Calcium is a mineral that your body needs in large amounts to stay healthy. About 99% of the calcium in your body is stored in your bones and teeth, making them strong and hard. The remaining 1% circulates in your blood and plays a key role in many vital functions.
Why Calcium Is Important:
🦴 Bones & Teeth – Calcium gives structure and strength, preventing fractures and osteoporosis.
💪 Muscles – Helps muscles contract and relax, including your heart muscle.
🧠 Nerves – Supports proper nerve signaling, so your brain can send messages to the body.
🩸 Blood Clotting – Plays a role in stopping bleeding when you get injured.
How Much Calcium Per Day? (RDA by Age & Sex)
https://platefulldiet.com/Your calcium needs change depending on your age, sex, and life stage. The Recommended Dietary Allowance (RDA) gives a guideline for daily intake to keep bones and body functions healthy.
🥛 Recommended Daily Calcium Intake (mg/day)
| Age Group | Male | Female | Special Notes |
|---|---|---|---|
| 1–3 years | 700 mg | 700 mg | Rapid growth phase |
| 4–8 years | 1,000 mg | 1,000 mg | Important for bone development |
| 9–18 years | 1,300 mg | 1,300 mg | Peak bone-building years |
| 19–50 years | 1,000 mg | 1,000 mg | Maintains bone strength |
| 51–70 years | 1,000 mg | 1,200 mg | Women need more after menopause |
| 71+ years | 1,200 mg | 1,200 mg | Higher need due to bone loss |
| Pregnant & Breastfeeding (14–18 yrs) | — | 1,300 mg | Extra demand for baby’s bones |
| Pregnant & Breastfeeding (19–50 yrs) | — | 1,000 mg | Supports mother & baby |
Top Calcium Rich Foods (Dairy & Non-Dairy) with mg per Serving
Getting enough calcium is easier when you know which foods are naturally rich in it. Below is a list of top calcium-rich foods, grouped into dairy and non-dairy sources, along with their approximate calcium content per serving.
🥛 Dairy Sources of Calcium
| Food | Serving Size | Calcium (mg) |
|---|---|---|
| Milk (cow’s, whole/skim) | 1 cup (240 ml) | ~300 mg |
| Yogurt (plain, low-fat) | 1 cup (245 g) | ~415 mg |
| Cheese (cheddar) | 1 oz (28 g) | ~200 mg |
| Cheese (parmesan) | 1 oz (28 g) | ~330 mg |
| Paneer (Indian cottage cheese) | 100 g | ~208 mg |
🌱 Non-Dairy Sources of Calcium
| Food | Serving Size | Calcium (mg) |
|---|---|---|
| Tofu (calcium-set) | 100 g | ~350 mg |
| Almonds | 1 oz (28 g, ~23 nuts) | ~75 mg |
| Chia seeds | 1 oz (28 g, ~2 tbsp) | ~180 mg |
| Sesame seeds (unhulled) | 1 tbsp (9 g) | ~88 mg |
| White beans (cooked) | 1 cup (170 g) | ~160 mg |
| Kale (cooked) | 1 cup | ~95 mg |
| Broccoli (cooked) | 1 cup | ~60 mg |
| Figs (dried) | 5 pieces (~40 g) | ~65 mg |
| Ragi (finger millet, Indian staple) | 100 g (flour) | ~344 mg |
Seafood Calcium Rich Foods (Sardines & Canned Salmon with Bones)
Seafood is not only high in omega-3 fatty acids and protein, but some varieties are also among the best calcium-rich foods—especially when eaten with their soft, edible bones.
🐟 Calcium in Seafood (per serving)
| Seafood | Serving Size | Calcium (mg) | Notes |
|---|---|---|---|
| Sardines (canned in oil, with bones) | 3 oz (85 g) | ~325 mg | One of the richest natural calcium sources |
| Salmon (canned with bones) | 3 oz (85 g) | ~180 mg | Edible bones are key for calcium |
| Shrimp (cooked) | 3 oz (85 g) | ~125 mg | Also provides selenium & iodine |
| Crab (cooked) | 3 oz (85 g) | ~100 mg | Low-fat, nutrient-rich |
✅ Why Seafood Matters for Calcium
High bioavailability: Calcium from sardines and canned salmon bones is well absorbed.
Double benefit: You get both calcium + vitamin D, which work together for bone strength.
Great option: For people who don’t consume dairy regularly.
Calcium Rich Foods for Indian Diets (Easy, Affordable Options)
Many traditional Indian foods are naturally rich in calcium and can easily fit into everyday meals. These options are budget-friendly, vegetarian, and widely available across Indian kitchens.
🇮🇳 Common Calcium-Rich Indian Foods
| Food | Serving Size | Calcium (mg) | Notes |
|---|---|---|---|
| Ragi (finger millet) | 100 g flour | ~344 mg | Popular in dosa, porridge, rotis |
| Sesame seeds (til) | 1 tbsp (9 g) | ~88 mg | Used in til ladoos, chutneys |
| Moringa (drumstick leaves) | 1 cup (cooked) | ~150 mg | Excellent in sabzis, dals |
| Amaranth leaves (chaulai) | 1 cup (cooked) | ~135 mg | Nutritious leafy green |
| Rajma (kidney beans) | 1 cup (cooked) | ~60 mg | Protein + calcium |
| Chole (chickpeas) | 1 cup (cooked) | ~80 mg | Rich in calcium + fiber |
| Paneer | 100 g | ~208 mg | Affordable, versatile |
| Curd (dahi) | 1 cup (245 g) | ~275 mg | Improves calcium absorption |
| Jaggery with sesame/peanuts (til-gud ladoo, chikki) | 1 piece | ~40–50 mg | Tasty, seasonal source |
✅ Easy Ways to Boost Calcium in an Indian Diet
Include ragi porridge or roti 2–3 times a week.
Add drumstick or amaranth leaves to dals and curries.
Snack on sesame ladoos or chikki during winters.
Enjoy a glass of buttermilk or a cup of curd daily.
Calcium Rich Foods for Life Stages (Teens, Pregnancy, 50+)
Calcium needs change throughout life. Eating the right calcium-rich foods at each stage helps support growth, bone strength, and long-term health.
👩🎓 Teens (9–18 years)
Why it matters: Rapid bone growth and hormonal changes make calcium crucial for building strong bones.
Daily RDA: ~1,300 mg/day
Best Calcium Foods for Teens:
Milk, curd, paneer, cheese 🥛
Ragi dosa, chapatis, or porridge 🌾
Almonds, sesame seeds, chia seeds 🌱
Leafy greens like spinach, amaranth, moringa 🍃
🤰 Pregnancy & Lactation
Why it matters: Calcium supports the baby’s developing bones, teeth, and heart while protecting the mother’s bone stores.
Daily RDA: ~1,000–1,200 mg/day
Best Calcium Foods for Pregnancy:
Curd and paneer (easy to digest, probiotic benefits)
Fortified milk/soy milk 🥛
Sardines or salmon (if non-vegetarian, adds vitamin D + calcium)
Ragi, sesame ladoos, drumstick leaves (traditional Indian options)
👵 Adults 50+ (Post-Menopause & Seniors)
Why it matters: Bone density decreases with age; post-menopausal women are at higher risk of osteoporosis.
Daily RDA: ~1,200 mg/day
Best Calcium Foods for Seniors:
Low-fat milk, curd, and fortified plant milks 🥛
Ragi porridge or multigrain chapati 🌾
Tofu, beans, lentils for vegetarians 🌱
Sardines or canned salmon (calcium + vitamin D combo) 🐟
Sesame seeds and nuts for snacks
✅ Quick Tips by Stage
Teens: Focus on dairy + ragi for strong peak bone mass.
Pregnancy: Mix curd + leafy greens + sesame daily.
50+: Prioritize easy-to-digest foods (curd, soups, fortified options) and pair with vitamin D sources for absorption.
1-Day Sample Menu Hitting 100% Calcium from Foods (Veg/Non-Veg)
🥦 Vegetarian Menu (~1,050 mg Calcium)
Breakfast
1 glass fortified milk (250 ml) – 300 mg
2 ragi dosas with chutney – 250 mg
Mid-Morning Snack
10 almonds + 1 tbsp sesame seeds – 80 mg
Lunch
1 cup palak dal (spinach + lentils) – 180 mg
2 chapatis (multigrain with ragi flour) – 100 mg
Curd (150 g) – 120 mg
Evening Snack
1 bowl roasted chickpeas (30 g) – 60 mg
Dinner
1 cup tofu stir-fry with veggies – 120 mg
✅ Total: ~1,110 mg calcium
🐟 Non-Vegetarian Menu (~1,200 mg Calcium)
Breakfast
1 cup fortified milk + oats porridge – 350 mg
1 boiled egg – 25 mg
Mid-Morning Snack
1 cup yogurt with chia seeds – 200 mg
Lunch
1 serving sardine curry (with bones) – 325 mg
1 cup rice + dal + vegetables – 100 mg
Evening Snack
Handful of sesame + peanuts – 100 mg
Dinner
1 cup paneer bhurji – 280 mg
Salad with leafy greens – 50 mg
✅ Total: ~1,200 mg calcium
Safety: Upper Limits, Interactions (PPIs, Thyroid meds, Iron/Zinc timing)
While calcium is essential, too much can be harmful or interfere with how other nutrients and medicines work.
⚠️ Upper Limit for Calcium
Adults (19–50 years): 2,500 mg/day
Adults (51+ years): 2,000 mg/day
Consistently taking more than this (from supplements, not foods) may increase risk of kidney stones, constipation, and heart issues.
💊 Common Drug Interactions
PPIs (Proton Pump Inhibitors – for acidity/GERD):
Long-term use can reduce stomach acid, lowering calcium absorption.
Tip: Prefer calcium citrate (absorbs better with low stomach acid).
Thyroid Medications (Levothyroxine):
Calcium interferes with absorption.
Tip: Take thyroid medicine on an empty stomach and wait at least 4 hours before consuming calcium-rich foods or supplements.
Iron & Zinc Supplements:
Calcium competes with iron and zinc absorption.
Tip: Separate iron/zinc supplements and calcium by 2–3 hours.