Nutrient-Rich and Calcium-Packed: Exploring the World of Calcium-Rich Vegetables
Calcium is a mineral; it is seen in human body like bones and teeth. It plays vital role in blood clotting, helping muscles to contract, regulating normal heart beat and also nerve functions. At about 99{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} of calcium is in bones and remaining 1{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} is in blood and other tissues. Balancing the amount of calcium in blood and tissues vital in daily body functions.
The body gets the calcium it desires in two ways. One is by eating foods or supplements that include calcium, and the other is by depiction from calcium in the body. If one does not eat sufficient calcium-containing foods, the body will eliminate calcium from bones. If at all possible, the calcium that is “borrowed” from the bones will be bringing back at a later point. But this doesn’t always happen, and can’t for all time be accomplished just by eating more calcium.
How Much Calcium do you need every day?
The daily value ({54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8}DV) for Calcium is 1300mg and is a common target anticipated for nearly everyone people. The Recommended Daily Allowance (RDA) shows specific targets by age and gender. The RDA for Calcium is between 800mg – 1300mg for most people.
| Life Stage | RDA |
| Children | |
| 1-3 years old | 700mg |
| 4-8 years old | 1000mg |
| Males | |
| 9-18 years old | 1300mg |
| 19-70 years old | 1000mg |
| 70+ years old | 1200mg |
| Females | |
| 9-18 years old | 1300mg |
| 19-50 years old | 1000mg |
| 50+ years old | 1200mg |
| Pregnancy | |
| 14-18 years old | 1300mg |
| 19-50 years old | 1000mg |
| Lactation | |
| 14-18 years old | 1300mg |
| 19-50 years old | 1000mg |
Calcium rich vegetables
Finding calcium in vegetables and fruits is a concern for vegans, people on a raw food diet, or people who just would like to eat a wide-ranging plant-based diet. While there is some confirmation that oxalates in vegetables can hinder calcium absorption, they are still a good source of calcium. Kale shows similar calcium absorbability to that of milk, and soybeans are also a good source.
Below is a list of high-calcium vegetables by common serving size, for more see the list of high-calcium fruits and high-calcium foods.
List of Vegetables High in Calcium
1Turnip Greens
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 197mg (15{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
137mg (11{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
1370mg (105{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
2Kale
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 172mg (13{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
132mg (10{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
943mg (73{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
3Mustard Greens
| Calcium per Cup |
Calcium per 100g |
Calcium per 200 Calories |
| 165mg (13{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
118mg (9{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
908mg (70{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
4Beet Greens
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 164mg (13{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
114mg (9{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
844mg (65{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
5Pak-Choi (Bok Choy)
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 158mg (12{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
93mg (7{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
1550mg (119{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
6Okra
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 123mg (9{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
77mg (6{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
700mg (54{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
7Swiss Chard
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 102mg (8{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
58mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
580mg (45{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
8Broccoli Raab (Rapini)
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 100mg (8{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
118mg (9{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
944mg (73{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
9Podded Peas
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 94mg (7{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
59mg (5{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
227mg (17{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
10Acorn Squash
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 90mg (7{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
44mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
157mg (12{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
11Butternut Squash
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 84mg (6{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
41mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
205mg (16{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
12Parsley
| Calcium per Cup |
Calcium per 100g |
Calcium per 200 Calories |
| 83mg (6{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
138mg (11{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
767mg (59{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
13Sweet Potatoes
| Calcium per Cup Mashed |
Calcium per 100g |
Calcium per 200 Calories |
| 77mg (6{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
30mg (2{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
59mg (5{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
14Cabbage
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 72mg (6{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
48mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
417mg (32{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
15Celeriac
| Calcium per Cup |
Calcium per 100g |
Calcium per 200 Calories |
| 67mg (5{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
43mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
205mg (16{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
16Broccoli
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 62mg (5{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
40mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
229mg (18{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
17Brussels Sprouts
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 56mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
36mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
200mg (15{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
18Soybean Sprouts
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 55mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
59mg (5{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
146mg (11{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
19Green (Snap) Beans
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 55mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
44mg (3{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
251mg (19{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
20Carrots (Cooked)
| Calcium per Cup Cooked |
Calcium per 100g |
Calcium per 200 Calories |
| 47mg (4{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
30mg (2{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
171mg (13{54e1b708bc1dc95b05d657e5ad0bdb3c2c0b51b60c0c1873cfd3e24768ed6df8} DV) |
