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200 Vegetables Highest in Calcium

Ranked by a serving size.
1300mg Calcium = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

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  1. Dried Agar Seaweed
    625mg (48% DV) in 100 grams
  2. Mustard Spinach
    315mg (24% DV) in 1 cup, chopped
  3. Cooked Mustard Spinach
    284.4mg (22% DV) in 1 cup, chopped
  4. Cooked Collards
    267.9mg (21% DV) in 1 cup, chopped
  5. Cooked Spinach
    244.8mg (19% DV) in 1 cup
  6. Cooked Nopales
    244.4mg (19% DV) in 1 cup
  7. Cooked Turnip Greens
    197.3mg (15% DV) in 1 cup, chopped
  8. Jute Potherb (Molokhiya) (Cooked)
    183.6mg (14% DV) in 1 cup
  9. Cooked Scotch Kale
    171.6mg (13% DV) in 1 cup, chopped
  10. Cooked Mustard Greens
    165.2mg (13% DV) in 1 cup, chopped
  11. Cooked Beet Greens
    164.2mg (13% DV) in 1 cup (1 Inch pieces)
  12. Pak-Choi (Bok Choy) (Cooked)
    158.1mg (12% DV) in 1 cup, shredded
  13. Cooked Dandelion Greens
    147mg (11% DV) in 1 cup, chopped
  14. Nopales
    141mg (11% DV) in 1 cup, sliced
  15. Scotch Kale
    137.4mg (11% DV) in 1 cup, chopped
  16. Cooked Okra
    123.2mg (9% DV) in 1 cup slices
  17. Vinespinach
    109mg (8% DV) in 100 grams
  18. Chinese Broccoli
    105mg (8% DV) in 100 grams
  19. Turnip Greens
    104.5mg (8% DV) in 1 cup, chopped
  20. Dandelion Greens
    102.9mg (8% DV) in 1 cup, chopped
  21. Cooked Swiss Chard
    101.5mg (8% DV) in 1 cup, chopped
  22. Cooked Broccoli Raab
    100.3mg (8% DV) in 1 NLEA serving
  23. Cooked Podded Peas
    94.4mg (7% DV) in 1 cup
  24. Cooked Kale
    93.6mg (7% DV) in 1 cup, chopped
  25. Baked Acorn Squash
    90.2mg (7% DV) in 1 cup, cubes
  26. Cooked Purslane
    89.7mg (7% DV) in 1 cup
  27. Cooked Chinese Broccoli
    88mg (7% DV) in 1 cup
  28. Cooked New Zealand Spinach
    86.4mg (7% DV) in 1 cup, chopped
  29. Palm Hearts (Canned)
    84.7mg (7% DV) in 1 cup
  30. Cooked Butternut Squash
    84.1mg (6% DV) in 1 cup, cubes
  31. Collards
    83.5mg (6% DV) in 1 cup, chopped
  32. Parsley
    82.8mg (6% DV) in 1 cup chopped
  33. Cooked Garden Cress
    82.4mg (6% DV) in 1 cup
  34. Okra
    82mg (6% DV) in 1 cup
  35. Stirfried Soybean Sprouts
    82mg (6% DV) in 100 grams
  36. Mashed Sweet Potatoes
    76.5mg (6% DV) in 1 cup
  37. Bok Choy
    73.5mg (6% DV) in 1 cup, shredded
  38. Cooked Cabbage
    72mg (6% DV) in 1 cup
  39. Canned Lima Beans
    69.4mg (5% DV) in 1 cup
  40. Cooked Chrysanthemum
    69mg (5% DV) in 1 cup (1 Inch pieces)
  41. Cooked Escarole
    69mg (5% DV) in 1 cup
  42. Cooked Snow Peas
    67.2mg (5% DV) in 1 cup
  43. Butternut Squash
    67.2mg (5% DV) in 1 cup, cubes
  44. Celeriac
    67.1mg (5% DV) in 1 cup
  45. Mustard Greens
    64.4mg (5% DV) in 1 cup, chopped
  46. Canned Pumpkin
    63.7mg (5% DV) in 1 cup
  47. Cooked Acorn Squash
    63.7mg (5% DV) in 1 cup, mashed
  48. Cooked Red Cabbage
    63mg (5% DV) in 1 cup
  49. Cooked Celery
    63mg (5% DV) in 1 cup, diced
  50. Broccoli (Cooked)
    62.4mg (5% DV) in 1 cup chopped
  51. Cooked Burdock Root
    61.3mg (5% DV) in 1 cup (1 Inch pieces)
  52. Rutabagas (Neeps, Swedes)
    60.2mg (5% DV) in 1 cup, cubes
  53. Chrysanthemum Leaves
    59.7mg (5% DV) in 1 cup, chopped
  54. Cooked Yellow Snap Beans
    57.5mg (4% DV) in 1 cup
  55. Artichokes (Globe or French)
    56.3mg (4% DV) in 1 artichoke, medium
  56. Brussels Sprouts (Cooked)
    56.2mg (4% DV) in 1 cup
  57. Cooked Soybean Sprouts
    55.5mg (4% DV) in 1 cup
  58. Cooked Green Snap Beans
    55mg (4% DV) in 1 cup
  59. Cooked Malabar Spinach
    54.6mg (4% DV) in 1 cup
  60. Cooked Lima Beans
    54.4mg (4% DV) in 1 cup
  61. Cooked Swamp Cabbage
    52.9mg (4% DV) in 1 cup, chopped
  62. Leeks
    52.5mg (4% DV) in 1 cup
  63. Cooked Turnips
    51.5mg (4% DV) in 1 cup, cubes
  64. Green Chili Peppers
    50mg (4% DV) in 1 cup
  65. Cooked Pumpkin Flowers
    49.6mg (4% DV) in 1 cup
  66. Kimchi
    49.5mg (4% DV) in 1 cup
  67. Cooked Summer Squash
    48.6mg (4% DV) in 1 cup, sliced
  68. Parsnips
    47.9mg (4% DV) in 1 cup slices
  69. Soybean Sprouts
    46.9mg (4% DV) in 1 cup
  70. Cooked Carrots
    46.8mg (4% DV) in 1 cup slices
  71. Cooked Onions
    46.2mg (4% DV) in 1 cup
  72. Acorn Squash
    46.2mg (4% DV) in 1 cup, cubes
  73. Cooked Winter Squash
    45.1mg (3% DV) in 1 cup, cubes
  74. Canned Tomato Puree
    45mg (3% DV) in 1 cup
  75. Taro
    44.7mg (3% DV) in 1 cup, sliced
  76. Beet Greens (Raw)
    44.5mg (3% DV) in 1 cup
  77. Citronella (Lemon Grass)
    43.6mg (3% DV) in 1 cup
  78. Cooked Savoy Cabbage
    43.5mg (3% DV) in 1 cup, shredded
  79. Cooked Sweet Potatoes
    43.3mg (3% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  80. Broccoli Raab (Rapini)
    43.2mg (3% DV) in 1 cup chopped
  81. Cooked Green Peas
    43.2mg (3% DV) in 1 cup
  82. Pea Sprouts
    43.2mg (3% DV) in 1 cup
  83. Swamp Cabbage
    43.1mg (3% DV) in 1 cup, chopped
  84. Broccoli
    42.8mg (3% DV) in 1 cup chopped
  85. Fennel
    42.6mg (3% DV) in 1 cup, sliced
  86. Sauerkraut
    42.6mg (3% DV) in 1 cup
  87. Asparagus (Cooked)
    41.4mg (3% DV) in 1 cup
  88. Cooked Kohlrabi
    41.3mg (3% DV) in 1 cup slices
  89. Watercress
    40.8mg (3% DV) in 1 cup, chopped
  90. Garden Cress
    40.5mg (3% DV) in 1 cup
  91. Cooked Celeriac
    40.3mg (3% DV) in 1 cup pieces
  92. Red Cabbage
    40.1mg (3% DV) in 1 cup, chopped
  93. Sweet Potatoes
    39.9mg (3% DV) in 1 cup, cubes
  94. Cooked Cookneck Summer Squash
    39.6mg (3% DV) in 1 cup, sliced
  95. Turnips
    39mg (3% DV) in 1 cup, cubes
  96. Canned Asparagus
    38.7mg (3% DV) in 1 cup
  97. Poi
    38.4mg (3% DV) in 1 cup
  98. Cooked Leeks
    37.2mg (3% DV) in 1 leek
  99. Green Snap Beans (Raw)
    37mg (3% DV) in 1 cup 1/2 Inch pieces
  100. Yellow Snap Beans
    37mg (3% DV) in 1 cup 1/2 Inch pieces
  101. Brussels Sprouts (Raw)
    37mg (3% DV) in 1 cup
  102. Onions
    36.8mg (3% DV) in 1 cup, chopped
  103. Cooked Pumpkin
    36.8mg (3% DV) in 1 cup, mashed
  104. Lotus Root
    36.5mg (3% DV) in 10 slices (2-1/2 Inch dia)
  105. Peas
    36.3mg (3% DV) in 1 cup
  106. Cooked Scallop Squash
    36mg (3% DV) in 1 cup, mashed
  107. Cabbage
    35.6mg (3% DV) in 1 cup, chopped
  108. Cooked Artichokes (Globe or French)
    35.3mg (3% DV) in 1 cup
  109. Cooked Hubbard Squash
    34.9mg (3% DV) in 1 cup, cubes
  110. Cassava
    33mg (3% DV) in 1 cup
  111. Succotash
    32.6mg (3% DV) in 1 cup
  112. Cooked Spaghetti Squash
    32.6mg (3% DV) in 1 cup
  113. New Zealand Spinach
    32.5mg (2% DV) in 1 cup, chopped
  114. Winter Squash
    32.5mg (2% DV) in 1 cup, cubes
  115. Kohlrabi
    32.4mg (2% DV) in 1 cup
  116. Cooked Zucchini
    32.4mg (2% DV) in 1 cup, sliced
  117. Asparagus
    32.2mg (2% DV) in 1 cup
  118. Arugula
    32mg (2% DV) in 1 cup
  119. Fiddlehead Ferns
    32mg (2% DV) in 100 grams
  120. Cooked Napa Cabbage
    31.6mg (2% DV) in 1 cup
  121. Oriental Radishes
    31.3mg (2% DV) in 1 cup slices
  122. Kidney Bean Sprouts
    31.3mg (2% DV) in 1 cup
  123. Cooked Rutabagas (Neeps, Swedes)
    30.6mg (2% DV) in 1 cup, cubes
  124. Pumpkin Leaves (Cooked)
    30.5mg (2% DV) in 1 cup
  125. Spinach
    29.7mg (2% DV) in 1 cup
  126. Sweet Onions
    29.6mg (2% DV) in 1 NLEA serving
  127. Chrysanthemum
    29.3mg (2% DV) in 1 cup (1 Inch pieces)
  128. Chicory Greens
    29mg (2% DV) in 1 cup, chopped
  129. Radishes
    29mg (2% DV) in 1 cup slices
  130. Cooked Parsnips
    28.9mg (2% DV) in 1/2 cup slices
  131. Cooked Green Cauliflower
    28.8mg (2% DV) in 1/5 head
  132. Morel Mushrooms
    28.4mg (2% DV) in 1 cup
  133. Purslane
    28mg (2% DV) in 1 cup
  134. Cooked Beets
    27.2mg (2% DV) in 1 cup
  135. Baby Carrots
    27.2mg (2% DV) in 1 NLEA serving
  136. Snow Peas
    27.1mg (2% DV) in 1 cup, whole
  137. Crookneck Summer Squash
    26.7mg (2% DV) in 1 cup sliced
  138. Cooked Tomatoes
    26.4mg (2% DV) in 1 cup
  139. Stewed Tomatoes
    26.3mg (2% DV) in 1 cup
  140. Endive
    26mg (2% DV) in 1 cup
  141. Baked Potatoes (With Skin)
    26mg (2% DV) in 1 potato medium
  142. Celery
    25.6mg (2% DV) in 1 stalk, large (11 Inch-12 Inch long)
  143. Yam
    25.5mg (2% DV) in 1 cup, cubes
  144. Cooked Oriental Radishes
    25mg (2% DV) in 1 cup, sliced
  145. Pickled Beets
    25mg (2% DV) in 1 cup slices
  146. Scallop Squash
    24.7mg (2% DV) in 1 cup slices
  147. Chicory Roots
    24.6mg (2% DV) in 1 root
  148. Savoy Cabbage
    24.5mg (2% DV) in 1 cup, shredded
  149. Kale
    24mg (2% DV) in 1 cup 1 Inch pieces, loosely packed
  150. Carrots
    23.8mg (2% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  151. Cooked Taro
    23.8mg (2% DV) in 1 cup, sliced
  152. Canned Tomato Paste
    23.8mg (2% DV) in 1/4 cup
  153. Cauliflower
    23.5mg (2% DV) in 1 cup chopped (1/2 Inch pieces)
  154. Spaghetti Squash
    23.2mg (2% DV) in 1 cup, cubes
  155. Hash Browns
    21.8mg (2% DV) in 1 cup
  156. Beets (Raw)
    21.8mg (2% DV) in 1 cup
  157. Sweet Pickled Cucumbers
    21.4mg (2% DV) in 1 large Gherkin (3 Inch long)
  158. Green Cauliflower
    21.1mg (2% DV) in 1 cup
  159. Jerusalem-artichokes raw
    21mg (2% DV) in 1 cup slices
  160. Cooked Chayote
    20.8mg (2% DV) in 1 cup (1 Inch pieces)
  161. Sweet Yellow Peppers
    20.5mg (2% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  162. Dill Pickles
    20mg (2% DV) in 1 spear, small
  163. Reduced Sodium Dill Pickles
    20mg (2% DV) in 1 spear, small
  164. Cooked Cauliflower
    19.8mg (2% DV) in 1 cup
  165. Zucchini
    19.8mg (2% DV) in 1 cup, chopped
  166. Bamboo Shoots
    19.6mg (2% DV) in 1 cup (1/2 Inch slices)
  167. Radish Sprouts
    19.4mg (1% DV) in 1 cup
  168. Lentil Sprouts
    19.3mg (1% DV) in 1 cup
  169. Butterhead Lettuce
    19.3mg (1% DV) in 1 cup, shredded or chopped
  170. Cooked Yam
    19mg (1% DV) in 1 cup, cubes
  171. Swiss Chard
    18.4mg (1% DV) in 1 cup
  172. Laver Seaweed
    18.2mg (1% DV) in 10 sheets
  173. Canned Straw Mushrooms
    18.2mg (1% DV) in 1 cup
  174. Baked Russet Potatoes
    18mg (1% DV) in 100 grams
  175. Bitter Melon
    17.7mg (1% DV) in 1 cup (1/2 Inch pieces)
  176. Kanpyo
    17.6mg (1% DV) in 1 strip
  177. Banana Peppers
    17.4mg (1% DV) in 1 cup
  178. Canned Mushrooms
    17.2mg (1% DV) in 1 cup
  179. Summer Squash
    17mg (1% DV) in 1 cup, sliced
  180. Kelp Seaweed
    16.8mg (1% DV) in 2 tbsp (1/8 cup)
  181. Sun-dried Hot Chile Peppers
    16.7mg (1% DV) in 1 cup
  182. Cucumber
    16.6mg (1% DV) in 1 cup
  183. Hubbard Squash
    16.2mg (1% DV) in 1 cup, cubes
  184. Green Tomatoes
    16mg (1% DV) in 1 medium
  185. Jew's Ear
    15.8mg (1% DV) in 1 cup slices
  186. Crimini Mushrooms
    15.7mg (1% DV) in 1 cup whole
  187. Crimini Mushrooms (Exposed to Sunlight or UV)
    15.7mg (1% DV) in 1 cup whole
  188. Cooked Lotus Root
    15.6mg (1% DV) in 1/2 cup
  189. Baked Red Potatoes
    15.6mg (1% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  190. Romain Lettuce
    15.5mg (1% DV) in 1 cup shredded
  191. Yellow Tomatoes
    15.3mg (1% DV) in 1 cup, chopped
  192. Pumpkin Leaves
    15.2mg (1% DV) in 1 cup
  193. Wakame
    15mg (1% DV) in 2 tbsp (1/8 cup)
  194. Green Bell Peppers
    14.9mg (1% DV) in 1 cup, chopped
  195. Tomatoes
    14.9mg (1% DV) in 1 cup cherry tomatoes
  196. Onion Rings
    14.9mg (1% DV) in 1 cup
  197. Bamboo Shoots (Cooked)
    14.4mg (1% DV) in 1 cup (1/2 Inch slices)
  198. Cooked Lentil Sprouts
    14mg (1% DV) in 100 grams
  199. White Icicle Radishes (Daikon)
    13.5mg (1% DV) in 1/2 cup slices
  200. Iceberg Lettuce
    13mg (1% DV) in 1 cup shredded

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.