10 Vegetables With The Lowest Calcium Content & 10 That Have The Highest
Turns Out, Green Has Tiers
There’s no one-size-fits-all in the veggie world. Each one brings something special to your plate. Some pack the calcium, others shine in fiber or antioxidants. This piece spotlights the veggies that wear the calcium crown, ranked by their content per 100 grams. Wondering where your favorite stands? Let’s break down the lineup.
1. Sour Pickles (0 mg)
Sour pickles, particularly low-sodium ones, are a rarity in the mineral world because of fermentation requirements. These pickles are crisp with proper techniques or additives and tangy from fermentation, making them the perfect snack when you're monitoring your calcium intake.
2. Pimento (0.7 mg)
You might associate pimentos with olives, but on their own, they shine bright and sweet. These red gems offer color and mild flavor without disrupting calcium moderation. Whether pureed into sauces or sliced into salads, pimentos punch up meals safely.
3. Bamboo Shoots (13 mg)
These tender-crunchy shoots find their way into stir-fries and broths with ease, especially in Asian cuisine. Their delicate flavor holds barely any calcium, making them an ideal filler for nutrient-conscious eaters.
4. Bean Sprouts (13 mg)
Crunchy and packed with hydration, bean sprouts bring life to salads and stir-fries without heavy minerals. With calcium in low quantities, they’re perfect when nutrient control matters. Toss them in late for a fresh finish because they cook quickly and stay snappy.
5. Cucumber (16 mg)
Packed mostly with water and refreshment, cucumbers add a subtle snap to meals. Their low calcium load makes them perfect for hydration-focused plates. Eat them raw or spiralize into noodles because they stay breezy and light on the bones.
6. Iceberg Lettuce (18 mg)
Light, crisp, and often the base of quick salads, iceberg lettuce delivers texture without the mineral weight. With only trace calcium, it’s your go-to for volume without commitment. Ideal for sandwiches or wraps, it cools the crunch without raising levels.
7. Radishes (25 mg)
Crunchy and peppery, radishes are your salad’s best-kept secret. You can slice them thin, toss them into tacos, or pickle them for a tangy snack. No matter the style you go for, they sneak in sharp flavor without much calcium tagging along. Light on minerals, loud on attitude.
8. Arugula (32 mg)
A peppery punch with attitude, arugula carries a tiny calcium tag. Used mostly for flavor flair, these leafy green layers are well in flatbreads or grain bowls. You’ll get taste and texture in every bite, without tipping your mineral scale.
9. Celery (40 mg)
Celery snaps with confidence but sidesteps significant calcium. Dunk into hummus, dice into soup bases, or munch raw. Known for its hydration and fiber, this stalky favorite fits perfectly into low-calcium menus.
10. Kohlrabi (24 mg)
Think of kohlrabi as the cool cousin of cabbage. It crunches like an apple but brings a mild, turnip-like flavor. Peel it, slice thin, or roast it, and it’s low in calcium and ready to play supporting roles in inventive dishes.
So far, you’ve seen the softer side of the scale. But that’s just one end of the spectrum. Coming up next are the vegetables that lead the pack in calcium content.
1. Fireweed (429 mg)
This wild green’s blazing name suits its potent profile. With an astonishing 429 mg of calcium per 100g, fireweed trumps many leafy greens. Harvested young, it’s ideal for salads or sautés. If you want dense nutrients, this weed’s pure gold.
2. Stinging Nettle (430 mg)
When you brush past a stinging nettle carelessly, it bites back, but boiling it unlocks one of nature’s richest calcium troves. You can add it to soups or make a tea. Just remember to wear your gloves when you are boiling it.
Bakd&Raw by Karolin Baitinger on Unsplash
3. Grape Leaves (363 mg)
Not just a dolma wrapper, grape leaves carry a robust 363 mg of calcium. Their tangy edge complements Mediterranean dishes beautifully. To savor them, you could boil gently or stuff with rice or lamb.
4. Collard Greens (357 mg)
A staple of Southern cuisine, collard greens provide powerhouse nutrition with 357 mg of calcium. Slow-cook with smoked meat or stir-fry in sesame oil to get all that calcium goodness. Tough on texture and rich in taste, they make every bite count toward strong, healthy bones.
5. Lambsquarters (309 mg)
Often overlooked as a weed, lambsquarters proves that weeds can feed your calcium appetite. They outclass spinach in calcium, offering 309 mg per 100g. Steam or stir-fry this green, and you gain a mineral-rich, tender leaf that thrives under humble appearances.
Matt Lavin from Bozeman, Montana, USA on Wikimedia
6. Beet Greens (117 mg)
Don’t toss beet green tops because they deliver 117 mg of calcium with a slightly bitter flavor. Sauté them with olive oil, garlic, and lemon to mellow the bite and boost the taste. What once seemed like waste turns into bone-strengthening gold.
7. Kale (150 mg)
Everyone’s favorite superfood delivers again with 150 mg of calcium. Whether massaged into salads, blended into smoothies, or crisped into chips, kale flexes serious muscle in the calcium game. Love your bones? Then love your kale.
8. Bok Choy (158 mg)
Mild and juicy, bok choy packs 158mg of calcium per 100g while bringing a gentle crunch to your plate. Best stir-fried quickly to retain nutrients, it blends seamlessly into Asian cuisine. These cabbage varieties are your low-fat ticket to a stronger frame.
9. Mustard Greens (103 mg)
Zesty and sharp, mustard greens fire up your palate and calcium intake at once. They register 103 mg per 100g. To get the best out of mustard greens, braise them with vinegar and chili flakes, and enjoy a spicy, nutritious side dish that’s far from bland.
10. Okra (77 mg)
Okra might be slimy, but its nutritional value is worth it. This veggie’s 77 mg of calcium pairs with fiber and vitamin C. Stewing it in gumbo, roasting it until crispy, or pickling it delivers the nutrients. Okra is one of the greens that always gives back.
