Leafy green vegetables are some of the most nutrient-dense foods on the planet. They are loaded with vitamins, minerals, and fiber, and are a great addition to any healthy diet.

In particular, leafy greens are a good source of calcium, which is important for strong bones and teeth. In this article, we will take a look at 10 types of leafy green vegetables that are rich in calcium.

Kale

Kale is one of the most popular leafy greens, and for good reason. It is packed with vitamins A, C, and K, as well as minerals like calcium and potassium.

In fact, a single cup of cooked kale contains around 180mg of calcium, which is about 18% of your recommended daily intake. It also has a low amount of oxalates, which can interfere with calcium absorption in other foods.

Collard Greens

Collard greens are a member of the cabbage family, and are a common ingredient in Southern cooking. They are high in vitamin K, vitamin A, and antioxidants, and are also a good source of calcium.

A cup of cooked collard greens can provide around 260mg of calcium, which is about 26% of your recommended daily intake.

Spinach

Spinach is a versatile leafy green that can be eaten raw or cooked. It is loaded with vitamins and minerals, including iron, magnesium, and, of course, calcium.

One cup of cooked spinach contains about 245mg of calcium, which is equivalent to about 24% of your recommended daily intake. However, spinach also contains oxalates, which can interfere with calcium absorption, so it is important to balance your intake of spinach with other calcium-rich foods.

Bok Choy

Bok choy, also known as Chinese cabbage, is a leafy green that is commonly used in stir-frys and soups. It is low in calories but high in vitamins and minerals, including calcium.

One cup of cooked bok choy provides around 158mg of calcium, or about 16% of your recommended daily intake.

Mustard Greens

Mustard greens are a peppery, leafy green that are often used in salads and sandwiches. They are a great source of vitamins K and C, as well as calcium.

One cup of cooked mustard greens contains about 103mg of calcium, or about 10% of your recommended daily intake.

Arugula

Arugula is a type of leafy green that is known for its spicy flavor and peppery taste. It is low in calories but high in antioxidants, vitamins, and minerals, including calcium.

One cup of raw arugula contains about 32mg of calcium, or about 3% of your recommended daily intake. While this may not seem like a lot, arugula is still a great addition to any diet due to its other nutrient content.

Cabbage

Cabbage is another member of the cabbage family, and is a common ingredient in coleslaws and stir-frys. It is low in calories and high in fiber, and also contains a good amount of vitamin C and calcium.

One cup of shredded cabbage contains around 56mg of calcium, or about 6% of your recommended daily intake.

Swiss Chard

Swiss chard is a leafy green that is commonly used in Mediterranean cooking. It is high in vitamins A, K, and C, as well as minerals like iron and calcium.

One cup of cooked Swiss chard contains around 102mg of calcium, or about 10% of your recommended daily intake.

Turnip Greens

Turnip greens are another member of the cabbage family, and are often used in Southern cooking. They are high in vitamins K and C, as well as minerals like calcium.

One cup of cooked turnip greens contains around 100mg of calcium, or about 10% of your recommended daily intake.

Celery

Celery is a crunchy, low-calorie vegetable that is often used as a snack or in salads. While it is not as high in calcium as some of the other leafy greens on this list, it still contains a small amount of this important mineral.

One cup of chopped celery contains around 40mg of calcium, or about 4% of your recommended daily intake.

Conclusion

Incorporating leafy green vegetables into your diet is a great way to increase your intake of vitamins, minerals, and fiber.

The 10 types of leafy green vegetables listed above are all excellent sources of calcium, which is important for strong bones and teeth. Whether you prefer kale, spinach, or bok choy, there are plenty of delicious ways to add these nutritious vegetables to your meals.