Calcium-Rich Foods

Calcium in Vegetables and Vegetable Products

Food Serving Calcium (mg)*
Alfalfa sprouts, raw 1 cup 11
Artichokes, boiled 1 artichoke 54
Artichokes, raw 1 artichoke 56
Arugula, raw 1 leaf 3
Asparagus, canned ½ cup 18
Asparagus, boiled ½ cup 21
Asparagus, raw 1 spear 3
Bamboo shoots, canned 1 cup 11
Beans, snap, canned ½ cup 25
Beans, snap, green, boiled 1 cup 55
Beans, snap, green, raw 1 cup 41
Other beans - See Legumes    
Beet greens, boiled 1 cup 164
Beet greens, raw 1 leaf 37
Beets, canned 1 cup 44
Beets, cooked, boiled ½ cup, slices 14
Beets, pickled, canned 1 cup, slices 25
Beets, raw 1 beet 13
Bok choy, boiled 1 cup, shredded 158
Bok choy, raw 1 cup, shredded 74
Broccoli, boiled 1 stalk 112
Broccoli, raw 1 cup, chopped 43
Brussels sprouts, boiled 1 sprout 8
Brussels sprouts, raw 1 sprout 8
Cabbage, boiled ½ cup, shredded 36
Cabbage, raw 1 cup, shredded 28
Cabbage, red, boiled ½ cup, shredded 32
Cabbage, red, raw 1 cup, shredded 32
Cabbage, savoy, boiled 1 cup, shredded 44
Cabbage, savoy, raw 1 cup, shredded 25
Carrot juice, canned 1 cup 57
Carrots, baby, raw 1 large 5
Carrots, canned 1 cup, sliced 37
Carrots, boiled ½ cup, slices 23
Carrots, raw 1 cup, chopped 42
Catsup 1 tbsp 3
Cauliflower, boiled ½ cup 10
Cauliflower, raw 1 floweret 3
Celery, raw 1 cup, chopped 41
Chard, swiss, boiled 1 cup, chopped 102
Chard, swiss, raw 1 leaf 24
Chives, freeze-dried 1 tbsp 2
Chives, raw 1 tbsp, chopped 3
Collards, boiled 1 cup, chopped 266
Collards, raw 1 cup, chopped 52
Coriander (cilantro) leaves, raw ¼ cup 3
Corn, sweet, white, canned ½ cup 5
Corn, sweet, white, raw 1 ear 2
Corn, sweet, yellow, canned ½ cup 5
Cucumber, peeled, raw 1 cup, sliced 17
Cucumber, with peel, raw ½ cup, slices 8
Dandelion greens, boiled 1 cup, chopped 147
Dandelion greens, raw 1 cup, chopped 103
Eggplant, boiled 1 cup 6
Eggplant, pickled 1 cup 34
Eggplant, raw 1 cup, cubes 7
Endive, raw ½ cup, chopped 13
Garlic, raw 1 tsp 5
Hearts of palm, canned 1 piece 19
Jicama, raw 1 cup, slices 14
Kale, boiled 1 cup, chopped 94
Kale, raw 1 cup, chopped 90
Kale, scotch, boiled 1 cup, chopped 172
Kale, scotch, raw 1 cup, chopped 137
Leeks, boiled 1 leek 37
Leeks, raw 1 leek 53
Lemon grass (citronella), raw 1 tbsp 3
Lettuce, butterhead (Boston, bibb), raw 1 cup, shredded 19
Lettuce, cos or romaine, raw 1 cup, shredded 15
Lettuce, green leaf, raw 1 cup, shredded 13
Lettuce, iceberg (crisphead), raw 1 cup, shredded 13
Lettuce, red leaf, raw 1 cup, shredded 9
Mushroom, oyster, raw 1 large 4
Mushrooms, brown, Italian, or Crimini, raw 1 cup, sliced 13
Mushrooms, canned 1 can 14
Mushrooms, boiled 1 cup, pieces 9
Mushrooms, portabella, grilled 1 cup, sliced 5
Mushrooms, portabella, raw 1 cup, diced 7
Mushrooms, shiitake, cooked 1 cup, pieces 4
Mushrooms, straw, canned 1 cup 18
Mushrooms, white, raw 1 cup, slices 2
Mustard greens, boiled 1 cup, chopped 104
Mustard greens, raw 1 cup, chopped 58
Mustard spinach, (tendergreen), boiled 1 cup, chopped 284
Mustard spinach, (tendergreen), raw 1 cup, chopped 315
New Zealand spinach, boiled 1 cup, chopped 86
New Zealand spinach, raw 1 cup, chopped 32
Okra, boiled ½ cup, slices 62
Okra, raw 1 cup 81
Olives: See Fruits and Fruit Juices    
Onions, boiled 1 cup 46
Onions, raw 1 cup, chopped 37
Onions, sweet, raw 1 onion 66
Onions, yellow, sauteed 1 cup, chopped 17
Onions, young green, tops only 1 tbsp 4
Parsley, freeze-dried 1 tbsp 1
Parsley, raw 1 tbsp 5
Parsnips, boiled ½ cup, slices 29
Parsnips, raw 1 cup, slices 48
Peas, edible-podded, boiled 1 cup 67
Peas, edible-podded, raw 1 cup, chopped 42
Peas, green, canned 1 cup 34
Peas, green, raw 1 cup 36
Pepper, ancho, dried 1 pepper 10
Peppers, banana, raw 1 cup 17
Peppers, serrano, raw 1 cup, chopped 12
Peppers, chili, green, canned 1 cup 50
Peppers, hot chile, sun-dried 1 cup 17
Peppers, hot chili, green, raw ½ cup, chopped 14
Peppers, hot chili, red, raw ½ cup, chopped 11
Peppers, hungarian, raw 1 pepper 3
Peppers, jalapeno, canned 1 cup, sliced 24
Peppers, jalapeno, raw 1 cup, sliced 9
Peppers, pasilla, dried 1 pepper 7
Peppers, sweet, green, raw 1 cup, chopped 15
Peppers, sweet, red, raw 1 cup, chopped 10
Pickle relish, hamburger 1 tbsp 1
Pickle relish, hot dog 1 tbsp 1
Pickles, cucumber, dill or kosher dill 1 cup, chopped 60
Pickles, cucumber, sweet 1 cup, slices 93
Poi 1 cup 38
Potato, baked, flesh and skin, without salt 1 potato, medium 26
Potato, flesh and skin, raw 1 potato, medium 26
Potatoes, baked, flesh, without salt 1 potato 8
Potatoes, microwaved, cooked in skin, flesh and skin, without salt 1 potato 22
Potatoes, microwaved, cooked in skin, flesh, without salt 1 potato 8
Potatoes, red, flesh and skin, baked 1 medium 16
Potatoes, red, flesh and skin, raw 1 medium 21
Potatoes, Russet, flesh and skin, baked 1 medium 31
Potatoes, russet, flesh and skin, raw 1 medium 28
Potatoes, white, flesh and skin, baked 1 medium 14
Potatoes, white, flesh and skin, raw 1 medium 19
Pumpkin, canned, without salt 1 cup 63
Pumpkin, boiled 1 cup, mashed 37
Pumpkin, raw 1 cup 24
Radicchio, raw 1 cup, shredded 8
Radish seeds, sprouted, raw 1 cup 19
Radishes, raw 1 cup, slices 29
Radishes, white icicle, raw ½ cup, slices 14
Rutabagas, boiled ½ cup, mashed 58
Rutabagas, boiled 1 cup, cubes 82
Rutabagas, raw 1 cup, cubes 66
Scallions (includes tops and bulb), raw 1 cup, chopped 72
Shallots, freeze-dried 1 tbsp 2
Shallots, raw 1 tbsp, chopped 4
Soybeans, green, boiled 1 cup 261
Soybeans, green, raw 1 cup 504
Soybeans, mature seeds, sprouted, cooked, steamed 1 cup 55
Soybeans, mature seeds, sprouted, raw ½ cup 23
Spinach, canned 1 cup 194
Spinach, boiled 1 cup 245
Spinach, raw 1 cup 30
Squash, summer, all varieties, boiled 1 cup, slices 49
Squash, summer, zucchini, includes skin, raw 1 cup, sliced 17
Squash, winter, all varieties, cooked, baked, without salt 1 cup, cubes 45
Squash, winter, all varieties, raw 1 cup, cubes 32
Squash, zucchini, baby, raw 1 medium 2
Sweet potato, canned, vacuum pack 1 cup, pieces 44
Sweet potato, cooked, baked in skin, without salt 1 cup 76
Sweet potato, cooked, boiled, without skin 1 cup, mashed 89
Sweet potato, cooked, boiled, without skin, with salt 1 cup, mashed 89
Tomatillos, raw 1 medium 2
Tomato and vegetable juice, low sodium 1 cup 27
Tomato juice, canned, without salt added 1 cup 24
Tomato products, canned, paste, without salt added 1 cup 94
Tomato products, canned, puree, without salt added 1 cup 45
Tomato products, canned, sauce 1 cup 32
Tomatoes, green, raw 1 cup 23
Tomatoes, orange, raw 1 cup, chopped 8
Tomatoes, red, ripe, canned, packed in tomato juice 1 cup 74
Tomatoes, red, ripe, canned, stewed 1 cup 87
Tomatoes, red, ripe, cooked 1 cup 26
Tomatoes, red, ripe, raw, year round average 1 cup 15
Tomatoes, sun-dried 1 cup 60
Tomatoes, yellow, raw 1 cup, chopped 15
Turnip greens, canned, no salt added 1 cup 170
Turnip greens, raw 1 cup, chopped 105
Turnips, boiled 1 cup, cubes 51
Turnips, raw 1 cup, cubes 39
Vegetable juice cocktail, canned 1 cup 27
Wasabi, root, raw 1 cup, sliced 166
Waterchestnuts, chinese, canned, solids and liquids ½ cup, slices 3
Watercress, raw 1 cup, chopped 41
Yam, cooked, boiled, drained, or baked, without salt 1 cup, cubes 19
Yam, raw 1 cup, cubes 26

Calcium content data derived from USDA National Nutrient Database for Standard Reference, Release 19.

Approximation. Actual calcium content is subject to manufacturing, preparation, and natural variation.