Calcium Rich Cereals and Grains Chart (Includes Indian Names)

The nutrition data is taken from National Institute of Nutrition, Hyderabad, India

Calcium and vitamin D in food is essential for nutritional health of bones. Therefore calcium deficiency may cause osteoporosis. Vitamins and minerals in food with iron, calcium,  potassium, magnesium, zinc and other nutrients in food boosts your health and especially bone strength. We shall see what are calcium rich foods of Indian origin. Calcium in what foods makes it absorbed more in the body? What are nutritionally better choices for this? Calcium suppliments or calcium rich natural foods? Ofcourse natural sources of calcium are more bioavailable than suppliments. Calcium in the diet like milk, Phool Gobhi Patta (Cauliflower Leaves), Paalak (spinach), Arvi Ka Saag (Colocasia Leaves) etc. makes rich source of calcium.

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Nutrition Chart Showing Highest Calcium Rich Cereals and Grains With Indian Names

Calcium rich Cereals and Grains chart (Indian)

Nutritional Value Table Showing Best Foods With Calcium

Grains Calcium per 100 g.
Ragi (Finger Millet) 344 mg
Kulthi (Horse Gram) 287 mg
Rajma (French Beans) (Dry) 260 mg
Soyabean (White) Seeds 240 mg
Matki (Moth Beans) 202 mg
Chana (Bengal Gram) 202 mg
Udad (Black Gram) Daal 154 mg
Moong (Green Gram) (Whole) 124 mg
Chavli (Cow Peas) 77 mg
Peas (Dry) 75 mg
Moong (Green Gram) Daal 75 mg
Masur (Lentil) 59 mg
Chana (Bengal Gram)(roasted) 58 mg
Chana (Bengal Gram) Daal 56 mg
Bajra (Pearl Millet) 42 mg

Nutritional Value Chart Showing Calcium In The Diet Vegetables With Indian Names

Calcium rich vegetables chart (Indian)

Nutrition Table Showing Highest Calcium In Vegetables With Indian Names

VegetablesCalcium per 100 g.
Phool Gobhi Patta (Cauliflower Leaves) 626 mg
Arvi Ka Saag (Colocasia Leaves) 460 mg
Methi Sabji (Fenugreek Leaves) 395 mg
Shepu Bhaji 190 mg
Dhania Patta (Coriander Leaves) 184 mg
Gawar (Cluster Beans) 130 mg
Gajar (Carrot) 80 mg
Palak Sabji (Spinach) 73 mg
Bhindi (Lady Finger) 66 mg
Bakla (French Beans) Green 50 mg
Pyaj ka patta (Onion Leaves) 50 mg
Pyaj (Onion) 47 mg
Shakarkand (Sweet Potato) 46 mg
Tondli, Konduri (Kovai) 40 mg
Paapdi (Double Beans) 40 mg

Nutrition Chart Showing Maximum Calcium In The Diet Fish and Sea Food

Calcium rich sea food chart (Indian)

Nutrition Table Showing Calcium In Fish and Sea Food With Indian Names

Fish / Sea FoodCalcium per 100 g.
Kenkra (Crab) 1606 mg
Bombil (Bombay Duck) (Dry) 1389 mg
Kenkra (Crab) (Muscle) 1370 mg
Rhepti Fish (sole fish) (Malabar) 1072 mg
Tamda Maasa (Rohu) (Labeo Rohita) 650 mg
Ravas Fish (Guchhai) 405 mg
Shark(Waghsheer) 357 mg
Torli (Sardine) Fish 357 mg
Prawns(Kolambi) Fish 323 mg
Halwa Fish (Pomfret Black Fish) 286 mg
Chandva (Pomfret, White Fish) 200 mg
Surmai Dry 148 mg
Surmai Fresh 92 mg
Sardine(Pedva) 90 mg
Singhala (Arius Dussumieri) Fish 71 mg

Nutrition Chart Showing Best Calcium In Indian Milk, Egg and Milk Products

Calcium rich poultry dairy milk chart (Indian)

Nutritional Value Table Showing Calcium In Milk and Milk Products

Dairy and Milk Calcium per 100 g.
Doodh (Milk) Powder (Skimmed) 1370 mg
Cheese 790 mg
Maava (Khoa) (Whole Buff. Milk) 650 mg
Doodh (Milk) (Buffalo) 210 mg
Bakri ka Doodh (Goat Milk) 170 mg
Dahi (Curd) (Cow) 150 mg
Doodh (Milk) (Cow) 120 mg
Skimmed milk, Liquid 120 mg
Doodh Maa ka (Milk Human) 28 mg
Anda Egg (Hen) 60 mg

Nutritional Health Role of Calcium In The Body

What is calcium?

Calcium is one of the most plentiful minerals in the body. It is an indispensable nutrient required for many physiological functions in the body like blood vessel expansion and contraction, muscle contraction, secretion of hormones and enzymes, and transmitting signals throughout the nervous system. 

For Indian Calories in Indian food Click here

For calcium phosphorus nutrition Click here

In the near future we are going to review diet and magnesium, zinc rich foods

Calcium also helps in maintaining normal blood pressure level. It also helps clotting of blood in case of injuries.
Perhaps the most significant and ostensible function of calcium is formation, growth and mainrenance of bones and teeth alongwith other nutrients like phosphorus and vitamin D. Hence 99% of body’s calcium is stored in bones. For Calories in indian food Click here

Note that only those items which appear in significant quantities are listed. For more detailed information, please visit the National Institute of Nutrition, NIN website.