, chopped (91g)Per spear (31g)
47mg (5% DV)43mg (4% DV)15mg (1% DV)
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#23: Artichokes (Globe)
Calcium in 100gPer large artichoke (162g)Per medium artichoke (128g)
44mg (4% DV)71mg (7% DV)56mg (6% DV)
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#24: Celeriac
Calcium in 100gPer cup (156g)Per cup, cooked (155g)
43mg (4% DV)67mg (7% DV)40mg (4% DV)
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#25: Rutabagas (Swede)
Calcium in 100gPer cup, cubes (140g)Per small Swede (192g)
43mg (4% DV)60mg (6% DV)83mg (8% DV)
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#26: Brussels Sprouts
Calcium in 100gPer cup (88g)Per sprout (19g)
42mg (4% DV)37mg (4% DV)8mg (1% DV)
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#27: Celery (Cooked)
Calcium in 100gPer cup, diced (150g)Per 2 stalks (75g)
42mg (4% DV)63mg (6% DV)32mg (3% DV)
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#28: Sweet Potato
Calcium in 100gPer cup (200g)Per potato (114g)
38mg (4% DV)76mg (8% DV)43mg (4% DV)
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#29: Parsnips
Calcium in 100gPer 1/2 cup, slices (78g)Per parsnip (160g)
37mg (4% DV)29mg (3% DV)59mg (6% DV)
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#30: Lettuce (Green)
Calcium in 100gPer cup, shredded (36g)Per head (360g)
36mg (4% DV)13mg (1% DV)130mg (13% DV)
Click to see complete nutrition facts. *The amount of nutrients in lettuce varies greatly by type, typically the darker the leaf of the lettuce the more nutrition it provides.


#31: Lima Beans
Calcium in 100gPer cup (156g)Per cup, cooked (170g)
34mg (3% DV)53mg (5% DV)54mg (5% DV)
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#32: Carrots
Calcium in 100gPer cup, sliced (122g)Per carrot (61g)
33mg (3% DV)40mg (4% DV)20mg (2% DV)
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#33: Turnips
Calcium in 100gPer cup, cubes (156g)Per cup, mashed (230g)
33mg (3% DV)51mg (5% DV)76mg (8% DV)
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Other Calcium Rich Vegetables
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▼ Recipes for High Calcium Vegetables
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Factors which Affect Calcium Absorption
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▼ References
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