Calcium-rich foods in India range from milk and paneer to ragi, sesame seeds, and green leaves, and the numbers differ far more than most lists admit. This guide ranks common foods by calcium content per 100 g using the Indian Food Composition Tables (IFCT 2017), one USDA entry for plain yogurt, and the ICMR-NIN 2020 requirement. It matters if you are trying to reach the 1,000 mg daily recommendation and want to know which foods to eat to get there, whether you are vegetarian, eat dairy, or avoid it. It covers vegetarian and dairy sources only, and it states plainly what a food table cannot tell you.
Calcium Rich Foods: The Quick Answer
Per 100 g, the highest calcium foods in the IFCT are white sesame seeds (1,283 mg), curry leaves (659 mg), paneer (476 mg), ragi (364 mg), green amaranth leaves (330 mg) and drumstick leaves (314 mg). Milk is lower per 100 g (cow's milk 118 mg, buffalo milk 121 mg) but is eaten in larger amounts. The ICMR-NIN 2020 RDA for adult men and women is 1,000 mg a day, so your total calcium intake depends on how much of each food you actually eat.
How Much Calcium Do You Need a Day?
The ICMR-NIN 2020 report sets the calcium RDA at 1,000 mg a day for adult men and adult women, with an estimated average requirement (EAR) of 800 mg. The 2010 RDA was 600 mg, so the recommended daily intake was raised. Daily calcium needs vary by age and life stage, and needs for children, pregnancy, and older adults are listed in the ICMR-NIN report. Some sources quote 1,000 to 1,200 mg for most adults; we use the ICMR-NIN figure of 1,000 mg. A doctor or registered dietitian can tell you what applies to you.
Calcium-Rich Foods for Vegetarians and Dairy Eaters: Calcium per 100 g
All values are per 100 g of the raw edible portion from the IFCT 2017, except the yogurt row, which is from the USDA FoodData Central (SR Legacy). The share of the 1,000 mg RDA is simply the calcium divided by 1,000.
| Food (per 100 g) | Calcium | Share of 1,000 mg RDA |
|---|---|---|
| White sesame seeds (gingelly) | 1,283 mg | 128% |
| Curry leaves | 659 mg | 66% |
| Paneer | 476 mg | 48% |
| Ragi (finger millet) | 364 mg | 36% |
| Amaranth leaves, green | 330 mg | 33% |
| Drumstick leaves | 314 mg | 31% |
| Fenugreek leaves | 274 mg | 27% |
| Horse gram, whole | 269 mg | 27% |
| Soybean, brown | 239 mg | 24% |
| Almonds | 228 mg | 23% |
| Collard greens (cabbage) | 170 mg | 17% |
| Bengal gram, whole | 150 mg | 15% |
| Rajmah, brown | 134 mg | 13% |
| Buffalo milk, whole | 121 mg | 12% |
| Plain yogurt, whole milk (USDA) | 121 mg | 12% |
| Cow's milk, whole | 118 mg | 12% |
| Spinach | 82 mg | 8% |
A food that tops the table is not always a food you eat by the cup. Seeds, curry leaves and spices are used in small amounts in Indian cooking, so use the table to compare foods per gram, then think about the portion on your plate. Calcium varies by food type and preparation method, so treat the table as a guide.
Calcium in Dairy Products: Milk, Paneer and Plain Yogurt
Dairy products are a well-known source of calcium, and the most familiar one in Indian diets. Whole cow's milk has 118 mg of calcium per 100 g and whole buffalo milk 121 mg (IFCT). Paneer, an Indian fresh cheese, has 476 mg per 100 g, about four times the calcium content of milk by weight. Plain yogurt (USDA, whole milk) has 121 mg per 100 g. The IFCT does not list curd, so we use the USDA figure for plain yogurt and do not claim it matches your dahi. We give no calcium figure for whey protein powders or for cheese other than paneer. For the protein side of milk, see our guide to protein in a glass of milk and protein in paneer.
Leafy Green Vegetables, Millets and Seeds
For people who avoid dairy, the IFCT lists several plant sources, and dark leafy greens such as amaranth and drumstick leaves are among the foods rich in calcium in its tables. Among leafy green vegetables, green amaranth leaves (330 mg), drumstick leaves (314 mg), fenugreek leaves (274 mg), collard greens (170 mg) and pak choi, also sold as bok choy (150 mg), are well above spinach (82 mg per 100 g). Among whole grains and millets, ragi, also called finger millet, has 364 mg per 100 g, far more than the other cereals in the same table, such as bajra (27 mg), jowar (28 mg) and barley (29 mg). Among pulses, horse gram (269 mg), brown soybean (239 mg) and whole Bengal gram (150 mg) carry more than rajmah (134 mg). Almonds have 228 mg per 100 g. Read our guide to soya chunks and high-protein fruits for the same approach with other foods. In fruit, the IFCT lists figs at 78.5 mg and black raisins at 73.2 mg per 100 g, which is lower than most foods above.
How Much of Each Food Gives 1,000 mg of Calcium?
This table divides 1,000 mg by the calcium per 100 g. It shows the weight of a single food that would equal the RDA, not a recommended meal.
| Food | Weight for 1,000 mg |
|---|---|
| White sesame seeds | about 78 g |
| Curry leaves | about 152 g |
| Paneer | about 210 g |
| Ragi | about 275 g |
| Green amaranth leaves | about 303 g |
| Drumstick leaves | about 318 g |
| Cow's milk | about 847 g |
| Spinach | about 1,215 g |
Reaching the RDA from one food takes a large weight of most of them, so a mix of smaller portions of different foods is the practical route. Add up the labelled or listed calcium of what you eat across a day, and compare it with 1,000 mg, rather than relying on one headline food. Our guide on how much protein you really need follows the same step-by-step approach for protein, and our guide to electrolytes covers other minerals in the diet.
Calcium Absorption, Supplements and Claims We Do Not Make
This guide compares calcium content only. We make no claims about calcium absorption or how the body absorbs calcium from any food, including the effect of vitamin D, vitamin K, magnesium, oxalates in leafy greens, phytates in whole grains, tea, coffee, salt or protein, or how to cook or sprout foods to boost intake. We make no claims about bone health, healthy bones, strong bones, bone strength, bone density, overall health, well-being, the vital role of calcium in the body, osteoporosis, fractures, growth in children, older adults, pregnancy, muscle function, nerve function, nerve signaling, blood clotting, heart health, normal heart function, blood pressure, kidney stones or excess calcium, and we do not claim that 99% of the body's calcium is stored in bones, that calcium deficiency leads to osteoporosis, or that there is an upper limit of 2,500 mg. We do not compare calcium supplements, and we do not advise on medical conditions. We do not give calcium figures for fortified foods, fortified cereals, soy milk, almond milk, rice milk, tofu, cheese other than paneer, canned sardines, chia seeds or dried figs, or per tablespoon, per serving or per glass, because values depend on the product, serving sizes vary and we have not verified them for Indian packs. We do not claim that caffeine, sodium or processed foods increase calcium loss, that foods high in oxalates such as spinach limit absorption, that stomach acidity or vitamin D enhances absorption, that iron-rich meals and calcium meals should be separated, that fortified plant milks match dairy, or that kale and other dark leafy greens are good sources beyond the IFCT figures above. We do not rate nutrition in general, other nutrients, dietary intake, fat content or low calcium foods, and we do not offer supplements as a convenient way to boost intake. We make no claims about overall bone health, bone health or bones, vitamin D, calcium intake, calcium sources, calcium-rich foods in general, low calcium foods, calcium supplements or supplementation, fortified foods, fortified breakfast cereals, soy milk, canned fish, soft drinks, iron-rich foods, dietary needs, muscle activity, nutrients, diet or nutrition, and we give no vitamin or supplement advice. Check the label of any packaged food. Calcium needs differ by age and health, and nothing here replaces advice from a doctor or registered dietitian. If you have a kidney condition, a high calcium level, or take medicines, ask a doctor before changing your diet or taking supplements.
Frequently Asked Questions
Which is the highest calcium food?
In the IFCT 2017, black gingelly (sesame) seeds have 1,664 mg per 100 g, poppy seeds 1,372 mg, and white sesame seeds 1,283 mg. Seeds are eaten in small amounts, so look at your portion as well as the figure per 100 g.
Which Indian food has high calcium?
By the IFCT, ragi (364 mg per 100 g), curry leaves (659 mg), drumstick leaves (314 mg), green amaranth leaves (330 mg), paneer (476 mg) and milk (118 to 121 mg) are common Indian foods with high calcium content.
How can I get 1,000 mg of calcium a day?
The ICMR-NIN 2020 RDA for adults is 1,000 mg. Add up the calcium in the foods you eat using the table above and the labels on packs. The table above shows how much of one food that takes, so a mix of several foods is the practical route. Ask a doctor or dietitian if you are unsure.
Which fruit is rich in calcium?
Fruits are lower than the foods in the table. The IFCT lists figs at 78.5 mg, black raisins at 73.2 mg, and orange pulp at 19.5 mg per 100 g.
Can I get enough calcium without dairy?
The IFCT lists plant sources such as ragi, sesame seeds, drumstick leaves and horse gram. Whether your whole diet meets 1,000 mg depends on the amounts you eat, and we make no claim about absorption. A registered dietitian can check your diet.
Is spinach a good calcium source?
Spinach has 82 mg per 100 g in the IFCT, lower than green amaranth leaves (330 mg), drumstick leaves (314 mg) or fenugreek leaves (274 mg). We make no claim about how much of it the body absorbs.
The Bottom Line
For calcium content per 100 g, sesame seeds, curry leaves, paneer, ragi and several leafy greens beat milk, but milk and paneer are eaten in larger amounts. Add up your day against the 1,000 mg ICMR-NIN RDA instead of trusting one food, and check the label of anything packaged.
This article is for general information and is not medical advice. Values are from the IFCT 2017 (raw edible portion per 100 g), the USDA FoodData Central entry for plain whole milk yogurt (SR Legacy), and the ICMR-NIN 2020 Recommended Dietary Allowances (calcium RDA 1,000 mg for adult men and women, EAR 800 mg). Calcium varies by variety, region, and preparation, and your food may differ.
