Which green vegetable has the most calcium?

Asked By: Cheryl Sotil | Last Updated: 13th May, 2020
Category: healthy living nutrition
4/5 (153 Views . 16 Votes)
Vegetables
Food Serving Size Calcium (mg)
Kale, Collard greens 50 g (raw) 32
Bok Choy/Pak Choi 50 g (raw) 20
Broccoli 120 g (raw) 112
Gombo/Okra 120 g (raw) 77

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Also, which leafy greens have the most calcium?

Some Leafy Greens Dark, leafy greens are incredibly healthy, and some of them are high in calcium. Greens that have good amounts of this mineral include collard greens, spinach and kale. For instance, one cup (190 grams) of cooked collard greens has 266 mg — a quarter of the amount you need in a day (28).

Furthermore, what vegetables are high in calcium and vitamin D? In this Article

  • Spinach.
  • Kale.
  • Okra.
  • Collards.
  • Soybeans.
  • White beans.
  • Some fish, like sardines, salmon, perch, and rainbow trout.
  • Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal.

Accordingly, what veggies have more calcium than milk?

Better sources than milk include dark green leafy vegetables such as broccoli, kale, cabbage and watercress. Dried fruits, nuts, seeds, pulses (peas, beans and lentils) are also excellent sources of calcium.

Which fruits and vegetables have the most calcium?

A Guide to Calcium-Rich Foods

Produce Serving Size Estimated Calcium*
Bok Choy, cooked 1 cup 160 mg
Figs, dried 2 figs 65 mg
Broccoli, fresh, cooked 1 cup 60 mg
Oranges 1 whole 55 mg

39 Related Question Answers Found

Which fruit has more calcium?

Oranges are also one of the best sources of calcium after vitamin C. Blackberries, strawberries and raspberries are a few fruits that are good sources of calcium. Toss them in your salads or eat them fresh. They are known to contain more than 20 milligrams of calcium each.

What food is highest in magnesium?

Magnesium-rich foods include dark leafy greens, which play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard.

How can I get calcium without milk?

If you're avoiding dairy, make a habit of incorporating some of these other calcium-rich foods in your diet:
  1. Canned sardines.
  2. Fortified soy, almond and rice milk.
  3. Fortified orange juice.
  4. Tofu made with calcium sulfate.
  5. Canned pink salmon with bones.
  6. Fortified cereals and English muffins.
  7. Greens.
  8. Beans.

What happens if you don't get enough calcium?

If your body doesn't get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis.

Which form of Calcium is best absorbed?


Calcium citrate supplements are absorbed more easily than calcium carbonate. They can be taken on an empty stomach and are more readily absorbed by people who take acid-reducing heartburn medications. But because calcium citrate is only 21% calcium, you may need to take more tablets to get your daily requirement.

How can I increase my calcium intake naturally?

Here are some tips on how to eat more calcium.
  1. Include dairy products in your diet every day.
  2. Learn to love leafy green vegetables.
  3. Eat more fish.
  4. Replace the meat in some meals with tofu or tempeh.
  5. Snack on calcium-rich nuts like Brazil nuts or almonds.
  6. Reduce your intake of caffeine, soft drinks and alcohol.

Which foods interfere with calcium absorption?

Other components in food: phytic acid and oxalic acid, found naturally in some plants, bind to calcium and can inhibit its absorption. Foods with high levels of oxalic acid include spinach, collard greens, sweet potatoes, rhubarb, and beans.

How do you increase calcium absorption?

In addition to vitamin D, vitamin C, vitamin E, vitamin K, magnesium, and boron assist in absorbing calcium and also increasing bone mass. Exercise also helps the body absorb calcium. Because the body has a hard time absorbing a large amount of calcium at once, spreading out the intake of calcium is recommended.

Is banana a rich source of calcium?

Bananas offer potassium, magnesium, calcium, and other important nutrients for your health.

Which fruit is best for bones?


Good-for-Your-Bones Foods
Food Nutrient
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium

What is the best milk to drink for calcium?

When it comes to the calcium content of milk, cow's and goat's milk provide the most bang for your buck (300 mg per cup). For people that can't drink dairy because of allergies or dietary restrictions, milk alternatives like soy and almond milk are available.

Which vegetable is rich in calcium?

The most healthful calcium sources are green leafy vegetables and legumes, or "greens and beans" for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients.

How much vitamin D is in a glass of milk?

In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs, but the amount can be higher (or lower) depending on how much is added. Some soy and rice milks are fortified with about the same amount, but check the label since not all contain vitamin D.

How much calcium is in a glass of skim milk?

Calcium Content of Foods
Dairy and Soy Amount Calcium (mg)
Milk (skim, low fat, whole) 1 cup 300
Buttermilk 1 cup 300
Cottage Cheese 0.5 cup 65
Ice Cream or Ice Milk 0.5 cup 100

Are calcium supplements dangerous?


Potential increased health risks.
Excessive calcium supplement intake has been associated with a higher risk of kidney and possibly an increased risk of cardiovascular disease and aggressive prostate cancer.

What food has the highest calcium?

Some of the top calcium-rich foods are:
  • Cheese.
  • Yogurt.
  • Milk.
  • Sardines.
  • Dark leafy greens like spinach, kale, turnips, and collard greens.
  • Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)
  • Fortified orange juice.
  • Soybeans.

Which foods have more calcium than milk?

7 surprising foods that have more calcium than a glass of milk
  • Almonds. Shutterstock.
  • Dried figs. Shutterstock.
  • Kale. Shutterstock.
  • Canned salmon — with bones.
  • Tofu.
  • Bok choy.
  • Calcium-fortified orange juice.