Diet & Fitness Today

Online Health and Fitness

Vitamins | Amino Acids | Top 10 Nutrients | Nutrition Facts | Fast Food Nutrition | Body Fat | BMR | Calories Burned | Glycemic Index | RDA

Calcium Rich Vegetables


Home / Nutrition /Calcium / Vegetables

We have sorted our complete nutrition and vitamin database, based on amount of Calcium in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Radishes, oriental, dried. In this food example the amount of Calcium per 100g, is 629 mg. This corresponds to 62.9 % of the RDA for Calcium. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Calcium.

Highest Calcium Content per 100g

The Calcium content ranges from 813 mg for Chives, freeze-dried through to 152 mg for Turnip greens, frozen, cooked, boiled, drained, without salt in 100g. The difference between the highest and lowest values gives a range of 661 mg of Calcium per 100g.The range of calories for these foods is from 311 kcal through to 29 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 81.3 % of the daily recommended value through to the lowest nutritional percentage of 15.2 % of the Calcium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 1000 mg of Calcium.

From this list of foods there are 2 foods which contain greater than 50% of the RDA per 100g of Calcium.

For a complete list we also have a list of high Calcium content in foods

Highest Amount of Calcium per Serving

Please remember that the above gives an accurate value in 100g for high Calcium foods. For example 100g of Chives, freeze-dried contains 813 mg of Calcium. However, there are other factors to consider when you are assessing your Calcium nutritional requirements. You should also take into account portion sizes when you are considering the Calcium nutritional content.

For Chives, freeze-dried, which contains the highest amount of Calcium in 100 g, the amount of Calcium in a typical serving of 1 tbsp (or 0.2 g) is 1.63 mg.This is 0.16 % of the recommended daily value.

The food with the highest Calcium content per typical serving is Radishes, oriental, dried which contains 729.64 mg in 1 cup (or 116 g).The precentage of the recommended daily value for this serving is 72.96 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Calcium content.


 

List of Vegetables High in Calcium per 100g

next
1. Chives, freeze-dried - Calcium
  813 mg of Calcium per 100g (81.3 %DV).
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Calcium nutritional content is 1.63 mg (0.16 %DV).  Calories per serving are 0.62 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Calcium content is 6.5 mg (0.65 %DV).  Calories per serving are 2.49 kcal (0 %DV cals).
2. Radishes, oriental, dried - Calcium
  629 mg of Calcium per 100g (62.9 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 116g), Calcium nutritional content is 729.64 mg (72.96 %DV).  Calories per serving are 314.36 kcal (16 %DV cals).
3. Fireweed, leaves, raw - Calcium
  429 mg of Calcium per 100g (42.9 %DV).
  For this serving the amount of Calories is 103 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, chopped (or 23g), Calcium nutritional content is 98.67 mg (9.87 %DV).  Calories per serving are 23.69 kcal (1 %DV cals).
  Other food servings - 1 plant (or 22g), Calcium content is 94.38 mg (9.44 %DV).  Calories per serving are 22.66 kcal (1 %DV cals).
4. Grape leaves, raw - Calcium
  363 mg of Calcium per 100g (36.3 %DV).
  For this serving the amount of Calories is 93 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 14g), Calcium nutritional content is 50.82 mg (5.08 %DV).  Calories per serving are 13.02 kcal (1 %DV cals).
  Other food servings - 1 leaf (or 3g), Calcium content is 10.89 mg (1.09 %DV).  Calories per serving are 2.79 kcal (0 %DV cals).
5. Leeks, (bulb and lower-leaf portion), freeze-dried - Calcium
  360 mg of Calcium per 100g (36 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Calcium nutritional content is 0.72 mg (0.07 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Calcium content is 2.88 mg (0.29 %DV).  Calories per serving are 2.57 kcal (0 %DV cals).
6. Potatoes, au gratin, dry mix, unprepared - Calcium
  311 mg of Calcium per 100g (31.1 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 package (5.5 oz) (or 156g), Calcium nutritional content is 485.16 mg (48.52 %DV).  Calories per serving are 489.84 kcal (24 %DV cals).
  Other food servings - .167 package (5.5 oz) (or 26g), Calcium content is 80.86 mg (8.09 %DV).  Calories per serving are 81.64 kcal (4 %DV cals).
7. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Calcium
  299 mg of Calcium per 100g (29.9 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Calcium nutritional content is 14.95 mg (1.5 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
8. Grape leaves, canned - Calcium
  289 mg of Calcium per 100g (28.9 %DV).
  For this serving the amount of Calories is 69 kcal per 100g(3 %DV cals).
  A typical serving of 1 leaf (or 4g), Calcium nutritional content is 11.56 mg (1.16 %DV).  Calories per serving are 2.76 kcal (0 %DV cals).
9. Kanpyo, (dried gourd strips) - Calcium
  280 mg of Calcium per 100g (28 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 strip (or 6.3g), Calcium nutritional content is 17.64 mg (1.76 %DV).  Calories per serving are 16.25 kcal (1 %DV cals).
  Other food servings - .5 cup (or 27g), Calcium content is 75.6 mg (7.56 %DV).  Calories per serving are 69.66 kcal (3 %DV cals).
10. Epazote, raw - Calcium
  275 mg of Calcium per 100g (27.5 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 tbsp (or 0.8g), Calcium nutritional content is 2.2 mg (0.22 %DV).  Calories per serving are 0.26 kcal (0 %DV cals).
  Other food servings - 1 sprig (or 2g), Calcium content is 5.5 mg (0.55 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
11. Lambs quarters, cooked, boiled, drained, with salt - Calcium
  258 mg of Calcium per 100g (25.8 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 180g), Calcium nutritional content is 464.4 mg (46.44 %DV).  Calories per serving are 57.6 kcal (3 %DV cals).
12. Lambsquarters, cooked, boiled, drained, without salt - Calcium
  258 mg of Calcium per 100g (25.8 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 180g), Calcium nutritional content is 464.4 mg (46.44 %DV).  Calories per serving are 57.6 kcal (3 %DV cals).
13. Onions, dehydrated flakes - Calcium
  257 mg of Calcium per 100g (25.7 %DV).
  For this serving the amount of Calories is 349 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5g), Calcium nutritional content is 12.85 mg (1.29 %DV).  Calories per serving are 17.45 kcal (1 %DV cals).
  Other food servings - .25 cup (or 14g), Calcium content is 35.98 mg (3.6 %DV).  Calories per serving are 48.86 kcal (2 %DV cals).
14. Collards, raw - Calcium
  232 mg of Calcium per 100g (23.2 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 36g), Calcium nutritional content is 83.52 mg (8.35 %DV).  Calories per serving are 11.52 kcal (1 %DV cals).
15. Amaranth leaves, raw - Calcium
  215 mg of Calcium per 100g (21.5 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 28g), Calcium nutritional content is 60.2 mg (6.02 %DV).  Calories per serving are 6.44 kcal (0 %DV cals).
  Other food servings - 1 leaf (or 14g), Calcium content is 30.1 mg (3.01 %DV).  Calories per serving are 3.22 kcal (0 %DV cals).
16. Carrot, dehydrated - Calcium
  212 mg of Calcium per 100g (21.2 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 74g), Calcium nutritional content is 156.88 mg (15.69 %DV).  Calories per serving are 252.34 kcal (13 %DV cals).
17. Jute, potherb, cooked, boiled, drained, with salt - Calcium
  211 mg of Calcium per 100g (21.1 %DV).
  For this serving the amount of Calories is 37 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 87g), Calcium nutritional content is 183.57 mg (18.36 %DV).  Calories per serving are 32.19 kcal (2 %DV cals).
18. Jute, potherb, cooked, boiled, drained, without salt - Calcium
  211 mg of Calcium per 100g (21.1 %DV).
  For this serving the amount of Calories is 37 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 87g), Calcium nutritional content is 183.57 mg (18.36 %DV).  Calories per serving are 32.19 kcal (2 %DV cals).
19. Collards, frozen, chopped, cooked, boiled, drained, with salt - Calcium
  210 mg of Calcium per 100g (21 %DV).
  For this serving the amount of Calories is 36 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 170g), Calcium nutritional content is 357 mg (35.7 %DV).  Calories per serving are 61.2 kcal (3 %DV cals).
20. Mustard spinach, (tendergreen), raw - Calcium
  210 mg of Calcium per 100g (21 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 150g), Calcium nutritional content is 315 mg (31.5 %DV).  Calories per serving are 33 kcal (2 %DV cals).
21. Collards, frozen, chopped, cooked, boiled, drained, without salt - Calcium
  210 mg of Calcium per 100g (21 %DV).
  For this serving the amount of Calories is 36 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 170g), Calcium nutritional content is 357 mg (35.7 %DV).  Calories per serving are 61.2 kcal (3 %DV cals).
22. Amaranth leaves, cooked, boiled, drained, with salt - Calcium
  209 mg of Calcium per 100g (20.9 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 132g), Calcium nutritional content is 275.88 mg (27.59 %DV).  Calories per serving are 27.72 kcal (1 %DV cals).
23. Amaranth leaves, cooked, boiled, drained, without salt - Calcium
  209 mg of Calcium per 100g (20.9 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 132g), Calcium nutritional content is 275.88 mg (27.59 %DV).  Calories per serving are 27.72 kcal (1 %DV cals).
24. Jute, potherb, raw - Calcium
  208 mg of Calcium per 100g (20.8 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 28g), Calcium nutritional content is 58.24 mg (5.82 %DV).  Calories per serving are 9.52 kcal (0 %DV cals).
25. Kale, scotch, raw - Calcium
  205 mg of Calcium per 100g (20.5 %DV).
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 67g), Calcium nutritional content is 137.35 mg (13.74 %DV).  Calories per serving are 28.14 kcal (1 %DV cals).
26. Collards, frozen, chopped, unprepared - Calcium
  201 mg of Calcium per 100g (20.1 %DV).
  For this serving the amount of Calories is 33 kcal per 100g(2 %DV cals).
  A typical serving of 1 package (10 oz) (or 284g), Calcium nutritional content is 570.84 mg (57.08 %DV).  Calories per serving are 93.72 kcal (5 %DV cals).
  Other food servings - 1 package (3 lb) (or 1361g), Calcium content is 2735.61 mg (273.56 %DV).  Calories per serving are 449.13 kcal (22 %DV cals).
27. Soybeans, green, raw - Calcium
  197 mg of Calcium per 100g (19.7 %DV).
  For this serving the amount of Calories is 147 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 256g), Calcium nutritional content is 504.32 mg (50.43 %DV).  Calories per serving are 376.32 kcal (19 %DV cals).
28. Turnip greens, raw - Calcium
  190 mg of Calcium per 100g (19 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 55g), Calcium nutritional content is 104.5 mg (10.45 %DV).  Calories per serving are 17.6 kcal (1 %DV cals).
29. Dandelion greens, raw - Calcium
  187 mg of Calcium per 100g (18.7 %DV).
  For this serving the amount of Calories is 45 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 55g), Calcium nutritional content is 102.85 mg (10.29 %DV).  Calories per serving are 24.75 kcal (1 %DV cals).
30. Drumstick leaves, raw - Calcium
  185 mg of Calcium per 100g (18.5 %DV).
  For this serving the amount of Calories is 64 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 21g), Calcium nutritional content is 38.85 mg (3.89 %DV).  Calories per serving are 13.44 kcal (1 %DV cals).
31. Shallots, freeze-dried - Calcium
  183 mg of Calcium per 100g (18.3 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 0.9g), Calcium nutritional content is 1.65 mg (0.17 %DV).  Calories per serving are 3.13 kcal (0 %DV cals).
  Other food servings - .25 cup (or 3.6g), Calcium content is 6.59 mg (0.66 %DV).  Calories per serving are 12.53 kcal (1 %DV cals).
32. Garlic, raw - Calcium
  181 mg of Calcium per 100g (18.1 %DV).
  For this serving the amount of Calories is 149 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 136g), Calcium nutritional content is 246.16 mg (24.62 %DV).  Calories per serving are 202.64 kcal (10 %DV cals).
  Other food servings - 1 tsp (or 2.8g), Calcium content is 5.07 mg (0.51 %DV).  Calories per serving are 4.17 kcal (0 %DV cals).
  Other food servings - 1 clove (or 3g), Calcium content is 5.43 mg (0.54 %DV).  Calories per serving are 4.47 kcal (0 %DV cals).
  Other food servings - 3 cloves (or 9g), Calcium content is 16.29 mg (1.63 %DV).  Calories per serving are 13.41 kcal (1 %DV cals).
33. Parsley, freeze-dried - Calcium
  176 mg of Calcium per 100g (17.6 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Calcium nutritional content is 0.7 mg (0.07 %DV).  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Calcium content is 2.46 mg (0.25 %DV).  Calories per serving are 3.79 kcal (0 %DV cals).
34. Seaweed, kelp, raw - Calcium
  168 mg of Calcium per 100g (16.8 %DV).
  For this serving the amount of Calories is 43 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Calcium nutritional content is 16.8 mg (1.68 %DV).  Calories per serving are 4.3 kcal (0 %DV cals).
35. Spinach souffle - Calcium
  165 mg of Calcium per 100g (16.5 %DV).
  For this serving the amount of Calories is 169 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 136g), Calcium nutritional content is 224.4 mg (22.44 %DV).  Calories per serving are 229.84 kcal (11 %DV cals).
  Other food servings - 1 recipe yield (or 813g), Calcium content is 1341.45 mg (134.15 %DV).  Calories per serving are 1373.97 kcal (69 %DV cals).
36. Nopales, cooked, without salt - Calcium
  164 mg of Calcium per 100g (16.4 %DV).
  For this serving the amount of Calories is 15 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 149g), Calcium nutritional content is 244.36 mg (24.44 %DV).  Calories per serving are 22.35 kcal (1 %DV cals).
  Other food servings - 1 pad (or 29g), Calcium content is 47.56 mg (4.76 %DV).  Calories per serving are 4.35 kcal (0 %DV cals).
37. Nopales, raw - Calcium
  164 mg of Calcium per 100g (16.4 %DV).
  For this serving the amount of Calories is 16 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, sliced (or 86g), Calcium nutritional content is 141.04 mg (14.1 %DV).  Calories per serving are 13.76 kcal (1 %DV cals).
38. Arugula, raw - Calcium
  160 mg of Calcium per 100g (16 %DV).
  For this serving the amount of Calories is 25 kcal per 100g(1 %DV cals).
  A typical serving of 1 leaf (or 2g), Calcium nutritional content is 3.2 mg (0.32 %DV).  Calories per serving are 0.5 kcal (0 %DV cals).
  Other food servings - .5 cup (or 10g), Calcium content is 16 mg (1.6 %DV).  Calories per serving are 2.5 kcal (0 %DV cals).
39. Fungi, Cloud ears, dried - Calcium
  159 mg of Calcium per 100g (15.9 %DV).
  For this serving the amount of Calories is 284 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 28g), Calcium nutritional content is 44.52 mg (4.45 %DV).  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - 1 piece (or 4.5g), Calcium content is 7.16 mg (0.72 %DV).  Calories per serving are 12.78 kcal (1 %DV cals).
40. Mustard spinach, (tendergreen), cooked, boiled, drained, with salt - Calcium
  158 mg of Calcium per 100g (15.8 %DV).
  For this serving the amount of Calories is 16 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 180g), Calcium nutritional content is 284.4 mg (28.44 %DV).  Calories per serving are 28.8 kcal (1 %DV cals).
41. Mustard spinach, (tendergreen), cooked, boiled, drained, without salt - Calcium
  158 mg of Calcium per 100g (15.8 %DV).
  For this serving the amount of Calories is 16 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 180g), Calcium nutritional content is 284.4 mg (28.44 %DV).  Calories per serving are 28.8 kcal (1 %DV cals).
42. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Calcium
  153 mg of Calcium per 100g (15.3 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 package (10 oz) yields (or 220g), Calcium nutritional content is 336.6 mg (33.66 %DV).  Calories per serving are 74.8 kcal (4 %DV cals).
  Other food servings - .5 cup (or 95g), Calcium content is 145.35 mg (14.54 %DV).  Calories per serving are 32.3 kcal (2 %DV cals).
43. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Calcium
  153 mg of Calcium per 100g (15.3 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 package (10 oz) yields (or 220g), Calcium nutritional content is 336.6 mg (33.66 %DV).  Calories per serving are 74.8 kcal (4 %DV cals).
  Other food servings - .5 cup (or 95g), Calcium content is 145.35 mg (14.54 %DV).  Calories per serving are 32.3 kcal (2 %DV cals).
44. Turnip greens, frozen, cooked, boiled, drained, with salt - Calcium
  152 mg of Calcium per 100g (15.2 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) yields (or 220g), Calcium nutritional content is 334.4 mg (33.44 %DV).  Calories per serving are 63.8 kcal (3 %DV cals).
  Other food servings - .5 cup (or 82g), Calcium content is 124.64 mg (12.46 %DV).  Calories per serving are 23.78 kcal (1 %DV cals).
45. Turnip greens, frozen, cooked, boiled, drained, without salt - Calcium
  152 mg of Calcium per 100g (15.2 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 164g), Calcium nutritional content is 249.28 mg (24.93 %DV).  Calories per serving are 47.56 kcal (2 %DV cals).
  Other food servings - 1 package (10 oz) yields (or 220g), Calcium content is 334.4 mg (33.44 %DV).  Calories per serving are 63.8 kcal (3 %DV cals).



Calcium in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




Home | Low Fat Recipes | Fitness Software | Sitemap | About us | Contact
Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.