Vegetables High in Calcium: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in calcium are Grape leaves (raw) (363 mg, 28% DV), Turnip greens (raw) (190 mg, 15% DV) and Garlic (raw) (181 mg, 14% DV). Per typical serving, Garlic (raw) gives the most: 1 cup (136 g) has 246 mg (19% DV). 8 of the 122 vegetables ranked are a good source (10% DV or more) in a typical serving; 0 reach 20% DV, the FDA bar for “high in”.
Highest in calcium per 100 g
30 of 122 ranked vegetables, most calcium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Grape leaves (raw) | 363 mg28% DV | 1 cup14 g | 51 mg4% DV | 781 mg |
| 2 | Turnip greens (raw) | 190 mg15% DV | 1 cup55 g | 105 mg8% DV | 1,188 mg |
| 3 | Garlic (raw) | 181 mg14% DV | 1 cup136 g | 246 mg19% DV | 243 mg |
| 4 | Kale (cooked, boiled, drained, without salt) | 150 mg12% DV | 1 cup118 g | 177 mg14% DV | 833 mg |
| 5 | Spinach (cooked, boiled, drained, without salt) | 136 mg10% DV | 1 cup180 g | 245 mg19% DV | 1,183 mg |
| 6 | Sun-dried tomatoes | 110 mg8% DV | 1 cup54 g | 59 mg5% DV | 85 mg |
| 7 | Bok choy (pak-choi, raw) | 105 mg8% DV | 1 cup70 g | 74 mg6% DV | 1,615 mg |
| 8 | Balsam-pear (leafy tips, raw) | 84 mg6% DV | 1 leaf4 g | 3.4 mg<1% DV | 560 mg |
| 9 | Okra (raw) | 82 mg6% DV | 8 pods95 g | 78 mg6% DV | 497 mg |
| 10 | Okra (frozen, unprepared) | 81 mg6% DV | 1/3 package95 g | 77 mg6% DV | 540 mg |
| 11 | Sweet potato leaves (raw) | 78 mg6% DV | 1 leaf16 g | 12 mg1% DV | 371 mg |
| 12 | Napa cabbage (pe-tsai, raw) | 77 mg6% DV | 1 cup76 g | 59 mg5% DV | 963 mg |
| 13 | Onions (spring or scallions, raw) | 72 mg6% DV | 1 medium15 g | 11 mg1% DV | 450 mg |
| 14 | Lemon grass (raw) | 65 mg5% DV | 1 cup67 g | 44 mg3% DV | 131 mg |
| 15 | Edamame (frozen, prepared) | 63 mg5% DV | 1 cup155 g | 98 mg8% DV | 104 mg |
| 16 | Leeks (raw) | 59 mg5% DV | 1 leek89 g | 53 mg4% DV | 193 mg |
| 17 | Broccoli (frozen, chopped, unprepared) | 56 mg4% DV | 1 cup156 g | 87 mg7% DV | 431 mg |
| 18 | Young green onions (tops only) | 52 mg4% DV | 1 cup chopped71 g | 37 mg3% DV | 385 mg |
| 19 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 51 mg4% DV | 1/2 cup92 g | 47 mg4% DV | 364 mg |
| 19 | Radish seeds (sprouted, raw) | 51 mg4% DV | 1 cup38 g | 19 mg1% DV | 237 mg |
| 21 | Broccoli (flower clusters, raw) | 48 mg4% DV | 1 cup flowerets71 g | 34 mg3% DV | 343 mg |
| 21 | Broccoli (leaves, raw) | 48 mg4% DV | 100 g | 48 mg4% DV | 343 mg |
| 21 | Broccoli (stalks, raw) | 48 mg4% DV | 1 stalk114 g | 55 mg4% DV | 343 mg |
| 21 | Winter squash (butternut, raw) | 48 mg4% DV | 1 cup140 g | 67 mg5% DV | 213 mg |
| 25 | Common cabbage (freshly harvest, raw) | 47 mg4% DV | 1/2 cup35 g | 16 mg1% DV | 392 mg |
| 25 | Common cabbage (stored, raw) | 47 mg4% DV | 1/2 cup35 g | 16 mg1% DV | 392 mg |
| 27 | Onions (canned, solids and liquids) | 45 mg3% DV | 1 onion63 g | 28 mg2% DV | 474 mg |
| 28 | Artichokes (globe or french, raw) | 44 mg3% DV | 1 artichoke128 g | 56 mg4% DV | 187 mg |
| 29 | Pinto beans (mature seeds, sprouted, raw) | 43 mg3% DV | 100 g | 43 mg3% DV | 139 mg |
| 29 | Morel mushrooms (raw) | 43 mg3% DV | 1 cup66 g | 28 mg2% DV | 277 mg |
Most calcium per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Garlic (raw) | 181 mg14% DV | 1 cup136 g | 246 mg19% DV | 243 mg |
| 2 | Spinach (cooked, boiled, drained, without salt) | 136 mg10% DV | 1 cup180 g | 245 mg19% DV | 1,183 mg |
| 3 | Kale (cooked, boiled, drained, without salt) | 150 mg12% DV | 1 cup118 g | 177 mg14% DV | 833 mg |
| 4 | Sweet potato (canned, mashed) | 30 mg2% DV | 1 can496 g | 149 mg11% DV | 59 mg |
| 5 | Cauliflower (green, raw) | 33 mg3% DV | 1 head431 g | 142 mg11% DV | 213 mg |
| 5 | Winter squash (acorn, raw) | 33 mg3% DV | 1 squash431 g | 142 mg11% DV | 165 mg |
| 7 | Carrots (canned, no salt added, solids and liquids) | 31 mg2% DV | 1 can454 g | 141 mg11% DV | 270 mg |
| 7 | Carrots (canned, regular pack, solids and liquids) | 31 mg2% DV | 1 can454 g | 141 mg11% DV | 270 mg |
| 9 | Green leaf lettuce (raw) | 36 mg3% DV | 1 head360 g | 130 mg10% DV | 480 mg |
| 10 | Turnip greens (raw) | 190 mg15% DV | 1 cup55 g | 105 mg8% DV | 1,188 mg |
| 11 | Edamame (frozen, prepared) | 63 mg5% DV | 1 cup155 g | 98 mg8% DV | 104 mg |
| 12 | Corn pudding (home prepared) | 39 mg3% DV | 1 cup250 g | 98 mg8% DV | 60 mg |
| 13 | Broccoli (frozen, chopped, unprepared) | 56 mg4% DV | 1 cup156 g | 87 mg7% DV | 431 mg |
| 14 | Winter squash (butternut, cooked, baked, without salt) | 41 mg3% DV | 1 cup205 g | 84 mg6% DV | 205 mg |
| 15 | Okra (raw) | 82 mg6% DV | 8 pods95 g | 78 mg6% DV | 497 mg |
Most calcium per 200 kcal
Nutrient density: calcium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Bok choy (pak-choi, raw) | 105 mg8% DV | 1 cup70 g | 74 mg6% DV | 1,615 mg |
| 2 | Turnip greens (raw) | 190 mg15% DV | 1 cup55 g | 105 mg8% DV | 1,188 mg |
| 3 | Spinach (cooked, boiled, drained, without salt) | 136 mg10% DV | 1 cup180 g | 245 mg19% DV | 1,183 mg |
| 4 | Napa cabbage (pe-tsai, raw) | 77 mg6% DV | 1 cup76 g | 59 mg5% DV | 963 mg |
| 5 | Kale (cooked, boiled, drained, without salt) | 150 mg12% DV | 1 cup118 g | 177 mg14% DV | 833 mg |
| 6 | Grape leaves (raw) | 363 mg28% DV | 1 cup14 g | 51 mg4% DV | 781 mg |
| 7 | Balsam-pear (leafy tips, raw) | 84 mg6% DV | 1 leaf4 g | 3.4 mg<1% DV | 560 mg |
| 8 | Okra (frozen, unprepared) | 81 mg6% DV | 1/3 package95 g | 77 mg6% DV | 540 mg |
| 9 | Butterhead lettuce (raw) | 35 mg3% DV | 1 head163 g | 57 mg4% DV | 538 mg |
| 10 | Red leaf lettuce (raw) | 33 mg3% DV | 1 leaf outer17 g | 5.6 mg<1% DV | 508 mg |
| 11 | Okra (raw) | 82 mg6% DV | 8 pods95 g | 78 mg6% DV | 497 mg |
| 12 | Green leaf lettuce (raw) | 36 mg3% DV | 1 head360 g | 130 mg10% DV | 480 mg |
| 13 | Onions (canned, solids and liquids) | 45 mg3% DV | 1 onion63 g | 28 mg2% DV | 474 mg |
| 14 | Onions (spring or scallions, raw) | 72 mg6% DV | 1 medium15 g | 11 mg1% DV | 450 mg |
| 15 | Kimchi | 33 mg3% DV | 1 cup150 g | 50 mg4% DV | 440 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with calcium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Onions (dehydrated flakes) | 257 mg20% DV | 1 tbsp5 g | 13 mg1% DV | 147 mg |
| Carrot (dehydrated) | 212 mg16% DV | 1 cup74 g | 157 mg12% DV | 124 mg |
| Pumpkin pie mix (canned) | 37 mg3% DV | 1 cup270 g | 100 mg8% DV | 71 mg |
Which foods are ranked
- The 123 vegetables on CalorieExplorer with a reported calcium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (122 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for calcium, 1,300 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.