VEGETABLES SERVING SIZE PROTEIN CONTENT (GRAMS) CALCIUM (MILLIGRAMS) CALORIES
Almonds ounce 6 74 164
Almond butter 1 tbsp 2.4 43.2 101
Almonds, raw cup 30 378 823
Almonds, roasted, without salt cup 29 368 821
Artichokes 1 medium 4 55 64
Asparagus, cooked, boiled, drained cup 4.4 21 40
Asparagus, raw 1 XL spear 1 3 5
Bamboo shoots, canned cup 2.3 11 25
Beets cup 2.8 22 74
Black beans cup 15 120 227
Blackstrap molasses tbsp 0 137 47
Brazil nuts ounce/6nuts 4 45 184
Broccoli, boiled cup 2.6 43 31
Brown rice, cooked cup 5 20 216
Brussels Sprouts cup 5.6 37 65
Butterhead lettuce, raw, shredded cup 1 19 7
Cabbage cup 2 35.6 34
Carrot, raw cup 1 42 52
Cashews, roasted, without salt 100 15 45 574
Cauliflower cup 2 23 25
Celery cup 1 41 18
Chia seeds ounce 4 180 137
Chickpeas cup 14.5 80 269
Chicory cup 1.2 17 66
Collard greens, boiled cup 4 266 49
Collard greens, raw cup 1 50 11
Corn per cup 5 12 132
Cornmeal, whole grain, white, dry cup 8 7.32 440
Cucumber, peeled cup 1 17 16
Dandelion greens, boiled and w/o salt 100 2 51 35
Dandelion greens, raw cup 1 103 25
Dried Herbs (dried savory, celery seed, thye, dill, rosemary oregano, etc.) tbsp 21-124
Dried celery seed tbsp 214
Dried dill tbsp 53
Dried marjoram tbsp 40
Dried rosemary tbsp 38
Dried sage, oregano,spearment, parsley, poppyseed, chervil and basil tbsp 21
Dried savory tbsp 85
Dried thyme tbsp 57
Edamame 1 C 17 256 260
Egg 1 medium 6 55 63
Eggplant, pickled cup 1 34 67
Endive cup 0.6 26 8
Flax seeds, milled or whole NOT oil tbsp 5 26 150
Garlic, raw tsp 0.2 5 4
Green Peas per cup fresh 8 36 117
Herring (also high in Vit D) 3 ounce 12 63 219
Kale, raw cup 2 100 33
Kelp, raw cup 0 136 32
Kidney beans, boiled, without salt cup 15.3 50 225
Lentils, boiled and without salt 100 18 37.6 230
Lettuce, green leaf, raw cup 0.5 12.6 8
Lima beans, boiled and w/o salt cup 14.7 53 216
Mung beans, boiled and w/o salt cup 14.2 55 212
Mushrooms, white, boiled, cooked and drained, without salt cup 6 9 50
Mustard greens, raw cup 2 60 15
Navy beans, cooked cup 15 127 255
Oat bran, cooked cup 7 32 88
Okra cup 3 82 36
Onion, chopped cup 1.143 37 69
Peanut butter, organic 1 tbsp 4 6.9 94
Peanuts, dry roasted, without salt cup 35 79 854
Pecans, roasted, without salt cup 9 69 684
Pine nuts, dried cup 18 22 909
Pinto Beans, boiled, without salt cup 15.4 79 245
Potato, boiled, without salt cup 3 18 116
Pumpkin seeds cup 39 59 721
Pumpkin, cooked, boiled, drained, w/o salt cup 1.2 24 30
Quinoa cup 8 31 223
Refried beans cup 13 79 218
Salmon, canned w/bones ounce 6.66 60 40
Sardines, canned w/bones in oil ounce 7 123 58
Sesame seeds, roasted or dried ounce 5 277 158
Sesame seeds, roasted or dried tbsp 1.6 88 52
Soybeans, cooked cup 29 298
Spinach, raw cup 0.9 30 7
Spinach, boiled cup 5 245 41
Split peas cup 16 27 231
Butternut Squash, boiled and w.o salt cup 1.8 84 82
Sunflower seeds, roasted, w/o salt cup 29 109 818
Sweet potato, cooked, boiled cup 2.1 40 114
Swiss chard, boiled cup 3 102 35
Tahini (sesame butter) ounce 5 119 170
Tahini (sesame butter) tbsp 3 64 85
Tempeh cup 31 144 320
Tofu ounce 2 104 20
Tomato 100 2
Turnip, boiled cup 1 39 34
Turnip greens, raw cup 1 105 18
Watercress cup 0.8 41 4
Wheat flour, whole grain 100 12.1 41 4
White beans, cooked, boiled, w/o salt cup 16 162 254
White rice, regular, cooked 100 2.7 10 130
Whole wheat bread 1 slice 3 20 100
Yam cup 2 19 158
How does dairy compare?
Better Everday advises AGAINST keeping dairy in your diet.
Cheese ounce 212-386
Parmesan ounce 10 386 111
Romano ounce 9 298 110
Gruyere ounce 7 283 110
Mozzarella, Swiss, Cheddar, Hard goat, Provolone ounce 7 212 72-128
Low fat yogurt cup 14 415 174
Skim milk cup 8 306 86
Whole milk cup 8 276 146

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