42 Calcium Rich Indian Foods + Recipes. Tarla Dalal

Perfect for children, pregnant women, and seniors, this list of 42 top calcium-rich foods includes exact mg values and easy healthy recipes. Boost your daily intake the Indian way and keep your bones strong for life! 💪🥛

Sources of Calcium

Dairy products are a good source of calcium

Dairy products are widely recognized as one of the best sources of calcium because they provide highly bioavailable calcium, meaning the body absorbs it efficiently. Foods like milk, yogurt, and cheese also contain vitamin D, protein, and other nutrients that support calcium absorption and bone health. Unlike many plant-based sources, dairy offers consistent and concentrated calcium levels, making it easier to meet daily requirements. This combination of nutrient density, easy absorption, and bone-strengthening benefits is why dairy products are such a reliable choice for maintaining strong bones and overall health.

Like milk, curds, cheese, paneer 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.

fruit raita recipe | healthy mix fruit raita | easy mixed fruit raita |

This sweet and delicious raita makes use of curds-which is a powerhouse of calcium. A cup of low-fat curd is a must to meet the adult recommended dietary allowance for calcium. This easy mixed fruit raita will ensure that you stock up on calcium through tasty means! 
 

One serving of chana palak delivers  9% protein,  36% Vitamin C,  24% Calcium,  Magnesium 12%, 16% Phosphorus  of your Recommended Dietary Allowance ( RDA).

mooli and fruit raita recipe | spiced yogurt raita with radish | healthy mooli fruit raita | moolangi fruit raita | this has 14@ RDA of calcium requirement. 

Green leafy vegetables are a good souce of calcium

Green leafy vegetables are a great source of calcium because they contain highly absorbable calcium, along with vitamin K, magnesium, and other nutrients that support strong bones and teeth. Unlike dairy, they also provide fiber and antioxidants that improve overall health while contributing to calcium intake. Some of the best calcium-rich leafy greens include spinach, kale, collard greens, fenugreek leaves (methi), amaranth leaves (chaulai), mustard greens (sarson), and turnip greens. Including these nutrient-dense greens in your meals helps maintain bone strength naturally.

Greens like spinach, amaranth(Chawli Leaves). colocasia leaves, fenugreek 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.

low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | Required from kids to adults. 21% of calcium RDA.

Low Calorie Spinach Soup is a nutrient-rich, heart-friendly recipe that brings together health and taste in one comforting bowl. Packed with Vitamin K, this soup supports bone strength and helps maintain healthy blood clotting. The spinach and olive oil combination makes it an ideal choice for those managing blood pressure and aiming for low cholesterol levels. Light, creamy, and wholesome, this soup provides a guilt-free way to enjoy something warm and satisfying without piling on extra calories.

Ragi ( Nachni) excellent source of calcium.

Ragi is an excellent source of calcium because it naturally contains one of the highest calcium levels among grains, making it highly beneficial for maintaining strong bones and teeth. Unlike many other cereals, ragi’s calcium is easily absorbable, helping support bone development in children and prevent conditions like osteoporosis in adults. It is also rich in fiber and amino acids, which aid digestion and overall health, making ragi a wholesome, nutrient-dense choice for daily meals.

plain ragi roti recipe | soft ragi roti | plain nachni roti | gluten-free nachni roti | Serving size is 2 ragi rotis. Required from kids to adults. 30% calcium of RDA.

Ragi and Coriander Uttapa | ragi uttapam recipe | ragi coriander uttapam | healthy nachni uttapam |

4 mini uttapa fulfils 12% 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, chana, matki, kulith, masoor can be sprouted. 

Sprouts made from pulses like moong, moath beans, chana, matki, kulith, and masoor are indeed a good source of calcium, along with other essential nutrients. When these pulses are sprouted, their nutrient absorption improves, making minerals like calcium, iron, and protein more bioavailable. Including a variety of sprouted pulses in your diet supports bone health, boosts digestion, and provides a natural, plant-based nutrient boost.

mixed sprouts chaat | indian sprouts chaat | boiled mixed sprouts chaat.  One serving is 8% calcium of RDA.

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.

Nuts and seeds good source of calcium

nuts and seeds are indeed a good source of calcium, making them excellent additions to a balanced diet. They provide not only calcium but also healthy fats, protein, and essential minerals that support bone health. Some of the best calcium-rich options include almonds, brazil nuts, and hazelnuts among nuts, while seeds like chia seeds, sesame seeds, poppy seeds, and flaxseeds are particularly high in this vital mineral. Including a mix of these calcium-rich nuts and seeds in your meals or snacks can help naturally boost your daily intake.

Almonds, peanuts, walnuts,  sesame 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

Urad dal is a good source of calcium

Urad dal is a highly nutritious legume, and a good source of calcium because it provides essential minerals that help strengthen bones, support nerve function, and aid muscle health. Its naturally high calcium content contributes to maintaining bone density, while the presence of magnesium, potassium, and protein enhances overall mineral absorption and promotes better bone development. Including urad dal regularly in your diet can help improve long-term skeletal health, especially for those who prefer plant-based sources of nutrients.

palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | One serving of palak urad dal sabzi  delivers 63% folic acid, 30% vitamin B1, 26% protein, 44% Vitamin  A, 16% iron, 26%. calcium  of your Recommended Dietary Allowance ( RDA).

Rajma and chick peas a good source of calcium

Calcium Rich Foods in India – A Complete Vegetarian Guide

Rajma and chickpeas are excellent sources of calcium because they provide this essential mineral in a plant-based form that supports bone strength, nerve function, and muscle health. These legumes also come packed with magnesium, potassium, and fiber, which help improve calcium absorption and overall nutrient balance in the body. Additionally, rajma and chickpeas offer a combination of protein and complex carbohydrates, making them a wholesome choice for maintaining energy levels while contributing to long-term bone health.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  One serving of bean and capsicum salad has 24% protein , 57% fiber. 188 % Vitamin C, 89% Folic Acid, 40% Vitamin B1, 27% Calcium , 42% Iron, 41% Phosphorus,  38% Magnesium, 18% Potassium, 24% Zince of your Recommended Dietary Allowance ( RDA).

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

Yes, broccoli is a good source of calcium, especially for those who prefer plant-based options. While it doesn’t contain as much calcium as dairy, broccoli still provides a meaningful amount along with vitamin K, vitamin C, and antioxidants that support bone health. Other calcium-rich vegetables include kale, bok choy, collard greens, spinach, turnip greens, and okra—all of which can help boost overall calcium intake when included regularly in your diet.

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.

Top Best Calcium Rich Indian Vegetarian Foods

India offers a wide variety of calcium-rich foods that are 100% vegetarian and easily available in every kitchen. These foods help build strong bones, prevent osteoporosis, and support overall health – especially important for growing children, pregnant women, and seniors.

Excellent Calcium Rich Indian Vegetables & Greens

(Values are approximate per 1 cup / 100–200g serving)

• Til / Sesame Seeds → ~1740 mg (highest natural source!)
• Paneer (cottage cheese) → ~700–730 mg
• Ragi / Nachni flour → ~344 mg
• Cheese → ~600–650 mg
• Buffalo Milk & Curd → ~420 mg
• Soyabean (cooked) → ~420 mg
• Rajma (kidney beans) → ~406 mg
• Kabuli Chana (chickpeas) → ~331 mg
• Almonds (Badam) → ~230 mg
• Urad Dal → ~233 mg

Calcium Rich Indian Food List

These are low-calorie and packed with extra nutrients like vitamin K:

• Chawli Leaves (cowpea leaves) → ~270 mg
• Fenugreek Leaves (Methi) → ~111 mg
• Spinach (Palak) → ~50–99 mg (absorption better when cooked)
• Colocasia Leaves (Arbi ke patte) → ~102 mg
• Broccoli → ~132 mg
• Radish Leaves (Mooli ke patte) → ~80 mg

Quick Tip: Pair calcium-rich foods with vitamin D (early morning sunlight) and vitamin C (lemon, amla) for maximum absorption. Avoid excess tea/coffee right after meals as they can reduce calcium uptake.

Want strong bones the Indian way? Include ragi rotis, paneer bhurji, til laddoo, rajma-chawal, and methi sabzi regularly in your diet! 💪🥛

Tarla Dalal tip: One cup of ragi flour or a small bowl of paneer can easily cover 30–70% of your daily calcium needs.
 

Calcium Recipes using Calcium Rich Foods

FAQs

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 Rajma, Pindi 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!

 FAQs

1. What are the best calcium-rich Indian foods for vegetarians? 

The top vegetarian sources include til (sesame seeds ~1740 mg/cup), paneer (~700–730 mg), ragi/nachni flour (~344 mg), rajma (~406 mg), kabuli chana (~331 mg), almonds (~230 mg), and urad dal (~233 mg).

2. Which Indian vegetable is highest in calcium? 

Among vegetables, chawli leaves (cowpea leaves) lead with ~270 mg per cup, followed by fenugreek (methi) leaves (~111 mg), colocasia (arbi) leaves (~102 mg), and broccoli (~132 mg).

3. How much calcium do I need daily according to Indian RDA? 

The Recommended Dietary Allowance (RDA) for calcium in India is:

Children (4–9 years): 600–800 mg

Adults (19–50 years): 1000 mg

Pregnant & lactating women: 1200 mg

Seniors (>50 years): 1000–1200 mg

4. Is ragi (nachni) really the best grain for calcium? 

Yes! Ragi flour contains ~344 mg of calcium per cup — one of the highest among all grains — and the calcium is highly bioavailable (easily absorbed by the body).

5. Does cooking affect calcium absorption in Indian foods? 

Cooking generally does not destroy calcium. In fact, lightly cooking spinach and methi improves absorption by reducing oxalates. Pairing with vitamin C (lemon/amla) further boosts it.

6. Can I meet daily calcium needs without dairy? 

Yes — completely possible! Rely on ragi, til seeds, almonds, rajma, kabuli chana, chawli leaves, and fortified plant milks. Many Indian vegans use these successfully.

7. Which calcium-rich Indian recipe gives the most calcium per serving? 

Til laddoo (made with sesame seeds + jaggery) or ragi roti (2 rotis ≈ 30–40% RDA) are among the highest. Paneer bhurji or palak paneer also deliver 200–400 mg easily.

8. Does tea or coffee reduce calcium absorption? 

Yes — excessive tea/coffee contains tannins and caffeine that can interfere with calcium absorption. Avoid drinking them within 1 hour of calcium-rich meals.

9. Are there any side effects of eating too much calcium-rich food? 

Very rare in normal diet. Excess (>2500 mg/day from supplements) may cause kidney stones or constipation. Food sources (til, ragi, paneer) are very safe.

10. Which calcium-rich food is best for children and pregnant women? 

Ragi (nachni), paneer, til seeds, and curd are ideal — they are easy to digest, tasty, and provide high bioavailable calcium along with protein and other nutrients.