Calcium Rich Vegetables

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Food NameCaloriesCalcium
Chives, freeze-dried311813
Radishes, oriental, dried271629
Seaweed, agar, dried306625
Fireweed, leaves, raw103429
Grape leaves, raw93363
Leeks, (bulb and lower-leaf portion), freeze-dried321360
Potatoes, au gratin, dry mix, unprepared314311
Lambsquarters, raw43309
Grape leaves, canned69289
Kanpyo, (dried gourd strips)258280
Epazote, raw32275
Lambs quarters, cooked, boiled, drained, with salt32258
Lambsquarters, cooked, boiled, drained, without salt32258
Onions, dehydrated flakes349257
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  • Nutrition data are calculated per 100g of food weight unless otherwise specified (see section immediately below).
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.










About DietGrail Calcium Rich Vegetables Database

This is a most useful database for calcium contents of vegetables.

Besides calcium content per 100 grams of food weight, we also provide calcium content per ounce and per 100 calories of food for common vegetables and vegetable products.

In addition, 2 convenient indices of vegetable calcium contents are provided: calcium content relative to that of Broccoli and that of Carrot, two of the most commonly consumed vegetables in the US.
An index of 2, for example, means that, ounce for ounce, this food has twice as much calcium content of broccoli or of carrot.
Similarly, an index of .5 means that a food has only half the calcium content of raw broccoli or of raw carrot.

 

For calcium content of 8,000+ common foods see: Calcium Counter.

For fat, saturated fat, trans fat, and unsaturated fat content of 8,000+ common foods see: Fat Counter.



List of Calcium-Rich Vegetables

The vegetables in list below have the highest calcium content by food weight.
Note that 100 grams of whole milk has about 113 mg of calcium. Therefore, ounce for ounce, most of these vegetables have more calcium than whole milk!



Calcium (mg)
Calcium-Rich Vegetables (100 g)

813
Chives, freeze-dried

629
Radishes, oriental, dried

625
Seaweed, agar, dried

429
Fireweed, leaves, raw

363
Grape leaves, raw

360
Leeks, (bulb and lower-leaf portion), freeze-dried

311
Potatoes, au gratin, dry mix, unprepared

309
Lambsquarters, raw

289
Grape leaves, canned

280
Kanpyo, (dried gourd strips)

275
Epazote, raw

258
Lambsquarters, cooked, boiled, drained, without salt

258
Lambs quarters, cooked, boiled, drained, with salt

257
Onions, dehydrated flakes

232
Collards, raw

224
Winged bean leaves, raw

215
Amaranth leaves, raw

212
Carrot, dehydrated

211
Jute, potherb, cooked, boiled, drained, without salt

211
Jute, potherb, cooked, boiled, drained, with salt

210
Mustard spinach, (tendergreen), raw

210
Collards, frozen, chopped, cooked, boiled, drained, without salt

210
Collards, frozen, chopped, cooked, boiled, drained, with salt

209
Amaranth leaves, cooked, boiled, drained, with salt

209
Amaranth leaves, cooked, boiled, drained, without salt

208
Jute, potherb, raw

205
Kale, scotch, raw

201
Collards, frozen, chopped, unprepared

197
Soybeans, green, raw


Calcium (mg)
Calcium-Rich Vegetables (100 g)

190
Turnip greens, raw

187
Dandelion greens, raw

185
Drumstick leaves, raw

183
Shallots, freeze-dried

181
Garlic, raw

176
Parsley, freeze-dried

168
Seaweed, kelp, raw

166
Tomato powder

165
Spinach souffle

164
Nopales, raw

164
Nopales, cooked, without salt

160
Arugula, raw

159
Fungi, Cloud ears, dried

158
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt

158
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt

153
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

153
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

152
Turnip greens, frozen, cooked, boiled, drained, with salt

152
Turnip greens, frozen, cooked, boiled, drained, without salt

151
Drumstick leaves, cooked, boiled, drained, without salt

151
Drumstick leaves, cooked, boiled, drained, with salt

150
Seaweed, wakame, raw

150
Kale, raw

149
Taro, tahitian, cooked, with salt

149
Taro, tahitian, cooked, without salt

145
Soybeans, green, cooked, boiled, drained, with salt

145
Soybeans, green, cooked, boiled, drained, without salt

142
Potatoes, mashed, dehydrated, granules with milk, dry form

141
Collards, cooked, boiled, drained, without salt

141
Collards, cooked, boiled, drained, with salt

140
Dandelion greens, cooked, boiled, drained, with salt


Calcium (mg)
Calcium-Rich Vegetables (100 g)

140
Dandelion greens, cooked, boiled, drained, without salt

138
Kale, frozen, cooked, boiled, drained, without salt

138
Parsley, fresh

138
Kale, frozen, cooked, boiled, drained, with salt

137
Turnip greens, cooked, boiled, drained, without salt

137
Turnip greens, cooked, boiled, drained, with salt

136
Spinach, cooked, boiled, drained, without salt

136
Kale, frozen, unprepared

136
Spinach, cooked, boiled, drained, with salt

134
Peppers, sweet, red, freeze-dried

134
Peppers, sweet, green, freeze-dried

132
Kale, scotch, cooked, boiled, drained, without salt

132
Kale, scotch, cooked, boiled, drained, with salt

129
Spinach, frozen, chopped or leaf, unprepared

129
Taro, tahitian, raw

128
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt

128
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

128
Wasabi, root, raw

128
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt

128
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt

127
Spinach, canned, regular pack, drained solids

126
Cowpeas (blackeyes), immature seeds, raw

124
Malabar spinach, cooked

120
Seaweed, spirulina, dried

120
Watercress, raw

119
Potatoes, au gratin, home-prepared from recipe using margarine

119
Potatoes, au gratin, home-prepared from recipe using butter

118
Turnip greens, canned, solids and liquids

118
Turnip greens, frozen, unprepared

118
Mustard greens, cooked, boiled, drained, with salt

118
Mustard greens, cooked, boiled, drained, without salt


Calcium (mg)
Calcium-Rich Vegetables (100 g)

118
Broccoli raab, cooked

117
Chrysanthemum, garland, raw

117
Beet greens, raw

117
Chrysanthemum leaves, raw

116
Mustard greens, frozen, unprepared

115
Mustard greens, raw

114
Beet greens, cooked, boiled, drained, with salt

114
Turnip greens and turnips, frozen, unprepared

114
Beet greens, cooked, boiled, drained, without salt

113
Pepeao, dried

110
Tomatoes, sun-dried

110
Eppaw, raw

109
Vinespinach, (basella), raw

108
Broccoli raab, raw

107
Taro leaves, raw

105
Cabbage, chinese (pak-choi), raw

103
Butterbur, (fuki), raw

102
Borage, cooked, boiled, drained, with salt

102
Borage, cooked, boiled, drained, without salt

101
Mustard greens, frozen, cooked, boiled, drained, without salt

101
Mustard greens, frozen, cooked, boiled, drained, with salt

100
Chicory greens, raw

100
Broccoli, chinese, cooked

99
Spinach, raw

97
Peppers, pasilla, dried

93
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt

93
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt

93
Borage, raw

92
Chives, raw

86
Taro leaves, cooked, steamed, without salt

86
Taro, leaves, cooked, steamed, with salt

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