Calcium in Vegetables and Vegetable Sources

Calcium content from USDA National Nutrient Database for Standard Ref., Release 19

Food Ca mg* Serving
Alfalfa sprouts, raw 11 1 cup
Artichokes, boiled 54 1 artichoke
Artichokes, raw 60-130 1 artichoke
Arugula, raw 3 1 leaf
Asparagus, canned 18 ½ cup
Asparagus, boiled 21 ½ cup
Asparagus, raw 3 1 spear
Bamboo shoots, canned 11 1 cup
Beans, snap, canned 25 ½ cup
Beans, snap, green, boiled 55 1 cup
Beans, snap, green, raw 41 1 cup
Other beans – see Legumes
Beet greens, boiled 164 1 cup
Beet greens, raw 37 1 leaf
Beets, canned 44 1 cup
Beets, cooked, boiled 14 ½ cup, slices
Beets, pickled, canned 25 1 cup, slices
Beets, raw 13 1 beet
Bok choy, boiled 158 1 cup, shredded
Bok choy, raw 74 1 cup, shredded
Broccoli, boiled 112 1 stalk
Broccoli, raw 43 1 cup, chopped
Brussels sprouts, boiled 8 1 sprout
Brussels sprouts, raw 8 1 sprout
Cabbage, boiled 36 ½ cup, shredded
Cabbage, raw 28 1 cup, shredded
Cabbage, red, boiled 32 ½ cup, shredded
Cabbage, red, raw 32 1 cup, shredded
Cabbage, savoy, boiled 44 1 cup, shredded
Cabbage, savoy, raw 25 1 cup, shredded
Carrot juice, canned 57 1 cup
Carrots, baby, raw 5 1 large
Carrots, canned 37 1 cup, sliced
Carrots, boiled 23 ½ cup, slices
Carrots, raw 42 1 cup, chopped
Catsup 3 1 tbsp
Cauliflower, boiled 10 ½ cup
Cauliflower, raw 3 1 floweret
Celery, raw 41 1 cup, chopped
Chard, swiss, boiled 102 1 cup, chopped
Chard, swiss, raw 24 1 leaf
Chives, freeze-dried 2 1 tbsp
Chives, raw 3 1 tbsp, chopped
Collards, boiled 266 1 cup, chopped
Collards, raw 52 1 cup, chopped
Coriander cilantro leaves, raw 3 ¼ cup
Corn, sweet, white, canned 5 ½ cup
Corn, sweet, white, raw 2 1 ear
Corn, sweet, yellow, canned 5 ½ cup
Cucumber, peeled, raw 17 1 cup, sliced
Cucumber, with peel, raw 8 ½ cup, slices
Dandelion greens, boiled 147 1 cup, chopped
Dandelion greens, raw 103 1 cup, chopped
Eggplant, boiled 6 1 cup
Eggplant, pickled 34 1 cup
Eggplant, raw 7 1 cup, cubes
Endive, raw 13 ½ cup, chopped
Garlic, raw 5 1 tsp
Hearts of palm, canned 19 1 piece
Jicama, raw 14 1 cup, slices
Kale, boiled 94 1 cup, chopped
Kale, raw 90 1 cup, chopped
Kale, scotch, boiled 172 1 cup, chopped
Kale, scotch, raw 137 1 cup, chopped
Leeks, boiled 37 1 leek
Leeks, raw 53 1 leek
Lemon grass citronella, raw 3 1 tbsp
Lettuce, butterhead Boston, bibb, raw 19 1 cup, shredded
Lettuce, cos or romaine, raw 15 1 cup, shredded
Lettuce, green leaf, raw 13 1 cup, shredded
Lettuce, iceberg crisphead, raw 13 1 cup, shredded
Lettuce, red leaf, raw 9 1 cup, shredded
Mushroom, oyster, raw 4 1 large
Mushrooms, brown, Italian, or Cremini, raw 13 1 cup, sliced
Mushrooms, canned 14 1 can
Mushrooms, boiled 9 1 cup, pieces
Mushrooms, portabella, grilled 5 1 cup, sliced
Mushrooms, portabella, raw 7 1 cup, diced
Mushrooms, shiitake, cooked 4 1 cup, pieces
Mushrooms, straw, canned 18 1 cup
Mushrooms, white, raw 2 1 cup, slices
Mustard greens, boiled 104 1 cup, chopped
Mustard greens, raw 58 1 cup, chopped
Mustard spinach, tendergreen, boiled 284 1 cup, chopped
Mustard spinach, tendergreen, raw 315 1 cup, chopped
New Zealand spinach, boiled 86 1 cup, chopped
New Zealand spinach, raw 32 1 cup, chopped
Okra, boiled 62 ½ cup, slices
Okra, raw 81-140 1 cup
Olives: See Fruits and Fruit Juices
Onions, boiled 46 1 cup
Onions, raw 37 1 cup, chopped
Onions, sweet, raw 66 1 onion
Onions, yellow, sauteed 17 1 cup, chopped
Onions, young green, tops only 4 1 tbsp
Parsley, freeze-dried 1 1 tbsp
Parsley, raw 5 1 tbsp
Parsnips, boiled 29 ½ cup, slices
Parsnips, raw 48 1 cup, slices
Peas, edible-podded, boiled 67 1 cup
Peas, edible-podded, raw 42 1 cup, chopped
Peas, green, canned 34 1 cup
Peas, green, raw 36 1 cup
Pepper, ancho, dried 10 1 pepper
Peppers, banana, raw 17 1 cup
Peppers, serrano, raw 12 1 cup, chopped
Peppers, chili, green, canned 50 1 cup
Peppers, hot chile, sun-dried 17 1 cup
Peppers, hot chili, green, raw 14 ½ cup, chopped
Peppers, hot chili, red, raw 11 ½ cup, chopped
Peppers, hungarian, raw 3 1 pepper
Peppers, jalapeno, canned 24 1 cup, sliced
Peppers, jalapeno, raw 9 1 cup, sliced
Peppers, pasilla, dried 7 1 pepper
Peppers, sweet, green, raw 15 1 cup, chopped
Peppers, sweet, red, raw 10 1 cup, chopped
Pickle relish, hamburger 1 1 tbsp
Pickle relish, hot dog 1 1 tbsp
Pickles, cucumber, dill or kosher dill 60 1 cup, chopped
Pickles, cucumber, sweet 93 1 cup, slices
Poi 38 1 cup
Potato, baked, flesh and skin, no salt 26 1 potato, medium
Potato, flesh and skin, raw 26 1 potato, medium
Potatoes, baked, flesh, no salt 8 1 potato
Potatoes, microwaved, cooked in skin, flesh and skin, no salt 22 1 potato
Potatoes, microwaved, cooked in skin, flesh, no salt 8 1 potato
Potatoes, red, flesh and skin, baked 16 1 medium
Potatoes, red, flesh and skin, raw 21 1 medium
Potatoes, Russet, flesh and skin, baked 31 1 medium
Potatoes, russet, flesh and skin, raw 28 1 medium
Potatoes, white, flesh and skin, baked 14 1 medium
Potatoes, white, flesh and skin, raw 19 1 medium
Pumpkin, canned, no salt 63 1 cup
Pumpkin, boiled 37 1 cup, mashed
Pumpkin, raw 24 1 cup
Radicchio, raw 8 1 cup, shredded
Radish seeds, sprouted, raw 19 1 cup
Radishes, raw 29 1 cup, slices
Radishes, white icicle, raw 14 ½ cup, slices
Rutabagas, boiled 58 ½ cup, mashed
Rutabagas, boiled 82 1 cup, cubes
Rutabagas, raw 66 1 cup, cubes
Scallions includes tops and bulb, raw 72 1 cup, chopped
Shallots, freeze-dried 2 1 tbsp
Shallots, raw 4 1 tbsp, chopped
Soybeans, green, boiled 261 1 cup
Soybeans, green, raw 504 1 cup
Soybeans, mature seeds, sprouted, cooked, steamed 55 1 cup
Soybeans, mature seeds, sprouted, raw 23 ½ cup
Soybean nuts 116 1/4 cup
Tempeh 77 1/2 cup
Spinach, canned 194 1 cup
Spinach, boiled 245 1 cup
Spinach, raw 30 1 cup
Squash, summer, all varieties, boiled 49 1 cup, slices
Squash, summer, zucchini, includes skin, raw 17 1 cup, sliced
Squash, all varieties, cooked, baked, not salt 45 1 cup, cubes
Squash, winter, all varieties, raw 32 1 cup, cubes
Squash, zucchini, baby, raw 2 1 medium
Sweet potato, canned, vacuum pack 44 1 cup, pieces
Sweet potato, cooked, baked in skin, no salt 76 1 cup
Sweet potato, cooked, boiled, no skin 89 1 cup, mashed
Sweet potato, cooked, boiled, no skin, with salt 89 1 cup, mashed
Tomatillos, raw 2 1 medium
Tomato and vegetable juice, low sodium 27 1 cup
Tomato juice, canned, no salt added 24 1 cup
Tomato products, canned, paste, no salt added 94 1 cup
Tomato products, canned, puree, no salt added 45 1 cup
Tomato products, canned, sauce 32 1 cup
Tomatoes, green, raw 23 1 cup
Tomatoes, orange, raw 8 1 cup, chopped
Tomatoes, red, ripe, canned, packed in tomato juice 74 1 cup
Tomatoes, red, ripe, canned, stewed 87 1 cup
Tomatoes, red, ripe, cooked 26 1 cup
Tomatoes, red, ripe, raw, year round average 15 1 cup
Tomatoes, sun-dried 60 1 cup
Tomatoes, yellow, raw 15 1 cup, chopped
Turnip greens, canned, no salt added 170 1 cup
Turnip greens, raw 105-200 1 cup, chopped
Turnips, boiled 51 1 cup, cubes
Turnips, raw 39 1 cup, cubes
Vegetable juice cocktail, canned 27 1 cup
Wasabi, root, raw 166 1 cup, sliced
Waterchestnuts, chinese, canned, solids and liquids 3 ½ cup, slices
Watercress, raw 41 1 cup, chopped
Yam, cooked, boiled, drained, or baked, no salt 19 1 cup, cubes
Yam, raw 26 1 cup, cubes

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See calcium Content in Nuts, Seeds, Legumes, and Fruit tables.

81 thoughts on “Calcium in Vegetables and Vegetable Sources

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