FOODS HIGH IN CALCIUM FOR INDIANS

Rich Food Sources Of  Calcium

FOOD ITEM                GROUP                                            CALCIUM CONTENT  
                                                                      ( mg / 100 g of edible portion of food item )

Ragi( Nachni )            Cereal                                     344

Channa                         Pulse                                     202

Matki                                  "                                           202

Rajmah                            "                                            260

Soya bean                       "                                             240

Amaranth                   Leafy Veg                                  530

Arbi Ke patte                    "                                            460
( black variety )  

Lotus stem dry          Other Veg.                                405

Apricot  dry                   Fruits                                       110

Dates dried                    "                                              120

Milk buffalo’s                Milk                                          210

Curds cow’s milk          "                                              149

Cheese                                                                          790

Paneer -cow’s milk                                                       208

Paneer-buffalo’s milk                                                   480   

Mutton muscles           Meat                                         150

All fishes & dry fruits are rich  sources  of calcium