Top 10 Calcium Rich Indian Food You Should Know

If you are looking for the Calcium Rich Indian food then this is the best place you should see what suits you. But before coming to the main topic there are some important things you need to understand. Calcium is an essential mineral that our body needs in huge amount. Without it body skeleton and muscles functioning are impossible. It plays a vital role in making body bones, teeth, and support skeleton muscles, improve heart health and essential component for the circulatory system. In the absence of the proper amount of calcium many fat-soluble vitamins like A, E and K never assimilate in the body and absorption of this vitamins never do without calcium.

After the age of 40 years bones get depleted and if you have no excess calcium amount in the body than calcium deficiency will lead to many severe illnesses like osteoporosis, muscles cramps, pores and weakening of bones, muscles cramps, numbness around the legs arms and foot if you are young enough and getting all food then you should take care of your calcium requirement because increasing age will low the calcium deposition so if you have enough calcium in your body than you will able to have a good life and good bone mass density throughout the experience.

  • Recommended dietary intake of calcium for an adult is 1000mg per day.
  • Women RDI who are over the 50s or even at the age of 70 will get 1200mg calcium per day.
  • Children at the age of 4-8 years will consume 1300 mg calcium per day according to RDI.

Role of Calcium in The Body

sardine calcium

Calcium is one of the essential minerals that we should take in our daily diet because it has the following function in the body.

  • Prevent osteoporosis and keep the bone and teeth healthy.
  • Increase smooth blood circulation in the body.
  • Essential component of cell signaling, transportation and communication.
  • Maintain muscles strength tendon and ligament that are important for flexibility.
  • Help in weight management
  • Regulate heart rate and prevent hypertension.
  • Activate hormones and enzymes for body functioning.
  • Reduce the risk of getting pores and hollow bones during pregnancy.

Calcium Rich Food in India

Calcium Rich Food

India is a food paradise. You can observe a variety of foods here. But to find calcium-rich food is always time taking. All these foods all readily available in India and these are rich in calcium as well. This article will give a complete idea about the food you should go for if you are looking for calcium-rich food in India.


calcium foods list

It is one of the best and cheapest sources of calcium. You should take 4 cups of milk in a day to fulfill your calcium requirement. One cup of whole milk contains 300mg calcium. Goat milk is another good source of calcium that not only good for bone also sharp the mind and makes you more active has 350mg calcium in one cup of milk. One cup will provide 28-35% of RDI of calcium.


non dairy calcium rich foods

Dried figs are enriched with calcium as compare to other dry fruit. It will provide antioxidant to the body as well. One-ounce dried figs provide 5% of calcium RDI.

Whey Protein

high calcium foods chart

As its name shows, it is enriching with digestive protein that has a high amount of protein and help in losing weight as soon as possible also control blood sugar level. Studies show s that whey protein is also a good source of calcium one scoop contains 200 mg calcium that is 20 % of calcium RDI.

Beans and Lentils

calcium rich foods for bones

These are indeed superb Calcium rich Food in India. These are high in fiber, micronutrients, and protein. Some verities have an impressive amount of calcium that if we consume in our daily diet will show significant results.

  • Winged beans are top of the chart in calcium amount one cup contains 227 mg of calcium that fulfills 27% of calcium RDI.
  • White beans are another type of seeds that are enriched with calcium and gives 13% of RDI.

Oranges and Tangerines

calcium rich fruits

Citrus fruits always have a high amount of calcium. Orange is one of the best sources of calcium among all other fruits. One medium-size orange has 27.5mg of calcium.

Green Leafy Vegetables

iron rich indian foods

Spinach, mint, and kale are good calcium source they contain lots of iron, antioxidants, and vitamins along with calcium. In green leafy vegetables, many forms are present that gives 20- 60 mg of calcium amount in one serving.


greens calcium

It is one of the most consumed Indian food which is rich in calcium as well. It also has a high fiber amount that fights with toxins and helps to stay healthy bacteria in the gut and improve digestion. One study shows that rhubarb absorption will low if you are taking with any other food but overall it is right in calcium gives 25% of calcium RDI. One cup has 87mg of this mineral.

Fortified Foods

Calcium Rich Indian Food

Grain base fortified food especially enriched with calcium even some type of cereals gives 1000mg of calcium only from one serving before adding milk in it. These are some bread, tortilla, and crackers, etc. Keep in mind human boy will never absorb all calcium at once time so you should take a break between calcium consumption.


Calcium Rich Indian Food

It is a nutritious food. Calcium is one of the major nutrients that are available in abundance in amaranth. One cup cooked contain 115mg of calcium that is 12% of RDI. Its leaves have a high calcium amount as compare to the whole one.



Many verities of cheese present in the market and each type has its nutritional value. Parmesan cheese has a high degree of calcium amount that is 331 mg or 35% of RDI.

Softer cheese is another form that has a calcium amount. Cheese is low in lactose that will absorb quickly in the gut and if you want to take high calcium amount from cheese than prefer plant-based sources that also lower the risk of heart diseases and maintained minerals bone density.


The importance of calcium for the body cannot be overlooked. It plays a vital role in our body. Although there are countless food items in India, I have collected some cheap and readily available food that are rich in calcium. I hope this article will give you enough knowledge to pick your favorite Calcium rich food in India. If you like the article, kindly let us know by comments. Cheers.

About Md Muneeb Khan

My Self Md Muneeb Khan, Founder of this CureOutlet website and a Graphic Designer, and Part-time Blogger. Who love to write articles on Health related issues and some other Projects apart from this Website.

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