Medically reviewed by Kayla Girgen, RD

• Calcium supports bone strength, muscle contraction, and nerve signaling. 
• Several leafy greens can help you add more calcium to your diet in servings that are realistic and easy to add to meals.
• However, some greens contain a significant amount oxalates, which can interfere with calcium absorption, so some are better than others.

Calcium is essential for strong bones and teeth, as well as healthy muscle movement and heart rhythm. Many people reach for dairy when they want to boost their calcium levels, but certain vegetables can help get you closer to your daily goal, too.

1. Collard Greens

• Calcium content: 249 milligrams (mg)
• Serving size: 1 cup, cooked

Collard greens are one of the best vegetable sources of calcium—a cup of cooked greens provides 19% of the recommended daily value (DV) for adults. These leafy greens are also one of the best dietary sources of vitamin K, which works with calcium to support bone health and reduce the risk of fractures.

Collards are commonly braised, sautéed, or added to soups.

2. Kale

• Calcium content: 177 mg
• Serving size: 1 cup, cooked

A standard serving of cooked kale provides 13.6% DV for calcium. However, raw kale actually contains a bit more—a normal serving of about 4 cups of raw kale provides 16.6% DV. Kale also supplies antioxidants and vitamins K, A, and C. Combined, these help support heart health, protect against cell damage, boost immunity, and more.

There are many ways to add kale to your diet, including using it as a salad base, blending it into smoothies, or lightly sautéing it as a side dish.

3. Turnip Greens

• Calcium content: 197 mg
• Serving size: 1 cup, cooked and chopped

Turnip greens—which grow above turnip roots—are considered the healthiest part of the plant. They offer 15% DV for calcium in a 1-cup cooked serving, as well as significant amounts of fiber, folate, vitamin A, vitamin K, and more.

These vegetables come from the same family as broccoli, cabbage, Brussels sprouts, and cauliflower; however, they carry a distinct bitter taste that sets them apart. For this reason, turnip greens are usually cooked or steamed. People often pair them with fats, or with acidic flavors like lemon or vinegar.

4. Mustard Greens

• Calcium content: 165 mg
• Serving size: 1 cup, cooked and chopped

Just 1 cup of cooked mustard greens can give you 12.7% DV for calcium. This vegetable is also a great source of vitamin K, offering nearly seven times more than the DV, to further support bone health. Plus, mustard greens contain significant amounts of beta-carotene, an antioxidant that's converted into vitamin A to support vision and immune health.

Mustard greens are featured in Asian, African, and Southern American cooking, and have tender leaves and a unique, spicy flavor. These greens can be sautéed, added to soups and grain dishes, or used to make kimchi.

5. Broccoli Rabe (Rapini)

• Calcium content: 185 mg
• Serving size: 1 cup, cooked

Cooked broccoli rabe, also called rapini, provides 14.2% of the recommended daily calcium intake in each cup. It's also rich in vitamin K, which supports bone health, as well as a number of different antioxidants that can help protect against cell damage.

Broccoli rabe consists of leaves, stems, and small florets (like those you might see on a normal head of broccoli). It has a slightly pungent flavor and is commonly used in Italian cooking. People often pair it with olive oil, garlic, and chili flakes.

How To Get Enough Calcium From Vegetables

Yogurt, milk, sardines, and fortified juices still pack the greatest calcium punch; however, leafy green vegetables can meaningfully contribute to your daily calcium intake when eaten in sufficient portions. Eating a variety of these vegetables throughout the week helps support bone health while also providing fiber and antioxidants.

To further boost absorption and maximize the calcium you're getting from collard greens, kale, and other calcium-rich leafy greens, pay attention to:

• Vitamin D intake: Vitamin D plays a crucial role in your body's ability to absorb calcium. Because of that, you may want to pair calcium-rich vegetables with trout, salmon, fortified mushrooms, or other foods that contain vitamin D.
• Oxalate levels: Certain vegetables, including leafy green vegetables, contain plant compounds called oxalates. Calcium binds with oxalates in the digestive system, which helps prevent the formation of kidney stones. However, when calcium binds with oxalate, it can't be absorbed or used by the body. For greatest calcium absorption, try prioritizing low-oxalate vegetables, including turnip greens and kale, over higher-oxalate ones like spinach, collard greens, or beet greens.

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Kristina Dawson