Vegetables high in calcium

Which vegetables have the most calcium per portion?

1. 1
   Lambsquarters

   Lambsquarters, cooked, boiled, drained, with salt · 1 cup, chopped (180 g)
   464mg36% DV · 258 mg per 100 g · 1,613 mg per 200 calories
2. 2
   Collards

   Collards, frozen, chopped, cooked, boiled, drained, with salt · 1 cup, chopped (170 g)
   357mg27% DV · 210 mg per 100 g · 1,167 mg per 200 calories
3. 3
   Mustard spinach

   Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
   315mg24% DV · 210 mg per 100 g · 1,909 mg per 200 calories
4. 4
   Amaranth leaves

   Amaranth leaves, cooked, boiled, drained, with salt · 1 cup (132 g)
   276mg21% DV · 209 mg per 100 g · 1,990 mg per 200 calories
5. 5
   Green soybeans

   Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
   261mg20% DV · 145 mg per 100 g · 206 mg per 200 calories
6. 6
   Turnip greens

   Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
   249mg19% DV · 152 mg per 100 g · 1,048 mg per 200 calories
7. 7
   Garlic

   Garlic, raw · 1 cup (136 g)
   246mg19% DV · 181 mg per 100 g · 243 mg per 200 calories
8. 8
   Spinach

   Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
   245mg19% DV · 136 mg per 100 g · 1,183 mg per 200 calories
9. 9
   Nopales

   Nopales, cooked, without salt · 1 cup (149 g)
   244mg19% DV · 164 mg per 100 g · 2,187 mg per 200 calories
10. 10
    Winged beans

    Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    244mg19% DV · 142 mg per 100 g · 193 mg per 200 calories
11. 11
    Cowpeas

    Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt · 1 cup (165 g)
    211mg16% DV · 128 mg per 100 g · 264 mg per 200 calories
12. 12
    Turnip greens and turnips

    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    209mg16% DV · 128 mg per 100 g · 731 mg per 200 calories
13. 13
    Taro

    Taro, tahitian, cooked, with salt · 1 cup slices (137 g)
    204mg16% DV · 149 mg per 100 g · 677 mg per 200 calories
14. 14
    Green onions

    Onions, green, cooked · 1 cup (225 g)
    187mg14% DV · 83 mg per 100 g · 263 mg per 200 calories
15. 15
    Jute

    Jute, potherb, cooked, boiled, drained, without salt · 1 cup (87 g)
    184mg14% DV · 211 mg per 100 g · 1,141 mg per 200 calories
16. 16
    Kale

    Kale, cooked, boiled, drained, without salt · 1 cup (118 g)
    177mg14% DV · 150 mg per 100 g · 833 mg per 200 calories
17. 17
    Mustard greens

    Mustard greens, frozen, unprepared · 1 cup, chopped (146 g)
    169mg13% DV · 116 mg per 100 g · 1,160 mg per 200 calories
18. 18
    Beet greens

    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    164mg13% DV · 114 mg per 100 g · 844 mg per 200 calories
19. 19
    Chinese cabbage

    Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt · 1 cup, shredded (170 g)
    158mg12% DV · 93 mg per 100 g · 1,550 mg per 200 calories
20. 20
    Dandelion greens

    Dandelion greens, cooked, boiled, drained, without salt · 1 cup, chopped (105 g)
    147mg11% DV · 140 mg per 100 g · 848 mg per 200 calories
21. 21
    Taro leaves

    Taro leaves, cooked, steamed, without salt · 1 cup (145 g)
    125mg10% DV · 86 mg per 100 g · 717 mg per 200 calories
22. 22
    Cardoon

    Cardoon, raw · 1 cup, shredded (178 g)
    125mg10% DV · 70 mg per 100 g · 824 mg per 200 calories
23. 23
    Eppaw

    Eppaw, raw · 1 cup (100 g)
    110mg8% DV · 110 mg per 100 g · 147 mg per 200 calories
24. 24
    Chard

    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    102mg8% DV · 58 mg per 100 g · 580 mg per 200 calories
25. 25
    Broccoli raab

    Broccoli raab, cooked · 1 serving (85 g)
    100mg8% DV · 118 mg per 100 g · 944 mg per 200 calories
26. 26
    Fireweed

    Fireweed, leaves, raw · 1 cup, chopped (23 g)
    99mg8% DV · 429 mg per 100 g · 833 mg per 200 calories
27. 27
    Edamame

    Edamame, frozen, prepared · 1 cup (155 g)
    98mg8% DV · 63 mg per 100 g · 104 mg per 200 calories
28. 28
    Butterbur

    Butterbur, (fuki), raw · 1 cup (94 g)
    97mg7% DV · 103 mg per 100 g · 1,471 mg per 200 calories
29. 29
    Snow peas

    Peas, edible-podded, frozen, cooked, boiled, drained, without salt · 1 cup (160 g)
    94mg7% DV · 59 mg per 100 g · 227 mg per 200 calories
30. 30
    Pickles

    Pickles, cucumber, sweet (includes bread and butter pickles) · 1 cup sliced or chips (153 g)
    93mg7% DV · 61 mg per 100 g · 134 mg per 200 calories
31. 31
    Winter squash

    Squash, winter, acorn, cooked, baked, without salt · 1 cup, cubes (205 g)
    90mg7% DV · 44 mg per 100 g · 157 mg per 200 calories
32. 32
    Purslane

    Purslane, cooked, boiled, drained, without salt · 1 cup (115 g)
    90mg7% DV · 78 mg per 100 g · 867 mg per 200 calories
33. 33
    Broccoli

    Broccoli, chinese, cooked · 1 cup (88 g)
    88mg7% DV · 100 mg per 100 g · 909 mg per 200 calories
34. 34
    New zealand spinach

    New Zealand spinach, cooked, boiled, drained, without salt · 1 cup, chopped (180 g)
    86mg7% DV · 48 mg per 100 g · 800 mg per 200 calories
35. 35
    Mustard cabbage

    Cabbage, mustard, salted · 1 cup (128 g)
    86mg7% DV · 67 mg per 100 g · 479 mg per 200 calories
36. 36
    Hearts of palm

    Hearts of palm, canned · 1 cup (146 g)
    85mg7% DV · 58 mg per 100 g · 414 mg per 200 calories
37. 37
    Borage

    Borage, raw · 1 cup (1" pieces) (89 g)
    83mg6% DV · 93 mg per 100 g · 886 mg per 200 calories
38. 38
    Cress

    Cress, garden, cooked, boiled, drained, with salt · 1 cup (135 g)
    82mg6% DV · 61 mg per 100 g · 530 mg per 200 calories
39. 39
    Salsify

    Salsify, (vegetable oyster), raw · 1 cup slices (133 g)
    80mg6% DV · 60 mg per 100 g · 146 mg per 200 calories
40. 40
    Okra

    Okra, raw · 8 pods (3" long) (95 g)
    78mg6% DV · 82 mg per 100 g · 497 mg per 200 calories
41. 41
    Hyacinth-beans

    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    78mg6% DV · 40 mg per 100 g · 68 mg per 200 calories
42. 42
    Mashed potatoes

    Potatoes, mashed, prepared from granules, without milk, whole milk and margarine · 1 cup (210 g)
    74mg6% DV · 35 mg per 100 g · 65 mg per 200 calories
43. 43
    Onions

    Onions, spring or scallions (includes tops and bulb), raw · 1 cup, chopped (100 g)
    72mg6% DV · 72 mg per 100 g · 450 mg per 200 calories
44. 44
    Yardlong beans

    Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    72mg6% DV · 42 mg per 100 g · 71 mg per 200 calories
45. 45
    O'brien potatoes

    Potatoes, o'brien, home-prepared · 1 cup (194 g)
    70mg5% DV · 36 mg per 100 g · 89 mg per 200 calories
46. 46
    Escarole

    Escarole, cooked, boiled, drained, no salt added · 1 cup (150 g)
    69mg5% DV · 46 mg per 100 g · 613 mg per 200 calories
47. 47
    Chrysanthemum

    Chrysanthemum, garland, cooked, boiled, drained, with salt · 1 cup (1" pieces) (100 g)
    69mg5% DV · 69 mg per 100 g · 690 mg per 200 calories
48. 48
    Snap beans

    Beans, snap, green, frozen, all styles, microwaved · 1 cup (111 g)
    68mg5% DV · 61 mg per 100 g · 370 mg per 200 calories
49. 49
    Celeriac

    Celeriac, raw · 1 cup (156 g)
    67mg5% DV · 43 mg per 100 g · 205 mg per 200 calories
50. 50
    Green cabbage

    Cabbage, green, cooked, fat added, NS as to fat type · 1 cup (155 g)
    67mg5% DV · 43 mg per 100 g · 156 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: