Jul 21, 2025
A desi superfood. 100g of ragi has 344 mg of calcium — perfect for rotis or porridge.
Source: Wikipedia commons
Tiny but powerful-1 tablespoon provides around 88 mg of calcium. Sprinkle on salads or laddoos.
Source: pexels
100g tofu = ~350 mg calcium. A plant-based protein and bone booster in one.
Source: pexels
Spinach, methi, and amaranth (chaulai) are rich in calcium, iron & fiber.
Source: pexels
A handful (28g) gives ~76 mg of calcium, plus healthy fats and protein. Soak overnight for better absorption.
Source: pexels
Boiled chickpeas = ~80 mg calcium per cup. Great in salads, hummus, or curries.
Source: pexels
Look for fortified atta, plant milks (soy, almond), and orange juice with added calcium.
Source: pexels
Dried figs offer ~162 mg of calcium per 4 pieces—a tasty and natural calcium snack.
Source: pexels
This green veggie offers ~47mg per 100g. It’s also packed with vitamin C and fiber.
Source: pexels
Boiled kala chana offers ~150mg calcium per 100g, plus protein and iron.
Source: pexels
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