Looking for the best calcium rich Indian foods to build stronger bones and boost your health? This all-in-one guide covers must-have Indian ingredients, simple recipes, meal charts, and expert tips—helping you meet your calcium needs at every life stage.
Calcium Rich Indian Foods Chart
Common Indian foods high in calcium (per 100g):
- Milk: 120mg
- Curd: 149mg
- Paneer: 208mg
- Ragi (Finger Millet): 344mg
- Soybeans: 277mg
- Almonds: 264mg
- Sesame seeds: 975mg
- Chana dal: 202mg
- Spinach: 99mg
- Amaranth leaves: 215mg
- Tofu: 350mg
- Broccoli: 47mg
Best Calcium Rich Foods for Vegetarians
- Ragi (Finger Millet)
- Tofu, paneer
- Almonds, sesame seeds
- Soybeans
- Spinach, amaranth leaves
- Chana dal, kala chana
- Beans and lentils
- Dairy foods (milk, curd, cheese)
Calcium Rich Foods for Bones, Pregnancy & Kids
Bones:
- Ragi, tofu, amaranth, sesame seeds, paneer
Pregnancy:
- Milk, paneer, spinach, almonds
Kids:
- Full-fat milk, curd, paneer, sprouted beans, sesame ladoos
Calcium-Rich Indian Food Recipes
1. Ragi Dosa
Ingredients: Ragi flour, curd, salt
How to: Mix, ferment, and make crispy dosas (serve with curd for extra calcium).
2. Paneer Bhurji
Ingredients: Paneer, tomatoes, onion, turmeric
How to: Crumble paneer, sauté with veggies and spices.
3. Sesame Chikki
Ingredients: Sesame seeds, jaggery
How to: Roast seeds, melt jaggery, combine and set.
4. Spinach & Almond Smoothie
Ingredients: Spinach, milk, almonds, dates
How to: Blend together for a quick calcium boost.
Calcium-Rich Diet Chart (Sample 1-Day Plan)
- Breakfast: Ragi dosa, sesame chutney
- Snack: Almonds & figs
- Lunch: Paneer bhurji, spinach sabzi, roti
- Snack: Sesame chikki, fresh curd
- Dinner: Tofu stir-fry, amaranth roti
Top Indian Fruits, Dal, Vegetables High in Calcium
Fruits:
- Figs, oranges, apricots
Dal & Pulses:
- Chana dal, soybeans, beans
Veggies:
- Spinach, Amaranth leaves, Broccoli
FAQs: Calcium Rich Indian Food
Q: What food is highest in calcium?
A: Sesame seeds, ragi, soybeans, paneer
Q: Which dal has the most calcium?
A: Chana dal, soybeans
Q: What to eat for calcium in pregnancy?
A: Milk, paneer, spinach, almonds, ragi dosa
Q: Which fruit is full of calcium?
A: Figs and dried apricots
Expert Tips for Best Calcium Absorption
- Pair calcium-rich foods with vitamin D (sunlight, fortified foods)
- Limit excess caffeine, colas, and salt
- Add lemon or amla juice for better mineral absorption
Regional & Cultural Options
- South India: Ragi balls, curd rice, sesame chutney
- North India: Paneer sabzi, amaranth roti, fig laddoo
- West India: Sesame chikki, spinach curry
Recommended Green Poshan Calcium-Rich Products
Boost calcium intake naturally with these Green Poshan foods:
- Ragi (Finger Millet)
- Sesame Seeds
- Chana Dal
- Wheat Daliya
- Sooji Rava
- Rawa (Idli)
All products are naturally grown, chemical free, and support better bone health.
Recommended products
-
Ragi Whole — 250g
₹28.00 -
Sesame Seeds — 250g
₹85.00 -
Wheat Daliya — 500g
₹60.00 -
Sooji Rava — 500g
₹50.00
Why Choose Green Poshan?
Green Poshan’s calcium-rich millets, nuts, seeds, and pulses offer pure nutrition for strong bones and healthy families. Locally sourced, chemical-free, and traditionally processed—make every meal count for your wellness journey!
