Top 20 Vegetables Highest in Calcium

Top 20 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. While there is some evidence that oxalates in vegetables can hinder calcium absorption, they are still a good source of calcium (Ref) , and the calculated daily value (DV) already takes into account absorption and bio-availability. For more, see the section on calcium absorption.

Vegetables high in calcium include collard greens, spinach, turnip greens, kale, mustard greens, beet greens, bok choy, okra, swiss chard, and broccoli raab. The DV (daily value) for calcium is 1000mg.

Below is a list of high calcium vegetables, for more see the list of high calcium fruits, and high calcium foods.

You can also see 200 vegetables high in calcium using the nutrient ranking tool, and sort by 200 calorie or 100 gram serving sizes.


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List of Vegetables High in Calcium

Collard Green Leaves 1 Collard Greens
  • 27% DV (268mg) calcium per cup cooked
  • 85% DV (855mg) per 200 calorie serving
  • 14% DV (141mg) per 100 grams (3.5 oz)
A Bowl of Spinach 2 Spinach
  • 24% DV (245mg) calcium per cup cooked
  • 118% DV (1183mg) per 200 calorie serving
  • 14% DV (136mg) per 100 grams (3.5 oz)
Turnip Greens 3 Turnip Greens
  • 20% DV (197mg) calcium per cup cooked
  • 137% DV (1370mg) per 200 calorie serving
  • 14% DV (137mg) per 100 grams (3.5 oz)
Leaves of Kale 4 Kale
  • 17% DV (172mg) calcium per cup cooked
  • 94% DV (943mg) per 200 calorie serving
  • 13% DV (132mg) per 100 grams (3.5 oz)
Mustard Greens 5 Mustard Greens
  • 17% DV (165mg) calcium per cup
  • 91% DV (908mg) per 200 calorie serving
  • 12% DV (118mg) per 100 grams (3.5 oz)
Beet Greens 6 Beet Greens
  • 16% DV (164mg) calcium per cup cooked
  • 84% DV (844mg) per 200 calorie serving
  • 11% DV (114mg) per 100 grams (3.5 oz)
Bok Choy 7 Pak-Choi (Bok Choy)
  • 16% DV (158mg) calcium per cup
  • 155% DV (1550mg) per 200 calorie serving
  • 9% DV (93mg) per 100 grams (3.5 oz)
Sliced Okra 8 Okra
  • 12% DV (123mg) calcium per cup cooked
  • 70% DV (700mg) per 200 calorie serving
  • 8% DV (77mg) per 100 grams (3.5 oz)
Swiss Chard 9 Swiss Chard
  • 10% DV (102mg) calcium per cup cooked
  • 58% DV (580mg) per 200 calorie serving
  • 6% DV (58mg) per 100 grams (3.5 oz)
Broccoli Raab (Rapini) 10 Broccoli Raab (Rapini)
  • 10% DV (100mg) calcium per cup cooked
  • 72% DV (715mg) per 200 calorie serving
  • 12% DV (118mg) per 100 grams (3.5 oz)
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Podded green peas 11 Podded Peas
  • 9% DV (94mg) calcium per cup cooked
  • 23% DV (227mg) per 200 calorie serving
  • 6% DV (59mg) per 100 grams (3.5 oz)
An acorn squash 12 Acorn Squash
  • 9% DV (90mg) calcium per cup cooked
  • 16% DV (157mg) per 200 calorie serving
  • 4% DV (44mg) per 100 grams (3.5 oz)
Half a Butternut Squash 13 Butternut Squash
  • 8% DV (84mg) calcium per cup cooked
  • 21% DV (205mg) per 200 calorie serving
  • 4% DV (41mg) per 100 grams (3.5 oz)
Parsley 14 Parsley
  • 8% DV (83mg) calcium per cup
  • 77% DV (767mg) per 200 calorie serving
  • 14% DV (138mg) per 100 grams (3.5 oz)
Sweet Potatoes 15 Sweet Potatoes
  • 8% DV (77mg) calcium per cup mashed
  • 6% DV (59mg) per 200 calorie serving
  • 3% DV (30mg) per 100 grams (3.5 oz)
Celeriac 16 Celeriac
  • 7% DV (67mg) calcium per cup
  • 20% DV (205mg) per 200 calorie serving
  • 4% DV (43mg) per 100 grams (3.5 oz)
Broccoli Stalk 17 Broccoli
  • 6% DV (62mg) calcium per cup cooked
  • 23% DV (229mg) per 200 calorie serving
  • 4% DV (40mg) per 100 grams (3.5 oz)
Brussels Sprouts 18 Brussels Sprouts
  • 6% DV (56mg) calcium per cup cooked
  • 20% DV (200mg) per 200 calorie serving
  • 4% DV (36mg) per 100 grams (3.5 oz)
Soybean Sprouts 19 Soybean Sprouts
  • 6% DV (55mg) calcium per cup cooked
  • 15% DV (146mg) per 200 calorie serving
  • 6% DV (59mg) per 100 grams (3.5 oz)
Green Beans 20 Green (Snap) Beans
  • 6% DV (55mg) calcium per cup cooked
  • 25% DV (251mg) per 200 calorie serving
  • 4% DV (44mg) per 100 grams (3.5 oz)

See All 200 Vegetables High in Calcium

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Factors which Affect Calcium Absorption

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.


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