Calcium matters for bones at every age, and it matters more after 40, especially for women. These are the foods with the most calcium per 100 g, including plenty of non-dairy sources. Top pick: Sesame Seeds, with 975 mg calcium per 100 g.
| # | Food | Calcium / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Sesame Seeds | 975 mg | 573 kcal | 1 tbsp (9 g): 88 mg, 52 kcal |
| 2 | Cheddar Cheese | 721 mg | 404 kcal | 1 slice (20 g): 144 mg, 81 kcal |
| 3 | Cheese (processed) | 700 mg | 350 kcal | 1 slice (20 g): 140 mg, 70 kcal |
| 4 | Khoya / Mawa | 650 mg | 421 kcal | 1 tbsp (20 g): 130 mg, 84 kcal |
| 5 | Chia Seeds | 631 mg | 486 kcal | 1 tbsp (12 g): 76 mg, 58 kcal |
| 6 | Mozzarella Cheese | 505 mg | 300 kcal | 1 slice (20 g): 101 mg, 60 kcal |
| 7 | Til Chikki | 500 mg | 490 kcal | 1 piece (25 g): 125 mg, 123 kcal |
| 8 | Feta Cheese | 493 mg | 264 kcal | 1 cube (30 g): 148 mg, 79 kcal |
| 9 | Rewari | 450 mg | 460 kcal | 3 pieces (20 g): 90 mg, 92 kcal |
| 10 | Paneer (plain) | 420 mg | 265 kcal | 1 cube (15 g): 63 mg, 40 kcal |
| 11 | Methi / Fenugreek Leaves (raw) | 395 mg | 49 kcal | 1 katori (100 g): 395 mg, 49 kcal |
| 12 | Sardines (canned in oil, drained) | 382 mg | 208 kcal | 1 can (92 g): 351 mg, 191 kcal |
| 13 | Tofu | 350 mg | 144 kcal | 1 katori (100 g): 350 mg, 144 kcal |
| 14 | Almond Butter | 347 mg | 614 kcal | 1 tbsp (16 g): 56 mg, 98 kcal |
| 15 | Ragi Roti | 320 mg | 262 kcal | 1 roti (40 g): 128 mg, 105 kcal |
| 16 | Alfredo Sauce | 300 mg | 480 kcal | 2 tbsp (30 g): 90 mg, 144 kcal |
| 17 | Paneer Tikka | 300 mg | 250 kcal | 1 plate (150 g): 450 mg, 375 kcal |
| 18 | Condensed Milk (sweetened) | 284 mg | 321 kcal | 1 tbsp (20 g): 57 mg, 64 kcal |
| 19 | Almonds | 269 mg | 579 kcal | 10 pieces (12 g): 32 mg, 69 kcal |
| 20 | Paneer Bhurji | 260 mg | 200 kcal | 1 katori (150 g): 390 mg, 300 kcal |
| 21 | Flax Seeds | 255 mg | 534 kcal | 1 tbsp (10 g): 26 mg, 53 kcal |
| 22 | Kale (raw) | 254 mg | 35 kcal | 1 katori (100 g): 254 mg, 35 kcal |
| 23 | Bathua Saag | 250 mg | 65 kcal | 1 bowl (150 g): 375 mg, 98 kcal |
| 24 | Cheese Sauce | 250 mg | 290 kcal | 1 tbsp (15 g): 38 mg, 44 kcal |
| 25 | Grilled Cheese Sandwich | 250 mg | 300 kcal | 1 sandwich (120 g): 300 mg, 360 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Sesame (til) and cheese rank highest per 100 g, but the reliable daily sources are milk, curd, paneer, ragi and green leafy vegetables. Strength training and enough vitamin D (sunlight) matter as much as calcium for bone strength.
Per 100 g, the top five are Sesame Seeds (975 mg), Cheddar Cheese (721 mg), Cheese (processed) (700 mg), Khoya / Mawa (650 mg), Chia Seeds (631 mg). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN (2020) recommends about 1,000 mg of calcium a day for adults. Two glasses of milk or curd plus a serving of paneer or ragi covers most of it.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.