Vegetable

Serving Size

Milligrams

Calcium

Calories

Collard greens

1/2 cup cooked from frozen

180

31

Bok choy

½ cup cooked

165

10

Spinach

½ cup cooked from frozen

150

22

Edamame (green soybeans)

½ cup cooked

130

90

Turnip greens

½ cup cooked

125

24

Kale

½ cup cooked

100

20

Parsley

½ cup raw

100

11

Swiss chard

½ cup cooked

100

18

Okra

½ cup cooked

90

18

Mustard Greens

½ cup cooked

90

11

Dandelion Greens

½ cup cooked

75

18

Artichoke

½ cup cooked

or 1 small

55

40

Leeks

½ cup cooked

55

16

Broccoli

½ cup cooked

45

20

Fennel

½ cup cooked

45

20

Nuts

Serving Size

Milligrams

Calcium

Calories

Almonds

¼ cup (4 tablespoons)

95

154

Brazil Nuts

¼ cup

55

218

Hazelnuts

¼ cup

55

180

Almond butter

1 tablespoon

43

101

Sesame seeds

1 tablespoon

63

52

Tahini

1 tablespoon

65

86

Grains

Serving Size

Milligrams

Calcium

Calories

Amaranth

½ cup cooked

135

125

Quinoa

1 cup cooked

80

222

Brown rice

1 cup cooked

50

216

Legumes

(Beans, Peas, Lentils)

Serving Size

Milligrams

Calcium

Calories

Tempeh

1 cup cooked

150

165

Soybeans, yellow

1 cup cooked

150

298

Tofu

4 ounces

120 to 400 (varies)

80 to 140

Navy Beans

1 cup cooked

110

300

Pinto Beans

1 cup cooked

100

245

White Beans

1 cup cooked

95

255

Chickpeas

1 cup cooked

95

275

Fruit and Other

Serving Size

Milligrams

Calcium

Calories

Rhubarb

½ cup raw

175

13

Figs, dried

½ cup

150

185

Blackstrap Molasses

1 tablespoon

170

47

Nondairy Milk

1 cup (8 ounces)

Varies tremendously

Read labels

40 to 150