← Articles
← Articles
Most adults need about 1,000 mg of calcium a day. Many Indians get well under that, partly because of how much milk and curd they eat and partly because the rest of the plate does not help. The good news is that ordinary Indian foods add up quickly if you know which ones count.
This is general nutrition information, not medical advice. Calcium supplements are not harmless: take them only if a doctor has advised them. If you have a medical condition, are pregnant, or take regular medicines, check changes to your diet with your doctor or a registered dietitian.
ICMR-NIN's 2020 allowance for adults is about 1,000 mg a day, and higher for teenagers, pregnant and breastfeeding women. It is a daily target to reach through food. You do not have to hit the number exactly every day, but you should be near it on average.
| Food (typical portion) | Calcium |
|---|---|
| Milk, 1 glass (200 ml) | ~240 mg |
| Curd, 1 katori (150 g) | ~200 mg |
| Paneer, 50 g | ~250 mg |
| Ragi, 30 g flour (1 roti or dosa) | ~100 mg |
| Til (sesame), 1 tablespoon | ~90–100 mg |
| Amaranth leaves (chaulai), 1 katori cooked | ~150–200 mg |
| Drumstick leaves, 1 katori cooked | ~150 mg |
| Almonds, 10 nuts | ~35–40 mg |
| Rajma or chole, 1 katori cooked | ~40–60 mg |
| Tofu (calcium-set), 100 g | ~200 mg or more |
Rounded estimates based on ICMR-NIN Indian Food Composition Tables 2017 values, at standard home portions. Brands and recipes vary, and tofu depends on the setting agent: check the pack.
Milk, curd and paneer are the efficient sources. Ragi, til and the leafy greens are the best plant sources, and ragi is the one worth putting on the plate regularly.
That comes to roughly 1,000 mg. Take the dairy out, and it becomes clear how much work the plant foods have to do.
Not all the calcium on the label is absorbed. Calcium in leafy greens high in oxalates, such as spinach and some others, is poorly absorbed, so do not count it in full. Amaranth leaves, methi, ragi and calcium-set tofu are better bets. Phytates in unsoaked grains also hold back absorption a little, so soak, sprout or ferment when you can.
Your body cannot use calcium well without vitamin D, and low vitamin D is very common in India, even in a sunny country, because of indoor work, covered clothing, pollution and darker skin. Short, regular sun exposure on face and arms helps, and food provides only a little (eggs, fish, fortified milk). If you have low bone density, frequent fractures, constant bone pain or muscle weakness, ask your doctor about a vitamin D blood test. Do not guess at doses.
Answer a few quick questions and get a free Indian diet plan. Take it to your doctor or dietitian to adjust if you have a health condition.
Get my free plan → Ask the coachAdults need about 1,000 mg a day, according to the ICMR-NIN 2020 allowance, with higher needs in pregnancy, breastfeeding and adolescence.
Milk, curd and paneer are the most efficient, and ragi, sesame, amaranth leaves and calcium-set tofu are the best plant-based sources.
Yes. Ragi has far more calcium than other cereals such as rice or wheat, which is why it is worth eating regularly.
Only if a doctor has advised it. Most people can reach their target from food, and unneeded supplements carry risks.
Figures marked with a tilde (~) are rounded estimates drawn from the sources above using standard home portions; real foods and recipes vary. This article is educational information, not medical or nutrition advice, and does not replace your doctor or dietitian.
← All articles