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 Calcium Rich Indian Foods List

  Last Updated : Jan 12,2019

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Calcium Rich Indian Foods

Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. So you need to top up your calcium levels on a daily basis.

Sources of Calcium

1. Dairy products : Like milk, curds, cheese, paneer and buttermilk.
2. Green leafy vegetables : like spinach, amaranth. colocasia, fenugreek, French Beans, etc. and other vegetables like broccoli.
3. Whole cereals specially ragi.
4. Pulses like moong, moath beans, chana, matki, kulith, masoor . Sprouted pulses are a better source of calcium as sprouting increases the calcium content.
5. Soya and it's products like soya milk, soyabeans, tofu, soya granules and soya nuggets.
6. Nuts and oilseeds like almonds, peanuts, walnuts, garden cress (subza), sesame seeds (til).

Find out your RDA (Recommended Daily Allowance for Calcium) Daily Calcium Requirements from kids to Adults to Senior citizens. For Adult men its 1,000 mg per day.

44 Calcium Rich Indian Food List

Ingredients mg/cup Ingredients mg/cup
Til (Sesame seeds) 1740 Broccoli 132
Whole milk paneer, shredded 730 Gavarfali (Cluster beans), chopped 130
Cheese, shredded 632 Kharek (Dry dates), chopped 125
Buffalo’s milk 420 Gur (Jaggery), chopped 120
Buffalo’s milk curds (Yoghurt) 420 Arhar (Toovar) dal 120
Soyabean, cooked 420 Moong dal (Split yellow gram), cooked 114
Rajma (Kidney beans), soaked and cooked 406 Moong dal flour (Green gram dal flour) 114
Nachni flour (Ragi flour) 344 Methi (Fenugreek leaves), chopped 111
Kabuli chana (Chick peas), cooked 331 Akhrot (Walnuts) 106
Chawli leaves (Cowpea) 270 Peanuts (Groundnuts) 105
Chawli leaves chopped 240 Masoor dal (Split red lentils), cooked 105
Cow’s milk 240 Arvi ke patte (Colocasia leaves), chopped 102
Cow’s milk curds (Yoghurt) 240 Whole masoor (Red lentils), cooked 92
Skim milk 240 Chana dal (Split Bengal gram), cooked 92
Skim milk curds (Yoghurt) 240 Mooli ke patte (Radish leaves), chopped 80
Urad dal (split black lentils), cooked 233 Buckwheat 64
Badam (almonds) 230 Kale 54
Kopra (Dry coconut), grated 200 Gehun ka atta (Whole wheat flour) 52
Skim milk paneer, shredded 182 Palak (Spinach), chopped 50
Moong (Green gram), sprouted and cooked 180 Fansi (French beans), chopped 46
Skim milk paneer, cubes 173 Besan (Bengal gram flour) 46
Soyabean flour 163 Dhania (Coriander leaves), chopped 46
Cauliflower leaves, chopped(Cow peas), soaked and cooked 163 Shepu (Dill), chopped 38
Pista (Pistachios) 140    


Calcium Recipes using Calcium Rich Foods

Paneer is a versatile ingredient. It can be cooked in every possible way - marinated, fried, sautéed, crumbled, and so on, to make delicious dishes that span across every course of the meal.The combination of palak and paneer is a match made in heaven! Be it subzi or an open toast sandwich, they complement each other so well, turning everything into a delight. Make calcium rich Full fat paneer at home and toss it into the palak gravy to prepare this classic Palak Paneer. This rich gravy tastes amazing with piping hot butter smeared paratha. 

Authentic Punjabi food like RajmaPindi Chole and Spicy Chole are Calcium Rich Sabzis . They taste best when served with chawaal , puri, a glass of malai loaded lassi and pickled onion. Also, every Indian household makes their Calcium Rich Curd at home that can be turned into a variety of Raita or simply made into chaas or an accompaniment to Calcium Rich breakfast like the Paneer Paratha.

Switch to healthy Calcium Rich Rotis like Nachni and Onion Roti made with ragi flour, the addition of onion adds a bite to it. Also, you can make Calclium Rich Snacks like Homemade Almond Butter which is not only calcium rich but also, has good fat, no added sugar and vegetable oils. Made and tasted once, you will never buy Almond Butter from the market again as they have vegetable oils and artificial sweeteners added to it. Ragi Roti Stuffed with Paneer made with the goodness of two calcium rich ingredients, Ragi and Paneer is an easy to make healthy roll. If you are lazy to make the paneer stuffing then you can substitute it with any paneer subzi or stir-fried vegetables and create something magical!

Enjoy these Healthy Calcium Rich Recipes and share with us your feedback. Happy cooking!

calcium rich indian foods

 by Tarla Dalal
Palak Paneer, an evergreen delicacy from North India, is perhaps one of the most interesting ways to include spinach in your meal. It features in restaurant menus too, as it goes well with most Indian breads like Tandoori Naan or Roti. The highlight of this Restaurant Style Palak Paneer is the flavour-packed palak gravy, which works effectively not just with paneer but also with potatoes or koftas. You can make a variant of this gravy with garlic (Lehsuni Paneer Palak Subzi) if you want a peppier flavour. The palak and paneer combo is one of the most popular ones, not just because of the fabulous way they complement each other, but also because of the nutritional benefits. Spinach is loaded with iron and fibre, while paneer is rich in protein. This makes it a nice recipe to include in your everyday cookbook. You can cook an array of dishes with this duo, such as the Palak Paneer Toast, Palak-Paneer-Roti and Palak Paneer Rice. You can even stuff it into crisp, golden dosa to make Palak Paneer Dosa one of Mumbai’s favourite street foods. With so many options at hand, there is no excuse to not include palak frequently in your diet! Enjoy how to make restaurant style Palak Paneer recipe with detailed step by step photos below.
 by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this recipe the rich delight that it is, are fresh cream and dried fenugreek leaves. The cream gives a luscious texture to the gravy, while the kasuri methi really boosts the flavour and aroma. The best part is that this dish is very versatile. You can have it with any Indian bread or rice .
 by Tarla Dalal
Many consider red millet as an ideal food not just for elders but for growing kids too. It has a very balanced set of nutrients, and if prepared well it is very tasty too! the nachni and onion roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all. Flavoured aptly with onions, coriander and green chillies, this roti tastes delicious if served hot right off the tava.
 by Tarla Dalal
The humble Ragi Roti turns into an awesome snack in this recipe! Here, the rotis are lined with peppy chutneys, and rolled up with exciting fillings like spiced paneer cubes and crunchy onions. You have to take care to knead the ragi roti dough till it is really soft and pliable. The rotis also need to be rolled by hand using a little more flour for dusting. You must also serve the Ragi Roti Stuffed with Paneer immediately after preparation, while the roti is still soft and the onions are crunchy. After a while, both tend to lose their original texture. You can also try other recipes using ragi flour like Ragi and Oat Crackers , Nachni Ladoos and Ragi and Coriander Uttapa .
Pindi Chole is a classic dish from the Punjabi repertoire, which is flavoured with a large assortment of spice powders and other ingredients like ginger, garlic, tomatoes and onions, which lend an irresistible flavour and aroma to it. While it is common in most parts of the country to flavour chole with garam masala and chole masala, what makes the Pindi Chole really different from the rest is the combination of kabuli chana with chana dal and the procedure of cooking both in water along with whole spices and tea leaves tied in a cloth bag. This greatly boosts the colour and flavour of the dish, provided you follow the traditional procedure and patiently cook the chole mixture till the water dries out. Serve with Rotis, Parathas or Butter Naan and Onion Rings. Enjoy how to make Pindi Chole recipe with detailed step by step photos and video below.
 by Tarla Dalal
This Spicy Chole draws from the goodness of all the aromatic spices in your masala dabba. It is so sumptuous and rich, you will not even realize that it has no onions or potatoes in it! While bottle gourd contributes to the consistency of this special chole preparation, an intense powder of varied spices adds to its flavour. The pomegranate seeds, especially, contributes an appreciable tang and taste to the powder. Serve the Spicy Chole steaming hot with rice or rotis of your choice.
 by Tarla Dalal
Curds or ‘dahi’ is a food that Indians like to have any time of the day – not only with their meals but also as a snack! Some dishes like parathas seem incomplete if they are not served with curds. Curd is not only relished plain, but also used to make wonderful dishes like Kadhis and raitas . Not only that, good fresh curd is essential to make chaats like Dahi Puri , Dahi Vadas , Moong Dahi Misal and Dahi Kachori too. The best part is that Curd is quite easy to make at home. It is however important to have a sample of homemade curd to make good curds as store-bought ones don’t work most of the time. So, if you do not have curds made the previous day, try to get a tablespoon or two of it from a neighbour or good friend. Check our collection of recipes using curd . Enjoy how to make Curd or Dahi at home recipe with detailed step by step photos and video below.
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour than you bargain for, because the nuts are roasted before blending. A dash of coconut oil further improves the flavour of this butter, apart from boosting its health benefits. Almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. And to think you get all this goodness at probably half the price of the unhealthy market butter! You don’t need to buy big, expensive almonds to make butter, as you are anyway going to blend it. The only thing is that you need a bit of patience, as you have to blend the almonds gradually, switching off the knob after every half a minute. Otherwise, your mixer might heat up. Store your almond butter in a glass jar with a lid and it should stay good for 25 days in the fridge. You can also store the almond butter in a jar at room temperature and it stays good for 15 days. But note that if you put the butter in the fridge, then you must store it there always. When you are hungry, treat yourself to 1 tbsp of almond butter. It is a wise snack even for weight-watchers as it has the correct fats to keep you full for a longer time. Other good dips and snacks to have are Homemade Peanut Butter , Creamy Thick Curd Dip Using Jalapenos, Olives and Sun-dried Tomatoes , Hummus .
Pep up nachni flour by mixing it with moong dal and paneer to make an ideal breakfast paratha! cooked moong dal also provides the necessary binding.
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