Calcium from plant foods? Here are rich sources you can tap into if you have milk allergy (original) (raw)

Calcium is essential for strong bones, teeth, nerve function and muscle contractions. While milk and dairy products like yogurt and cheese are well-known sources, many other foods — both plant-based and animal-based — can also help meet your daily needs. Whether you are lactose intolerant, vegan or simply looking for dietary variety, here are some excellent non-dairy sources of calcium.

Spinach – While high in calcium, spinach also contains oxalates, which reduce calcium absorption. But cooking it can help break down these compounds.

Kale – Unlike spinach, kale has lower oxalate levels, making its calcium more bioavailable.

Fenugreek leaves (methi) – A staple in Indian cuisine, methi is a good calcium source.

Drumstick Leaves (Moringa) – These leaves are exceptionally rich in calcium.

2. Nuts and Seeds

Many nuts and seeds are packed with calcium, along with healthy fats and protein.

Sesame Seeds (Til) – Just one tablespoon provides a good amount of calcium. They can be sprinkled on salads or used in Indian sweets like til ladoos.

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Almonds – Almonds are not only high in calcium but also rich in vitamin E and magnesium.

Chia Seeds – These tiny seeds are calcium-rich and can be added to smoothies or soaked in water for a pudding-like texture.

3. Pulses and Legumes

Chickpeas (Chana) – A great source of calcium, fibre and protein, chickpeas can be used in curries, hummus, or salads.

Lentils (Dal) – Masoor dal, toor dal, and moong dal are all good to meet your daily calcium quota.

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Soybeans and Soy Products – Tofu, tempeh, and soy milk are excellent plant-based calcium sources.

4. Fish and Seafood

Some types of fish offer high amounts of calcium, especially those eaten with bones:

Sardines and Anchovies – These small fish, commonly used in Indian coastal cuisine, are among the richest sources of calcium.

Salmon (With Bones) – Canned salmon with bones is a good source.

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Prawns and Shellfish – Some varieties of shellfish also provide calcium along with iodine and Omega-3 fatty acids.

5. Millets and Whole Grains

Ragi (Finger Millet) – It is one of the richest non-dairy sources of calcium and can be consumed as porridge, dosa, or roti. It contains about 344 mg of calcium per 100 grams higher than milk, which has about 125 mg per 100 ml.

Amaranth (Rajgira) – Another great source at 159 mg per 100 gm, can be used as a fasting food.

6. Herbs and Spices

Surprisingly, some commonly used herbs and spices contain calcium

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Curry Leaves – Since a typical serving of curry leaves in cooking is much smaller (around 10 grams or less), the calcium contribution per meal would be about 83–90 mg per 10 grams. This makes curry leaves a valuable natural source of calcium,

Basil and Thyme – These dried herbs contain significant amounts of calcium when used in larger quantities.

The recommended daily intake of calcium varies by age and gender but generally ranges from 1000 mg to 1200 mg per day for adults. If you are not consuming dairy, including a variety of these foods in your diet can help maintain strong bones and prevent calcium deficiency.

For better calcium absorption, ensure you get enough vitamin D, which helps the body utilize calcium effectively. Sunlight is the best natural source of vitamin D.

(Narang is nutritionist, Indraprastha Apollo Hospital, Delhi)