Looking for non-dairy calcium food sources? Here are 10 high-calcium vegetables to eat more often, especially if you’re on a dairy-free diet!
Eat your veggies! There’s hardly anyone who hasn’t heard this phrase. And the meaning behind it is that we all need a good amount of vitamins to keep us healthy. Indeed, vegetables are most often than not associated with their high content of vitamins. But did you know that some vegetables are great sources of calcium as well? Yes, it’s mostly the green stuff as you’ll see below!
Why Do We Need Calcium
There are quite a few high-calcium vegetables that you can include in your diet to keep your bones and teeth healthy.
But calcium has more jobs in the body than being the main building block of your bones and teeth. We further need it, because it helps the muscles to contract while regulating normal heart rhythm and nerve function.
This mineral plays an important role in blood clotting as well.
That is why it is crucial we get an adequate amount of calcium from our food. Otherwise, the body will start using the calcium that is stored in our bones, which may lead to osteoporosis.
Furthermore, it’s important to make sure your body has enough vitamin D because it helps absorb calcium efficiently. A lack of vitamin D may mean that you are wasting the calcium you consume.
How Much
So, how much calcium do we need on a daily basis? An adult female aged 19-50 needs as much as 1000 mg of calcium per day. For women 51+ the daily amount is 1200 mg. For men aged 19-70 the recommended dose is 1000 mg, which increases to 1200 mg at the age of 71+.
You can get enough by eating dairy, but there are good non-dairy calcium sources as well. For example, sesame and chia seeds, sardines (or other fish with bones), almonds, tofu and the high-calcium vegetables below!
1. Parsley (138 mg Calcium)
Yes, I consider parsley a vegetable, because I tend to eat a lot of it. With about 30 mg per oz, this green plant comes first on our list of vegetables rich in calcium. It also has potent antibacterial properties and can be highly beneficial for the eyes and heart.
As one of the most popular green herbs widely used in European, Middle-Eastern, and American cuisine, you can incorporate parsley into soups, stews, salads, seafood, roasted potatoes as well as grilled vegetables.
Calcium content: 138 mg per 100gr (3.5 oz) or 1 cup of parsley provides 83 mg
2. Turnip Greens (137 mg Calcium)
Turnip greens may not be the most popular greens, but when it comes to vegetables rich in calcium, they hold a record. They are basically the dark leafy tops of turnips and one cup of them provides you with 20% of your daily need. More than a good source of calcium, turnip greens can help with eye and gut health as well. Moreover, their rich content of iron can treat anemia.
Try to include these greens in your menu during spring and fall when they are in season. You can steam or sauté them and serve as a side dish or add them to soups and stews similar to spinach. Young, tender leaves can also be eaten raw in salads or wraps.
Calcium content: 137 mg per 100gr (3.5 oz) or 1 cup of cooked turnip greens provides 197 mg
3. Kale (132 mg Calcium)
Kale is often called a superfood, so it’s probably no surprise that it is also one of the best high-calcium vegetables. It’s full of essential good-for-you nutrients and is easily available throughout the year except for the hottest months.
Baby kale leaves that are both thin and tender make an excellent addition to your salad, smoothie, or wrap. Sauté or boil the mature ones and serve as a side or in pasta, stews, or soups.
Calcium content: 132 mg per 100gr (3.5 oz) or 1 cup of cooked kale provides 195 mg
4. Beet Greens (114 mg Calcium)
You certainly have heard about the amazing health benefits of beets, but did you know that beet greens are as nutritious as their roots? Besides calcium, they’re also a great vegetable source of vitamins, fiber, and minerals, such as iron, magnesium, potassium, and zinc.
So, make sure you take advantage of these high-calcium vegetables from spring to fall when in season. Tender baby leaves are super delicious in mixed green salads, while cooked beet greens can be excellent for soups, stews, and sauces. If you are in need of a quick and healthy side, then sauté some beet greens in olive oil and serve with lemon wedges at the side.
Calcium content: 114 mg per 100gr (3.5 oz) or 1 cup of cooked beet greens provides 164 mg
5. Spinach (99 mg Calcium)
Spinach is one of those green leafy vegetables that are not only high in calcium but also packed with vitamins, antioxidants and minerals. Popeye’s favorite snack is rich in vitamin K, C, folate, carotenoids, chlorophyll, magnesium, potassium and iron.
Spinach is in season in spring and fall and you can add it to your salads or blend a few leaves in your morning smoothie. It also makes a great ingredient for your hearty soup, pasta or stew. And if you are searching for a quick and easy, yet healthy side, then sauté some spinach to add color and a fair dose of calcium to your dish.
Calcium content: 99 mg per 100gr (3.5 oz) or 1 cup of cooked spinach – 141 mg calcium
6. Okra (77 mg Calcium)
Okra may not be a staple in your kitchen, but it is an excellent non-dairy source of calcium. This flowering plant with edible seed pods comes in two colors – green and red. They are both equally delicious and a great source of magnesium, folate, fiber, and vitamins.
Although okra may not be the most popular vegetable, it is quite delicious and easy to cook. It is in season during the summer but you can find it canned all year round. You can fry it in a pan with other veggies or eggs, roast it in the oven, stew, or grill, and enjoy!
Calcium content: 77 mg per 100gr (3.5 oz) or 1 cup of cooked okra provides 123 mg
7. Broccoli (47 mg Calcium)
When talking about vegetables rich in calcium, you can’t go without broccoli. The calcium content here may not be the highest on the list, but the health benefits of broccoli are numerous.
Moreover, this cruciferous vegetable is really easy to prepare and you can consume it both raw and cooked. It works great in salads, creamy soups, stews, and power bowls. You may also add it to your pasta or roast it and serve as a side dish.
Calcium content: 40 mg per 100gr (3.5 oz) or 1 cup of cooked broccoli provides 62 mg
8. Green Beans (44 mg Calcium)
Green beans are one of the most underrated vegetables but they must have their well-deserved place on our menu. Not only are these vegetables high in calcium, but they are also good for the heart and bones, and may help with anemia.
Buy them fresh while in season from May to October to take full advantage of their high nutritional content. You can also find them frozen use them in soups, stews, or casseroles, or just serve them boiled or roasted as a side.
Calcium content: 44 mg per 100gr (3.5 oz) or 1 cup of cooked green beans provides 55 mg
9. Brussels Sprouts (37 mg Calcium)
These small green cabbages are not only cute but rich in calcium and multiple other essential nutrients. Similar to other cruciferous veggies, Brussels sprouts lower the risk of cancer and also help with high blood pressure and cholesterol.
Have them in salads, roast or stew them to make a yummy healthy side or add to pasta or wraps.
Calcium content: 36 mg per 100gr (3.5 oz) or 1 cup of cooked Brussels sprouts provides 56 mg
10. Sweet Potatoes (30 mg Calcium)
Sweet potatoes are super delicious and packed with calcium, fiber, and beta-carotene. These essential nutrients can boost your immune system and improve the health of your skin, bones, vision as well as the reproductive system.
Roasted, mashed, or air-fried sweet potatoes make an excellent side to your main meal. They pair well with meat, poultry, eggs as well as beans. Their mild sweet flavor further makes these high-calcium vegetables a great ingredient for various desserts like fudgy brownies or silky pies.
Calcium content: 30 mg per 100gr (3.5 oz) or 1 cup mashed sweet potatoes provides 77 mg
More Healthy Foods To Eat
Add these healthy high-calcium vegetables to your diet – it will improve your health in more ways than you can imagine! Now, we do need other nutrients as well, so here are some other great nutrient sources to check out:
High-Calcium Vegetables
Looking for non-dairy calcium sources? Here are 10 high-calcium vegetables to eat more often, especially if you're on a dairy-free diet!
Ingredients
Quinoa Tabbouleh
- 1 cup quinoa, cooked
- 1 cup parsley, thinly chopped
- 1/2 cup arugula, chopped
- 1 red onion, chopped
- 1 medium tomato, chopped
- peel of 1/2 lemon, grated
- 1/2 lemon, juice of
- 1 tbsp olive oil
- salt to taste
- black pepper
Instructions
- Chop all vegetables thinly.
- Add all vegetables and the rest of the ingredients to a salad bowl and mix well together.
- Add salt and pepper to taste and serve immediately.
Notes
You can find the original recipe with more details here.
Nutrition Information
Yield
1Serving Size
1Amount Per Serving Calories 447Total Fat 18gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 15gCholesterol 0mgSodium 642mgCarbohydrates 63gFiber 12gSugar 11gProtein 13g