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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Jute Potherb (Cooked) 211mg (21% DV) per 100 gram serving 184mg (18% DV) per cup (87 grams) 58mg (6% DV) per cup, raw (28 grams) Click to see complete nutrition facts for Jute Potherb
Amaranth Leaves (Cooked) 209mg (21% DV) per 100 gram serving 276mg (28% DV) per cup (132 grams) 60mg (6% DV) per cup, raw (28 grams) Click to see complete nutrition facts for Amaranth Leaves
Garlic 181mg (18% DV) per 100 gram serving 16mg (2% DV) per 3 cloves (9 grams) 5mg (1% DV) per clove (3 grams) Click to see complete nutrition facts for Garlic
Seaweed Kelp 168mg (17% DV) per 100 gram serving 17mg (2% DV) per 2 tbsp (10 grams) 9mg (1% DV) per tablespoon (5 grams) Click to see complete nutrition facts for Kelp
Nopales (Nopal Cactus) 164mg (16% DV) per 100 gram serving 141mg (14% DV) per cup, sliced (86 grams) 244mg (24% DV) per cup, cooked (149 grams) Click to see complete nutrition facts for Nopales
Parsley 138mg (14% DV) per 100 gram serving 14mg (1% DV) per 10 sprigs (10 grams) 6mg (1% DV) per tablespoon (4 grams) Click to see complete nutrition facts for Parsley
Spirulina 120mg (12% DV) per 100 gram serving 134mg (13% DV) per cup (112 grams) 8mg (1% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Sun Dried Tomatoes 110mg (11% DV) per 100 gram serving 59mg (6% DV) per cup (54 grams) 2mg (0% DV) per tomato (2 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Chicory Greens 100mg (10% DV) per 100 gram serving 29mg (3% DV) per cup, chopped (29 grams) 15mg (2% DV) per 1/2 cup, chopped (15 grams) Click to see complete nutrition facts for Chicory Greens
Chives 92mg (9% DV) per 100 gram serving 3mg (0% DV) per tablespoon (3 grams) 1mg (0% DV) per teaspoon (1 gram) Click to see complete nutrition facts for Chives
Purslane (Cooked) 78mg (8% DV) per 100 gram serving 90mg (9% DV) per cup (115 grams) 336mg (34% DV) per squash (431 grams) Click to see complete nutrition facts for Purslane
Coriander (Cilantro) 67mg (7% DV) per 100 gram serving 3mg (0% DV) per 1/4 cup (4 grams) 13mg (1% DV) per 9 sprigs (20 grams) Click to see complete nutrition facts for Coriander
Sun Dried Chillies 45mg (5% DV) per 100 gram serving 17mg (2% DV) per cup (37 grams) 0.5mg (0% DV) per pepper (1 gram) Click to see complete nutrition facts for Sun Dried Chillies
Taro 43mg (4% DV) per 100 gram serving 45mg (4% DV) per cup, sliced (104 grams) 24mg (2% DV) per cup, cooked (132 grams) Click to see complete nutrition facts for Taro
Shallots 37mg (4% DV) per 100 gram serving 7mg (1% DV) per 2 tbsp (20 grams) 4mg (0% DV) per tablespoon (10 grams) Click to see complete nutrition facts for Shallots
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
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
For more high calcium vegetables, use the nutrient ranking tool.
  • Amount of Calcium Consumed - The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total level.2
  • Age - Children absorb about 60% of the calcium from foods, while adults absorb only 20%. Calcium absorption decreases with age and people over 50 should eat more calcium.2
  • Pregnancy - Pregnant women absorb more calcium.2
  • Vitamin D Intake - Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine.2
  • Phytic and Oxalic Acid - Even though some studies suggest phytic and oxalic acid affect calcium absorption, people eating a balanced diet will not be affected, further, the percent daily value already accounts for this absorption factor. High amounts of oxalic acid is found in plant foods like spinach, collard greens, sweet potatoes, rhubarb, and beans. Phytic acid is found in whole bread, and wheat bran.2
  • Sodium, Protein, Alcohol, Caffeine (Coffee and Tea) - A diet high in sodium, protein, alcohol, and caffeine (coffee and tea) can harm absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D.2
    • USDA National Nutrient Database for Standard Reference, Release 20-27.
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