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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