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Calcium Rich Indian Foods List

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Calcium Rich Indian Foods List

Calcium Rich Indian Foods List

42 Calcium Rich Indian Foods

 

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 milkcurds, cheesepaneer and buttermilk. Amongst these, curd is one of the best probiotic and good for a healthy gut. Have a bowl of curd for to get your daily dose of protein and calcium.

Can’t have it plain? Try raitas – Mooli and Fresh Fruit Raita and Lauki ka Raita. Have them as a part of your meal or in between meals as a healthy and satiating snack.

 

mooli and fruit raita recipe | spiced yogurt raita with radish | healthy mooli fruit raita | moolangi fruit raita

 

 

2. Green leafy vegetables: Greens like spinachamaranth(Chawli Leaves)colocasia leavesfenugreek leaves etc. and other vegetables like broccoli top the list of calcium rich vegetables.

While most people don’t find the idea of including veggies in their diet very interesting, we have found different ways of adding them. Sneakily add them by way of Spinach Dosa.

 

3. Whole cereals specially ragi: This is also known as nachni. While the most commonly it is used t make Nachni bhakri in the west region of India, you can be present it a bit more creatively too.

We suggest Ragi and Coriander Uttapa. One mini uttapa fulfils 5% of your day’s calcium requirement. Remember to not use too much oil for cooking as excess fat hinders calcium absorption.
 

4. Sprouts: Pulses like moong, moath beans, chanamatkikulithmasoor can be sprouted. Sprouted pulses are a better source of calcium as sprouting increases the calcium content. The process of sprouting also makes them easy to digest too.

 

Mixed Sprouts Chaat is sure to tempt you and make up for all your requirements at snack time. Sprouts and fruits contains vitamin C, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. They being high in fibre helps to manage blood glucose levels.

 

mixed sprouts chaat | indian sprouts chaat | boiled mixed sprouts chaat

 

 

5. Nuts and oilseeds: Almondspeanutswalnutssesame seeds (til), chia seeds, flax seeds etc. are very good sources of calcium. A handful of nuts or some seeds are a must in each person’s diet. Munch on the walnuts and almonds and include the seeds by way of Pineapple Chia Seeds and Pear Juice. The vitamin C from pineapple will further aid in calcium absorption.

Another calcium brimming recipe is Lettuce and Paneer Salad with Sesame Dressing. Simple to make and easy to carry tow work too. Gain in 127 mg of calcium per serving of this nourishing salad bowl.

 

lettuce and paneer salad in sesame dressing recipe | healthy veg paneer salad with lettuce | calcium rich lettuce paneer salad

 

 

6. Broccoli: Other veggies like broccoli are also a fair source of calcium. Soup lovers would love to experiment it in the form of Broccoli Soup. It is sure to bring some of the excitement to a boring meal.

 

broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup

 

 

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

Ingredientsmg/cupIngredientsmg/cup
Til (Sesame seeds)1740Broccoli132
Whole milk paneer, shredded730Gavarfali (Cluster beans), chopped130
Cheese, shredded632Kharek (Dry dates), chopped125
Buffalo’s milk420Gur (Jaggery), chopped120
Buffalo’s milk curds (Yoghurt)420Arhar (Toovar) dal120
Soyabean, cooked420Moong dal (Split yellow gram), cooked114
Rajma (Kidney beans), soaked and cooked406Moong dal flour (Green gram dal flour)114
Nachni flour (Ragi flour)344Methi (Fenugreek leaves), chopped111
Kabuli chana (Chick peas), cooked331Akhrot (Walnuts)106
Chawli leaves (Cowpea)270Peanuts (Groundnuts)105
Chawli leaves chopped240Masoor dal (Split red lentils), cooked105
Cow’s milk240Arvi ke patte (colocasia leaves), chopped102
Cow’s milk curds (Yoghurt)240Whole masoor (Red lentils), cooked92
Skim milk240Chana dal (Split Bengal gram), cooked92
Skim milk curds (Yoghurt)240Mooli ke patte (Radish leaves), chopped80
Urad dal (split black lentils), cooked233Buckwheat64
Badam (almonds)230Kale54
Kopra (Dry coconut), grated200Gehun ka atta (Whole wheat flour)52
Skim milk paneer, shredded182Palak (Spinach), chopped50
Moong (Green gram), sprouted and cooked180Fansi (French beans), chopped46
Skim milk paneer, cubes173Besan (Bengal gram flour)46
Soyabean flour163Dhania (Coriander leaves), chopped46
Cauliflower leaves, chopped(Cow peas), soaked and cooked163Shepu (Dill), chopped38
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. 

 

restaurant style palak paneer recipe | healthy palak paneer | cottage cheese and spinach curry

 

 

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 Jain paneer paratha recipe.

 

Jain paneer paratha recipe | no onion, no garlic paratha | Jain vegetable paratha | healthy Jain 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.

 

nachni onion roti recipe | ragi masala roti | healthy Indian red millet onion paratha | gluten free

 

 

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!

 

ragi roti stuffed with paneer recipe | nachni paneer paratha | healthy red millet Indian wrap

 

 

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

 

  • Pindi Chole, Punjabi Pindi Chana Recipe More..

    Recipe# 4616

    10 March, 2020

    0

    calories per serving

  • Restaurant Style Palak Paneer, Healthy Palak Paneer More..

    Recipe# 4622

    21 September, 2020

    374

    calories per serving

  • How To Make Curd Or Dahi At Home More..

    Recipe# 139

    20 April, 2020

    238

    calories per serving

    Recipe# 4614

    27 November, 2019

    232

    calories per serving

  • Nachni Onion Roti, Ragi Masala Roti More..

    Recipe# 5911

    12 January, 2022

    99

    calories per serving

  • Ragi Roti Stuffed with Paneer More..

    Recipe# 7139

    25 March, 2024

    223

    calories per serving

  • Spicy Chole More..

    Recipe# 4020

    04 July, 2014

    241

    calories per serving

  • Green Moong Dal Paneer Paratha ( Gluten Free) More..

    Recipe# 5834

    11 April, 2024

    144

    calories per serving

  • How To Make Almond Butter At Home More..

    Recipe# 6491

    05 March, 2023

    95

    calories per serving

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