Calcium is an important mineral for maintaining healthy bones, teeth, and blood. It is the most abundant compound in the body, with bones containing 90% calcium. Vitamin D is essential for the body to absorb calcium, which can be obtained from supplements and sunlight. There are many foods on the market that are rich in calcium. The main sources of calcium are dairy products such as milk, cheese, butter, and yogurt. Other non-dairy sources include seafood, vegetables, fruits, tofu, and strong foods.
Here are the best 15 vegetables that are high in calcium.
Collard greens are dark green leafy vegetables from the same family as kale, broccoli, and cabbage. They are an excellent source of Calcium and Vitamin K which play an important role in bone health. Getting enough vitamin K daily helps your body absorb calcium and strengthens your bone structure. Hence, collard greens can help reduce the risk of osteoporosis.
Collard greens contain the following amount of calcium:
- 100g of cooked collard greens contain 141 milligrams (mg) of calcium which is 11% of DV
- One cup of cooked collard green contains 268 mg of calcium which is 21% of DV
Collard greens are also an amazing source of vitamin A, vitamin C, iron, vitamin B-6, and magnesium. Eating more plant foods like collard greens supports bone health and reduce the risk of obesity, diabetes, heart disease, and cancer.
Kale is one of the healthiest vegetables which contain calcium as well as other valuable minerals and natural elements. The calcium in kale is absorbable.
The kale contains the following amount of calcium:
- 100 g serving of cooked kale contains 132mg of calcium which is 10% of DV
- One cup of cooked kale contains 172 mg of calcium which is 13 % of DV
Kale is high in nutrients and low in calories, which makes them one of the most nutritious foods on the planet. It is packed with powerful antioxidants like quercetin and kaempferol which have many beneficial effects on health. Kale helps to lower cholesterol levels which may lower the risks of heart disease. It also has powerful blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer properties.
Broccoli comes with a good amount of protein and calcium. These vegetables can provide your body with many minerals and valuable elements that will help you grow. Broccoli comes with dietary fiber, folate, and vitamins such as A, C, and K with 75 mg (per cup) of calcium. No other vegetable has as much calcium as broccoli.
Broccoli contains the following amount of calcium:
- 100g of cooked broccoli contain 118 mg of calcium which is 9% of DV
- One cup of cooked broccoli contains 100 mg of calcium which is 8% of DV
Broccoli is a nutritious vegetable that can improve your health in many ways, such as reducing inflammation, improving blood sugar control, boosting the immune system, and promoting heart health.
Spinach is another calcium-rich vegetable. This low-calorie package is packed with tons of nutrients. It also contains super high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
Spinach contains the following amount of calcium:
- 100 grams of cooked spinach contain 136mg of calcium which is 10% of DV
- One cup of cooked spinach contains 245mg of calcium which is 19% of DV
Green leafy vegetables like spinach are vital for skin, hair, and bone health. Potential health benefits of using spinach include controlling blood glucose in people with diabetes, reducing the risk of cancer, and improving bone health, as well as supplying a variety of minerals and vitamins that provide many other health benefits.
The green portion of turnips is packed with calcium. Turnip greens are also a great source of folate, and fat-soluble vitamins K and A.
The turnip greens contain the following amount of calcium:
- 100g serving of cooked turnip greens contain 137mg of calcium which is 11% of DV
- One cup of cooked turnip greens contain 197mg of calcium which is 15% of DV
Both roots and leaves of turnips are big sources of vitamin C, which saves your body from free radical damage when the levels of these molecules in the body become too high. It also improves iron absorption and helps regulate blood cholesterol, with many other health benefits.
Fat-soluble vitamins K play an important as a blood-clotting agent, which means t helps prevent excessive bleeding. Vitamin A helps to improve eye, skin, and lung health.
A large sweet potato provides 68 mg of calcium. This vegetable is also rich in potassium and vitamins A and C. Vitamin A is an important antioxidant that can promote good eyesight, resistance to the effects of aging, and cancer prevention.
Sweet potatoes contain the following amount of calcium:
- 100 g of mashed sweet potatoes contain 30mg of calcium which is 2% of DV
- One cup of mashed sweet potatoes contain 77mg of calcium which is 65 OF DV
Sweet potatoes are an excellent source of fiber, vitamins, and minerals that help to promote gut health, improve brain function, support the immune system, and have anti-cancer properties.
Arugula is another cruciferous vegetable that is high in calcium that helps the blood to clot normally and is also vital for bone health, tooth health, muscle function, and nerve function.
Arugula contains the following amount of calcium:
- 100g serving of arugula contains 160mg of calcium which is 12% of DV
Arugula is also a great source of potassium, folate, vitamin C, vitamin K, and vitamin A. Arugula also contains glucosinolates. These natural substances, give arugula its bitter taste and strong aroma, can protect you from some cancers, including breast, prostate, lung, and colon cancers, and can also fight inflammation.
Okra is a big source of calcium and vitamin k which plays an important role in bone formation and blood clotting.
Okra contains the following amount of calcium:
- 100g of cooked okra provides 77mg of calcium which is 6% of DV
- One cup of cooked okra provides 123mf of calcium which is 9% of DV
Okra is also an excellent source of magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Antioxidants help to lower your risks of serious diseases, prevent inflammation and play an important role to improve your overall health. It also contains polyphenols that may contribute to improving heart and brain health. Okra also has anti-cancer properties and helps to maintain healthy blood sugar levels which are important for your overall health.
Parsley is also a good source of calcium, iron, magnesium, and potassium. It is also abundant in many vitamins, especially Vitamin K, which is essential for blood clotting and bone health.
Parsley contains the following amount of calcium:
- 100 g of parsley contains 138mg of calcium which is 11% of the DV
- One cup of parsley contains 83mg of calcium which is 6% of the DV
Parsley is also an excellent source of vitamin A and C which acts as an antioxidant and may help prevent cell damage and lower your risk of certain diseases. It also has antibacterial properties and can help improve bone health, boost your immune system, and improve liver health.
Like other green leafy vegetables, swiss chard is also a great source of calcium which helps to strengthen the bones and teeth.
Swiss chard contains the following amount of calcium:
- 100 g serving of cooked swiss chard contains 58mg of calcium which is 4% of DV
- One cup of cooked Swiss chard contains 102 mg of calcium which is 8% of DV
Swiss chard is a low-calorie vegetable that is high in magnesium, iron, potassium, and vitamins A, C, and K. it is also packed with antioxidants including beta carotene and flavonoids that fight against heart diseases by lowering blood pressure, reducing inflammation, and inhibiting blood clotting. Swiss chard is also a good source of fiber that helps to maintain a healthy weight.
Butternut squash is technically a fruit but is commonly used as a vegetable. It is also an amazing source of calcium, iron, phosphorus, and copper.
Butternut squash contains the following amount of calcium:
- 100g of cooked butternut squash contains 41mg of calcium which is 3% of DV
- One cup of cooked butternut squash contains 84mg of calcium which is 6% of DV
Butternut squash is also abundant in provitamin A, carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese. Its high antioxidant content can reduce your risk of certain conditions, including heart disease, lung cancer, and mental retardation. Butternut squash is also low in calories and packed with fiber which makes them an excellent choice for any healthy weight loss plan.
Green beans also known as snap beans are also a great source of heart-protective calcium and vitamin K.
Green beans contain the following amount of calcium:
- 100 g of cooked green beans contain 44mg of calcium which is 3% of the DV
- One cup of cooked green beans contains 55mg of calcium which is 4% of the DV
Green beans are also packed with fiber, an important nutrient that helps to improve heart health by lowering your LDL cholesterol (bad cholesterol) levels. One cup of green beans also provides approximately one-third of your daily recommended intake of folate which is important for the growth and development of unborn babies.
Mustard greens are one of the best sources of calcium and several vitamins including vitamin A, C, E, and K.
Mustard greens contain the following amount of calcium:
- 100g of mustard greens contain 118mg of calcium which is 9% of the DV
- One cup of mustard greens contain 165mg of calcium which is 13% of the DV
Mustard greens are also a good source of important plant compounds which have many benefits for eye and heart heat health as well as have anti-cancer and immune-boosting properties.
Pak-Choi (Bok Choy)
Pak choi or Chinese white cabbage is another cruciferous vegetable. It is loaded with calcium, iron, phosphorus, magnesium, zinc, and vitamin K all of which play a vital role in building and maintaining bone structure and strength.
Pak choi contains the following amount of calcium:
- 100 g of cooked pak choi contains 93mg of calcium which is 7% of the DV
- One cup of cooked pak choi contains 158mg of calcium which is 12% of the DV
Bok choy is rich in vitamins, minerals, and antioxidants that can provide benefits for thyroid function and heart and bone health. It also has anti-cancer properties.
Celeriac known as turnip-rooted celery is a root vegetable and belongs to the same plant family as carrots. This root vegetable is a good source of essential minerals including calcium, iron, phosphorus, copper, and manganese.
Celeriac contains the following amount of calcium:
- 100g of cooked celeriac contains 43mg of calcium which is 3% of the DV
- One cup of cooked celeriac contains 67mg of calcium which is 3% of the DV
Celeriac is also abundant in fiber, vitamins B6, C, and k. vitamin k promotes calcium absorption and reduces bone loss. Observational studies showed that people with a higher intake of vitamin k had a 22% lower risk of fractures than those who take less amount of vitamin k. celeriac is also a great source of fiber that helps to improve digestion and protect against certain diseases, such as colon cancer.