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33 Vegetables High in Calcium

    
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 100g Per 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 100g Per 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 100g Per 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 100g Per � cup (10g) Per leaf (2g)
160mg (16% DV) 16mg (2% DV) 3mg (0% DV)
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#5: Kale 
Calcium in 100g Per 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 100g Per cup (180g) Per cup, raw (30g)
136mg (14% DV) 245mg (24% DV) 30mg (3% DV)
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#7: Watercress 
Calcium in 100g Per 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 100g Per 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 100g Per serving (85g) Per bunch (437g)
118mg (12% DV) 100mg (10% DV) 516mg (52% DV)
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#10: Beet Greens 
Calcium in 100g Per 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 100g Per cup, shredded (70g) Per head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)
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#12: Okra 
Calcium in 100g Per cup (100g) Per 8 pods (95g)
82mg (8% DV) 82mg (8% DV) 78mg (8% DV)
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#13: Garden Cress 
Calcium in 100g Per cup (50g) Per sprig (1g)
81mg (8% DV) 41mg (4% DV) 1mg (0% DV)
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#14: Spring Onions 
Calcium in 100g Per cup, chopped (100g) Per onion (15g)
72mg (7% DV) 72mg (7% DV) 11mg (1% DV)
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#15: Leeks 
Calcium in 100g Per leek (89g) Per slice (6g)
59mg (6% DV) 53mg (5% DV) 4mg (0% DV)
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#16: Swiss Chard (Cooked) 
Calcium in 100g Per 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 100g Per 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 100g Per 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 100g Per cup, sliced (87g) Per bulb (234g)
49mg (5% DV) 43mg (4% DV) 115mg (11% DV)
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#20: Cabbage (Cooked) 
Calcium in 100g Per 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 100g Per cup, cubes (140g) Per cup, cooked (205g)
48mg (5% DV) 67mg (7% DV) 84mg (8% DV)
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#22: Broccoli 
Calcium in 100g Per cup, chopped (91g) Per spear (31g)
47mg (5% DV) 43mg (4% DV) 15mg (1% DV)
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#23: Artichokes (Globe) 
Calcium in 100g Per large artichoke (162g) Per medium artichoke (128g)
44mg (4% DV) 71mg (7% DV) 56mg (6% DV)
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#24: Celeriac 
Calcium in 100g Per cup (156g) Per cup, cooked (155g)
43mg (4% DV) 67mg (7% DV) 40mg (4% DV)
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#25: Rutabagas (Swede) 
Calcium in 100g Per 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 100g Per cup (88g) Per sprout (19g)
42mg (4% DV) 37mg (4% DV) 8mg (1% DV)
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#27: Celery (Cooked) 
Calcium in 100g Per 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 100g Per cup (200g) Per potato (114g)
38mg (4% DV) 76mg (8% DV) 43mg (4% DV)
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#29: Parsnips 
Calcium in 100g Per 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 100g Per cup, shredded (36g) Per head (360g)
36mg (4% DV) 13mg (1% DV) 130mg (13% DV)
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#31: Lima Beans 
Calcium in 100g Per cup (156g) Per cup, cooked (170g)
34mg (3% DV) 53mg (5% DV) 54mg (5% DV)
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#32: Carrots 
Calcium in 100g Per cup, sliced (122g) Per carrot (61g)
33mg (3% DV) 40mg (4% DV) 20mg (2% DV)
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#33: Turnips 
Calcium in 100g Per cup, cubes (156g) Per cup, mashed (230g)
33mg (3% DV) 51mg (5% DV) 76mg (8% DV)
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