Calcium is necessary for the growth and maintenance of strong bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm. It is inevitable to increase the daily dosage if you suffer from diseases like arthritis or osteoporosis. They should be part of your daily diet.
#1: Collard Greens
| Calcium in 100g | Per cup, chopped (36g) | Per cup, cooked (190g) |
| 232mg (23% DV) | 84mg (8% DV) | 268mg (27% DV) |
#2: Curly (Scotch) Kale
| Calcium in 100g | Per cup, chopped (67g) | Per cup, cooked (130g) |
| 205mg (21% DV) | 137mg (14% DV) | 172mg (17% DV) |
#3: Turnip Greens
| Calcium in 100g | Per cup, chopped (55g) | Per cup, cooked (144g) |
| 190mg (19% DV) | 105mg (10% DV) | 197mg (20% DV) |
#4: Arugula (Rocket)
| Calcium in 100g | Per � cup (10g) | Per leaf (2g) |
| 160mg (16% DV) | 16mg (2% DV) | 3mg (0% DV) |
#5: Kale
| Calcium in 100g | Per cup, pieces (16g) | Per cup, cooked (130g) |
| 150mg (15% DV) | 24mg (2% DV) | 94mg (9% DV) |
#6: Spinach (Cooked)
| Calcium in 100g | Per cup (180g) | Per cup, raw (30g) |
| 136mg (14% DV) | 245mg (24% DV) | 30mg (3% DV) |
#7: Watercress
| Calcium in 100g | Per cup, chopped (34g) | Per 10 sprigs (25g) |
| 120mg (12% DV) | 41mg (4% DV) | 30mg (3% DV) |
#8: Mustard Greens (Cooked)
| Calcium in 100g | Per cup, chopped (140g) | Per cup, raw (56g) |
| 118mg (12% DV) | 165mg (17% DV) | 64mg (6% DV) |
#9: Broccoli Raab (Rapini, cooked)
| Calcium in 100g | Per serving (85g) | Per bunch (437g) |
| 118mg (12% DV) | 100mg (10% DV) | 516mg (52% DV) |
#10: Beet Greens
| Calcium in 100g | Per cup (38g) | Per 1/2 cup (19g) |
| 117mg (12% DV) | 44mg (4% DV) | 22mg (2% DV) |
#11: Pak Choi (Chinese Cabbage)
| Calcium in 100g | Per cup, shredded (70g) | Per head (840g) |
| 105mg (11% DV) | 74mg (7% DV) | 882mg (88% DV) |
#12: Okra
| Calcium in 100g | Per cup (100g) | Per 8 pods (95g) |
| 82mg (8% DV) | 82mg (8% DV) | 78mg (8% DV) |
#13: Garden Cress
| Calcium in 100g | Per cup (50g) | Per sprig (1g) |
| 81mg (8% DV) | 41mg (4% DV) | 1mg (0% DV) |
#14: Spring Onions
| Calcium in 100g | Per cup, chopped (100g) | Per onion (15g) |
| 72mg (7% DV) | 72mg (7% DV) | 11mg (1% DV) |
#15: Leeks
| Calcium in 100g | Per leek (89g) | Per slice (6g) |
| 59mg (6% DV) | 53mg (5% DV) | 4mg (0% DV) |
#16: Swiss Chard (Cooked)
| Calcium in 100g | Per cup, chopped (175g) | Per cup, raw (36g) |
| 58mg (6% DV) | 102mg (10% DV) | 18mg (2% DV) |
#17: Snap Beans (Cooked)
| Calcium in 100g | Per cup, pieces (116g) | Per 1/2 cup, pieces (58g) |
| 55mg (6% DV) | 64mg (6% DV) | 32mg (3% DV) |
#18: Endive
| Calcium in 100g | Per 1/2 cup, chopped (25g) | Per head (513g) |
| 52mg (5% DV) | 13mg (1% DV) | 267mg (27% DV) |
#19: Fennel
| Calcium in 100g | Per cup, sliced (87g) | Per bulb (234g) |
| 49mg (5% DV) | 43mg (4% DV) | 115mg (11% DV) |
#20: Cabbage (Cooked)
| Calcium in 100g | Per 1/2 cup, shredded (75g) | Per head (1262g) |
| 48mg (5% DV) | 36mg (4% DV) | 606mg (61% DV) |
#21: Butternut Squash
| Calcium in 100g | Per cup, cubes (140g) | Per cup, cooked (205g) |
| 48mg (5% DV) | 67mg (7% DV) | 84mg (8% DV) |
#22: Broccoli
| Calcium in 100g | Per cup, chopped (91g) | Per spear (31g) |
| 47mg (5% DV) | 43mg (4% DV) | 15mg (1% DV) |
#23: Artichokes (Globe)
| Calcium in 100g | Per large artichoke (162g) | Per medium artichoke (128g) |
| 44mg (4% DV) | 71mg (7% DV) | 56mg (6% DV) |
#24: Celeriac
| Calcium in 100g | Per cup (156g) | Per cup, cooked (155g) |
| 43mg (4% DV) | 67mg (7% DV) | 40mg (4% DV) |
#25: Rutabagas (Swede)
| Calcium in 100g | Per cup, cubes (140g) | Per small Swede (192g) |
| 43mg (4% DV) | 60mg (6% DV) | 83mg (8% DV) |
#26: Brussels Sprouts
| Calcium in 100g | Per cup (88g) | Per sprout (19g) |
| 42mg (4% DV) | 37mg (4% DV) | 8mg (1% DV) |
#27: Celery (Cooked)
| Calcium in 100g | Per cup, diced (150g) | Per 2 stalks (75g) |
| 42mg (4% DV) | 63mg (6% DV) | 32mg (3% DV) |
#28: Sweet Potato
| Calcium in 100g | Per cup (200g) | Per potato (114g) |
| 38mg (4% DV) | 76mg (8% DV) | 43mg (4% DV) |
#29: Parsnips
| Calcium in 100g | Per 1/2 cup, slices (78g) | Per parsnip (160g) |
| 37mg (4% DV) | 29mg (3% DV) | 59mg (6% DV) |
#30: Lettuce (Green)
| Calcium in 100g | Per cup, shredded (36g) | Per head (360g) |
| 36mg (4% DV) | 13mg (1% DV) | 130mg (13% DV) |
#31: Lima Beans
| Calcium in 100g | Per cup (156g) | Per cup, cooked (170g) |
| 34mg (3% DV) | 53mg (5% DV) | 54mg (5% DV) |
John McPherson, MD
John is a renowned specialist for effective treatment of back pain, sciatica, arthritis and osteoporosis. He is currently running intensive courses on a special Japanese Pain Reduction System. you can check hi self-treatment course by clicking here.
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