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Priya Gupta· 8 years ago
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Which are the foods rich in calcium?

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  • Milk, curd, and cheese are among the most common calcium-rich foods.
  • Paneer is also a popular source of calcium in vegetarian diets.
  • Sesame seeds (til), almonds, and chia seeds contain calcium too.
  • Green leafy vegetables like spinach and kale are often included for calcium support.
  • Ragi (finger millet) is considered one of the good plant-based calcium sources.
  • Tofu and soy products may also provide calcium.
  • Fish with soft edible bones, like sardines, are rich in calcium for non-vegetarians.
  • Fortified cereals and plant-based milks sometimes contain added calcium.

Honestly, combining calcium-rich foods with proper vitamin D and overall nutrition is important for better absorption and bone health.

Must Read: 10 nutritious foods which are must in the pregnancy diet

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Ishaanvi ReddyFrom the kitchen to the page — making food writing as honest, practical, and flavourful as the cooking itself.
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Ishaanvi Reddy is a trained chef and food writer with over 4 years of professional experience in culinary arts and food content. She holds a Diploma in Culinary Arts from the Institute of Hotel Management (IHM), Hyderabad — a qualification that gives her food writing a level of technical accuracy that distinguishes it from content written without kitchen experience. Her content covers recipes, cooking techniques, ingredient guides, food culture, nutrition basics, and restaurant trends across India. Her work has appeared on platforms including Slurrp, Herzindagi Food, and Eat This Not That India, where she writes for home cooks and food enthusiasts who want content that is tested, practical, and rooted in real culinary knowledge — not just adapted from other sources. With hands-on kitchen experience spanning South Indian, North Indian, and Continental cuisines, Ishaanvi brings a cross-regional perspective to her food writing. She has published 150+ food articles and recipes, covering everything from everyday meal planning to deep dives into the science of cooking and the cultural history of Indian food. Across all her work, every recipe is kitchen-tested, every technique is chef-verified, and every recommendation comes from direct culinary experience — not guesswork.

Updated on06/05/26
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Hi Priya 😊
I really liked your question because calcium is something many people ignore until they start having weakness or bone-related problems. I think knowing about calcium-rich foods is actually very important for daily health.

Some of the best foods rich in calcium are milk, cheese, yogurt, paneer, almonds, tofu, spinach, broccoli, sesame seeds, and leafy green vegetables. Fish like sardines and salmon also contain a good amount of calcium. In my opinion, dairy products are still one of the easiest and most common sources of calcium for most people. Calcium is important for strong bones, teeth, muscles, and overall body health. Honestly, maintaining a balanced diet with calcium-rich foods can really help improve long-term health and energy levels.

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Ramesh Kumar
Ramesh KumarAuthor
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Answered on05/09/26
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Without a doubt Sesame seeds. Extremely rich wellspring of Calcium, Iron, Magnesium and protein.

While you can utilize Sesame powder in numerous dishes like curries, chutneys and so on., it can likewise be added to the flour used to make bread/rotis. I include around 50 grams of Sesame powder to 200 grams of wheat flour. Be that as it may, do recollect that any measure of Calcium can't be consumed by our bones without enough D-nutrient. In this way, make it a point to invest some energy in Sunlight ordinary.

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digital irezaHolistic Living Explorer
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Answered on05/11/20
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Calcium is a significant mineral in human digestion, making up around 1-2% of a grown-up human's body weight. Notwithstanding its broadly realized job in ***** structure, calcium is utilized to assist control with muscling and nerve work, just as to oversee corrosive/base parity in our circulatory system. From this straightforward depiction, you can perceive how calcium-rich nourishments can assume a job in numerous parts of your wellbeing that stretch out a long ways past the particular territory of ***** wellbeing.

In opposition to prevalent thinking, you don't have to eat dairy nourishments to get the calcium you need in your dinner plan. Calcium is given by a wide assortment of nourishments, and so as to get 1,000 milligrams for each day (the Dietary Reference Intake, or DRI for ladies and men 19-50 years old), you needn't bother with cow's milk, yogurt, cheddar or margarine. Think about a portion of the accompanying models:

3.2 ounces of sardines contains in excess of 340 milligrams of calcium, about 2.5 occasions that of 4 ounces of bovine's milk.

1 cup of steamed collards and 1 cup of cow's milk are almost indistinguishable as far as calcium (with collards giving 266 milligrams and dairy animals' milk giving 276 milligrams)

100 calories worth of spinach furnishes you with twice as much calcium as 100 calories worth of yogurt

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Laura DawsonAuthor
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Answered on04/14/20
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Sources of calcium include:

milk, cheese and other dairy foods

green leafy vegetables – such as broccoli, cabbage and okra, but not spinach

soya beans

tofu

soya drinks with added calcium

nuts

bread and anything made with fortified flour

fish where you eat the bones – such as sardines and pilchards

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varun pratapsinghAuthor
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Updated on05/28/26
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Calcium-rich foods you must include in your daily regime.

Okra/Lady finger – It is most loved vegetable by kids and adults, right? A bowl of properly cooked lady finger will give you nearly 175mgs of calcium.
 
Almonds – Rich in anti-oxidants almonds are a good source of calcium. You can toss a handful of almonds to your salads, or roast the almonds and consume in a form of snacks. You know that 100 gms of almonds gives you 264 mgs of calcium?
 
Oranges – These are the great source of calcium. You can consume one orange a day, add to your smoothies or have a glass of orange juice. Only half cup of orange will give you nearly 50 mgs of calcium.
 
Spinach – you might have heard from your mother that it is one of best foods rich in calcium. A cup of cooked spinach will give you around 250gms of calcium. Spinach can be combined into curries, paranthas, and pasta.
 
Sesame seeds – These are little seeds but a powerhouse of nutrients. It is loaded with vitamins, minerals, calcium, iron, magnesium, phosphorus, manganese, copper, zinc, fiber, vitamin B6, and protein. About ¼ cup of sesame seeds gives you 250gms of calcium. You can roast it and add to salads or sprinkle over dishes.
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Nikita KabraConversations & Culture Lover
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Updated on05/28/26
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