Top 20 Vegetables Highest in Calcium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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 1300mg.

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.


List of Vegetables High in Calcium

Collard Green Leaves

#1: Collard Greens

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
268mg
(21% DV)
141mg
(11% DV)
855mg
(66% DV)
A Bowl of Spinach

#2: Spinach

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
245mg
(19% DV)
136mg
(10% DV)
1183mg
(91% DV)
Turnip Greens

#3: Turnip Greens

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
197mg
(15% DV)
137mg
(11% DV)
1370mg
(105% DV)
Leaves of Kale

#4: Kale

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
172mg
(13% DV)
132mg
(10% DV)
943mg
(73% DV)
Mustard Greens

#5: Mustard Greens

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
165mg
(13% DV)
118mg
(9% DV)
908mg
(70% DV)
Beet Greens

#6: Beet Greens

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
164mg
(13% DV)
114mg
(9% DV)
844mg
(65% DV)
Bok Choy

#7: Pak-Choi (Bok Choy)

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
158mg
(12% DV)
93mg
(7% DV)
1550mg
(119% DV)
Sliced Okra

#8: Okra

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
123mg
(9% DV)
77mg
(6% DV)
700mg
(54% DV)
Swiss Chard

#9: Swiss Chard

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
102mg
(8% DV)
58mg
(4% DV)
580mg
(45% DV)
Broccoli Raab (Rapini)

#10: Broccoli Raab (Rapini)

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
100mg
(8% DV)
118mg
(9% DV)
715mg
(55% DV)
Podded green peas

#11: Podded Peas

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
94mg
(7% DV)
59mg
(5% DV)
227mg
(17% DV)
An acorn squash

#12: Acorn Squash

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
90mg
(7% DV)
44mg
(3% DV)
157mg
(12% DV)
Half a Butternut Squash

#13: Butternut Squash

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
84mg
(6% DV)
41mg
(3% DV)
205mg
(16% DV)
Parsley

#14: Parsley

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
83mg
(6% DV)
138mg
(11% DV)
767mg
(59% DV)
Sweet Potatoes

#15: Sweet Potatoes

Calcium
per Cup Mashed
Calcium
per 100g
Calcium
per 200 Calories
77mg
(6% DV)
30mg
(2% DV)
59mg
(5% DV)
Celeriac

#16: Celeriac

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
67mg
(5% DV)
43mg
(3% DV)
205mg
(16% DV)
Broccoli Stalk

#17: Broccoli

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
62mg
(5% DV)
40mg
(3% DV)
229mg
(18% DV)
Brussels Sprouts

#18: Brussels Sprouts

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
56mg
(4% DV)
36mg
(3% DV)
200mg
(15% DV)
Soybean Sprouts

#19: Soybean Sprouts

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
55mg
(4% DV)
59mg
(5% DV)
146mg
(11% DV)
Green Beans

#20: Green (Snap) Beans

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
55mg
(4% DV)
44mg
(3% DV)
251mg
(19% DV)

See All 200 Vegetables High in Calcium

Factors which Affect Calcium Absorption

  • 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)

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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