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