Maintaining a high level of self-sufficiency requires ensuring our diets are rich in essential nutrients. Calcium, in particular, is crucial for overall health and wellbeing. While dairy products are a common source of calcium, they’re not the only option. In fact, cultivating your own garden can provide an alternative means of obtaining this vital mineral.
For those interested in self-sufficiency, it’s essential to explore plants that are naturally high in calcium content.
By growing these crops in your own garden, you’ll be able to incorporate this essential nutrient into your diet without relying on dairy products.
The Best Calcium-Rich Plants
While many people may underestimate the abundance of calcium-rich plants, it’s surprising to note that numerous options exist for growing these nutrient-dense crops. Moreover, most of these varieties are remarkably easy to cultivate across a wide range of climates, making them accessible to many homesteaders. Let’s explore 40 plant-based calcium sources that can be grown and harvested on your own property.
Spinach
Spinach is often touted as one of the most delicious leafy greens, and its nutritional profile does nothing to dispel this reputation. Not only is it rich in calcium, boasting an impressive 99 milligrams per 100-gram serving, but it also contains a significant amount of oxalic acid. While oxalates can prevent your body from absorbing calcium, excessive exposure has been linked to long-term kidney issues.
To mitigate the potential risks associated with spinach’s high oxalate content, consider incorporating other leafy greens into your diet to achieve a balanced nutritional intake.
Kale
Kale, a nutrient-dense brassica, boasts an impressive 150 milligrams of calcium per 100 grams, eclipsing spinach in this department. This high-calcium content is consistent across various kale varieties, including tender Red Russian and the more textured Lacinato. As you savor each bite, you can be confident that you’re supporting healthy teeth and bone development.
Collards
When seeking out plants rich in calcium, collards should certainly top your list. Boasting an impressive 232 milligrams of calcium per 100 gram serving, these nutritional powerhouses also provide substantial amounts of iron, magnesium, vitamins A, C, and K, as well as several B vitamins. With their versatility allowing for slow-braising to achieve tender perfection or raw wrapping, collards are a fantastic addition to any culinary repertoire.
Broccoli
While opinions about this particular cruciferous vegetable tend to be polarized, one aspect that’s hard to dispute is its impressive nutritional profile. In fact, 100 grams of this brassica contains a significant amount of calcium – specifically, 62 milligrams. Its versatility in the kitchen is another major plus. Enjoy it cooked or raw, perhaps even paired with a tasty hummus dip for an added boost of iron. Alternatively, use it as a key ingredient in your go-to soup recipe.
Rapini (Brassica rabe)
For those who share a passion for broccoli, the similarities to rapini (broccoli rabe) are undeniable. This leafy green vegetable is a staple in both Mediterranean and Asian cuisines, boasting an impressive 108 mg of calcium per 100 g serving. Rapini’s versatility allows it to be prepared in various ways, including steaming and braising, with the added flavors of garlic or hoisin sauce.
Bok Choy
These miniature cabbages are undeniably charming, and their nutritional profile is just as impressive. As part of the brassica family, which includes other calcium-rich veggies like broccoli and kale, they’re an excellent source of plant-based calcium. In fact, a 100g serving provides around 105mg of this essential mineral, making them a great addition to a healthy diet.
Brussels Sprouts
While they may not boast the same level of calcium as some other vegetables, their flavor profile is certainly worth noting. In fact, these cabbage relatives pack a whopping 42 milligrams of calcium per 100 grams, making them a tasty and nutritious addition to any meal. For an extra burst of flavor, consider roasting or pan-frying them with garlic and olive oil – the perfect combination for a satisfying dining experience.
Kohlrabi
While kohlrabi may not boast an impressive 100g calcium content of 24mg, their unique appearance and versatility make them a compelling addition to the list. With their mild flavor and crunchy texture, they can be enjoyed cooked or raw in a variety of dishes – from hearty stews to refreshing salads. Additionally, kohlrabi’s ability to thrive in challenging environments makes it an attractive option for gardeners in zones 3-6.
This underrated vegetable is definitely worth considering for your next gardening project.
Mustard Greens
Mustard greens are often cultivated as a trap crop, but for those who crave an extra kick in their leafy greens, consider cultivating them as a calcium-rich addition to your meals. With approximately 115 milligrams of calcium per 100 grams, these spicy greens can add a bold and fiery flavor dimension to any dish they’re incorporated into.
Arugula
Arugula, often overlooked as a humble leafy green, holds a surprising secret – it’s a member of the same family as broccoli and cauliflower. This classification also makes it an excellent source of calcium, boasting one of the highest concentrations among its cruciferous kin. Specifically, 100 grams of arugula contain a substantial 160 milligrams of calcium, a significant boost for those looking to increase their daily intake.
Swiss Chard
Stinging Nettles
Harvesting stinging nettles requires a bit more effort compared to other greens on the list, but the payoff is well worth it. Not only do they provide an impressive 481 milligrams of calcium per 100 grams, but they’re also a rich source of iron and microproteins that are easily absorbed by women’s bodies. To reap these benefits, don your thickest gloves and sturdiest clothing next spring and gather several baskets’ worth of these prickly yet nutritious plants.
Once you’ve harvested them, you can transform them into a variety of delicious dishes such as soup, spanakopita, tea, or even nettle cake. Your body will undoubtedly thank you.
Dandelions
For those who appreciate the pungency of bitter greens, the humble dandelion might just become a new favorite ingredient. And you don’t need to travel far to find it – simply head out to your own lawn! As it turns out, dandelions are an excellent source of calcium, boasting an impressive 187 milligrams per 100 grams serving. With their widespread presence in many areas, you might be surprised at just how easily you can incorporate these tiny greens into your culinary creations.
Parsley
While exploring plants rich in calcium, people tend to focus on vegetables and roots, overlooking the humble herb. However, parsley is a hidden gem that packs nearly 140mg of calcium per 100g serving, making it a great addition to various dishes. Typically used as a flavoring agent or garnish, parsley can also take center stage, showcasing its versatility in salads like tabbouleh.
Despite its benefits, pregnant individuals should exercise caution when consuming large amounts of parsley, as it has abortifacient properties.
Watercress
If you’re a enthusiast of peppery greens and have a damp area in your yard, consider adding watercress to your gardening agenda this year. Not only does this plant boast an impressive 120mg of calcium per 100g serving, but it’s also incredibly versatile. Use it to add a burst of flavor and nutrition to salads, sandwiches, and soups.
For a unique twist, try incorporating watercress into your next bowl of ramen or pho – its peppery taste will not only elevate the dish, but also provide an added boost of calcium, iron, and vitamin C.
Purslane
While purslane’s calcium content may not be the highest on the list, its 65 mg per serving still packs a punch. What’s even more impressive is that this hardy perennial green can thrive in a wide range of climates and conditions. In fact, it’s an ideal candidate for use as a groundcover or alternative to traditional lawn grasses in your edible garden design.
Celeriac
Celeriac may not be the most visually appealing root vegetable, but its nutritional benefits far outweigh any aesthetic concerns. While it may not boast impressive calcium levels, celeriac makes up for this shortcoming by being an excellent source of vitamin K. As you might already know, vitamin K plays a crucial role in facilitating calcium absorption. In fact, a single serving of celeriac root can provide a whopping 51% of your daily recommended intake!
To maximize the nutritional benefits of celeriac, consider pairing it with other calcium-rich ingredients. It’s equally delicious when shaved into a creamy remoulade or cooked and pureed into a rich, comforting soup alongside spinach or other leafy greens.
Fennel
If you’re a fan of the distinct flavor of anise or licorice, consider incorporating fennel into your daily meals. This versatile bulb is not only crunchy but also packed with nutrients – specifically calcium, boasting almost 50 milligrams per 100 grams. Fennel can be enjoyed raw or cooked, offering a range of preparation options.
Personally, I find julienned fennel pairs beautifully with chopped apples and walnuts when tossed in a sweet honey-Dijon vinaigrette.
Others may prefer baking it in butter and/or cheese alongside root vegetables and onions to bring out its natural sweetness. Whatever your taste buds desire, get creative and experiment with this nutritious ingredient!
Okra
Okra is often met with strong opinions – people tend to be either avid fans or firm critics of its unique texture. While some revel in its versatility in dishes like gumbo, others are deterred by its inherent sliminess. For those who can overcome their initial reservations, okra’s nutritional benefits may win them over. Notably, a 100-gram serving of okra provides approximately 82 grams of calcium.
This nutrient-dense vegetable offers more than just a pleasing flavor profile, making it an excellent addition to a balanced diet.
One technique for minimizing okra’s sliminess is to dry out the sliced pods before cooking them. A Guyanese friend once shared this tip with me: slice the okra in the morning and allow it to air-dry throughout the day. Then, simply coat the dried slices in a cornmeal mixture and fry them in very hot oil.
This process significantly reduces the sliminess, allowing you to fully appreciate the flavor.
Artichokes
Artichoke globes are a nutrient-rich snack, boasting an impressive 46mg of calcium per 100g serving. To put this into perspective, a single globe typically weighs around 120g, making them a significant source of Ca for those who indulge in just two or three. While we don’t typically consume the entire globe, the tender hearts are a popular treat. Additionally, after cooking, the flesh can be scraped from each leaf’s base and enjoyed on its own or used to add flavor and nutrition to soups.
Beets (for their Greens)
While most people are familiar with the vibrant red color and earthy flavor of beet roots, many overlook the nutritional powerhouse that lies beneath – literally. When growing your own beets or purchasing them from a farmer’s market, don’t discard the leaves! These often-overlooked greens pack a punch with 117 milligrams of calcium per 100 grams.
To unlock their full potential, incorporate them into your cooking routine by adding them to soups like borscht or braising them like collards and kale.
Cardoons
While cardoons and artichokes share a common ancestry, the former boast significantly higher calcium levels than their cousins. In fact, a typical cardoon contains approximately 70 milligrams of calcium per 100 grams, whereas artichokes contain around 49 milligrams. This notable disparity is worth noting for anyone looking to bolster their calcium intake. On the other hand, cultivating cardoons can be a more challenging affair, requiring a very hot and dry climate.
For those fortunate enough to live in such an environment, cardoons are certainly worth growing in abundance.
Turnips (for their Greens)
The humble turnip may get all the attention for its earthy flavor and nutritional value, but it’s the leafy greens that truly steal the spotlight. Not only do they add a burst of peppery flavor to any dish, but they’re also an excellent source of calcium – a whopping 137 mg per 100 g serving – making them a nutritious addition to any meal.
Radishes (for Greens)
While many of us are guilty of discarding radish greens without a second thought, it’s time to give them the recognition they deserve. These thick, meaty greens are often overlooked, but did you know that they’re a nutritional powerhouse? In fact, a 100g serving of radish greens contains an impressive 750mg of calcium – that’s equivalent to nearly three cups of cow’s milk! It’s as if nature has hidden its best-kept secret in these leafy greens.
So the next time you’re preparing a meal and those greens catch your eye, consider giving them a second chance instead of sending them straight to the compost bin.
Green Beans
Haricots verts, with their vibrant green color and versatility in cooking, are an excellent source of calcium. In fact, a 100-gram serving contains a generous 37 milligrams of this essential mineral. When you find a variety that you particularly enjoy, it’s a good idea to plant several times more than what you’ll use within a season. This will allow you to take advantage of the bounty and preserve some for future enjoyment.
You can freeze, dry, or pickle the excess produce for winter consumption, ensuring that you have a steady supply throughout the year. Additionally, having extras available means you can share with your furry friends, who will undoubtedly appreciate the treat as well.
Beans and Peas
Beans and peas are not only vital sources of plant-based protein, but also provide significant amounts of calcium. In fact, pinto and soybeans boast impressive levels of this essential mineral, with 115mg and 277mg per 100g, respectively. Green peas, meanwhile, average a respectable 59mg of calcium per 100g. It’s recommended to cultivate an abundance of these nutritious legumes to ensure a surplus for the season, setting aside a substantial portion to dry as a crunchy snack.
Lentils
Pulses are not only an excellent source of calcium, boasting around 56mg per 100g, but they also offer incredible versatility. Whether it’s adding them to salads, incorporating them into hearty soups and daals, or using them as a satisfying filling for various breads, pulses can be easily incorporated into a variety of dishes.
For inspiration, consider trying your hand at Yogam Ottolenghi’s recipe for puy lentil and aubergine stew – it’s a great starting point if you’re looking to get creative with your pulse-based cooking.
Bean Sprouts
Bean sprouts, those tasty and crunchy additions to dishes like pad thai, pack a surprising punch when it comes to calcium content. In fact, they’re among the plant-based foods that contain the highest levels of this essential mineral. Specifically, 100g of bean sprouts provides around 50mg of calcium. This is great news for anyone looking to boost their calcium intake, as these versatile little vegetables can be enjoyed both raw and cooked.
And with a few simple steps, you can even sprout them on your countertop for a fresh and nutritious harvest.
Squash
While the average squash contains a moderate amount of calcium – approximately 18 to 25 milligrams per 100 grams cooked – depending on the specific species, there are notable variations between different types of summer and winter squashes. For instance, summer varieties like zucchini and pattypan tend to have lower calcium content compared to their thicker-skinned winter counterparts, such as butternut and acorn squash.
Pumpkin
Pumpkins shine bright in the realm of dual harvests, boasting a calcium-rich profile. While their flesh contains around 23 milligrams per 100 grams, their seeds – or pepitas – are true calcium powerhouses, packing approximately 78 milligrams per 100 grams! For those seeking to cultivate plants that offer varying nutritional profiles from different parts, pumpkins are an excellent addition to consider.
Sweet Potatoes
Indulge in the deliciousness of nutrient-dense sweet potatoes! Their tubers deliver approximately 30 milligrams of calcium per 100 grams, while their leaves boast an impressive nearly 40 grams for the same serving size. A creative twist: bake a couple of sweet potatoes and top them with garlicky braised greens to satisfy your sweet tooth and meet your daily calcium needs in one delightful meal.
Leeks
Leeks, surprisingly, pack a nutritional punch – 100g of them, to be exact, contains around 60mg of calcium. This impressive amount is equivalent to about half a cup, chopped. But here’s the best part: you don’t have to stick to just the white and pale green parts. The mild onion flavor they add to soups and baked dishes is a game-changer. And if you’re feeling adventurous, you can even fry up the darker green ends as a crispy topping for fish or burgers – it’s a whole new level of delicious!
Spring Onions (Scallions)
While their leek cousins may be larger, scallions are a powerhouse of calcium in their own right. In fact, 100g of scallions packs an impressive 70mg+ of this essential nutrient, making those spring onion pancakes at dim sum even more irresistible. The best part? You can enjoy them raw or cooked, and if you’re feeling green-thumbed, you can even regrow them from scraps – a truly sustainable snack option.
Mulberries
Mulberries pack a nutritional punch, offering approximately 39 mg of calcium per half-cup serving (100 g). But that’s not all – these berries are also rich in antioxidants, iron, vitamin C, and potassium. When it comes to berry varieties, mulberries stand out for their exceptional nutrient density. If you have the space, consider planting mulberry trees along your property line and creating a fruit guild by incorporating calcium-rich plants like scallions or leeks around the tree’s drip line.
Add some fennel, arugula, and flowering herbs to attract pollinators and create a thriving ecosystem.
Gooseberries
Gooseberries may be a nutritious addition to a healthy diet, but it’s essential to consider their calcium content in context. On the surface, they appear to offer an impressive 25mg of calcium per 100g serving. However, this benefit is somewhat tempered by the fact that gooseberries are also rich in calcium oxalate. While moderate consumption may not pose a significant risk, eating them too frequently can potentially damage kidney function.
To mitigate these negative effects, consider preparing gooseberries through cooking methods like baking or transforming them into jams and preserves rather than consuming them raw.
Figs
For those looking to cultivate plants that are rich in calcium, consider growing fig trees. These deciduous beauties can not only thrive indoors but also produce fruit, with their dried fruit boasting an impressive 162mg of calcium per 100g serving. This is a remarkable amount of calcium packed into such small, yet sweet and delicious, portions.
Almonds
For those fortunate enough to reside in a region suitable for cultivating almond trees, it’s an absolute delight. These trees thrive in hardiness zones 7-9, where scorching summers and arid conditions are the norm. If you’re located in California or similar climates, consider yourself lucky – you can enjoy the bounty of almonds. Not only do they provide a rich source of nutrients, but their versatility is unmatched.
With each serving of raw almonds containing an impressive 264 mg of calcium, it’s no wonder they’ve become a staple snack. You can indulge in them as is, transform them into refreshing beverages like almond milk or horchata, or create creamy spreads like almond butter. For those who don’t share this fortunate circumstance, we invite you to live vicariously through the experiences of our fellow gardeners basking in the warmth of their own warm growing zones.
Flax (for seeds)
While almonds are finicky about the climate in which they grow, flax is surprisingly adaptable and can thrive in a wide range of environments. I’ve successfully cultivated it on my own zone 4b property, and friends have reported similar success in regions like Sweden and New Zealand. This versatility makes flax an attractive option for gardeners with varying climates.
Despite their small size, flax seeds pack a nutritional punch.
In fact, a single 100-g serving contains a significant 256 mg of calcium. Additionally, they’re an excellent source of omega-3 fatty acids – a double boon for those seeking a healthy snack.
Quinoa
Quinoa’s contribution to the list may seem modest at first glance, with approximately 18 milligrams of calcium per 100 grams. However, its remarkable versatility and nutritional profile earn it a special spot. This ancient grain is an essential component for anyone’s homestead, provided they reside in zones four and above.
Moreover, quinoa offers a valuable resource for those adhering to a gluten-free diet.
By drying the seeds thoroughly and processing them through a coffee grinder, you can create your own flour at home.
Amaranth
This remarkable plant is a dual-threat when it comes to nutrition and culinary versatility. Not only can its leaves be prepared and consumed like spinach, but its seeds can be used as a substitute for quinoa or millet. For those seeking to boost their calcium intake, it’s essential to note that vitamin D enhances absorption, while sodium and caffeine can hinder it. As such, it’s best to consume calcium-rich foods in moderation, without accompaniments like tea or coffee.
Instead, consider enjoying your kale-quinoa-almond bowl al fresco, where the natural sunlight can aid in nutrient absorption. The plant’s impressive calcium content is just one aspect of its many benefits. With a diverse range of flavors and textures to choose from, there’s something for every palate on this list. Whether you’re an okra fan or not, you’ll find a calcium-rich option that will please even the pickiest eaters while providing essential nutrients.
