10 Calcium Rich Food You Must Eat

Calcium isn’t just important for strong bones — it’s essential for keeping your heart rhythm steady and preventing painful muscle spasms.

So, if you’ve ever wondered about non-dairy sources of calcium, especially beyond milk, you’re in the right place. This article highlights some excellent calcium-rich foods that are easily available across India.

Important Note: If your vitamin D levels are low, your body may struggle to absorb calcium from food. So before you dive into these options, get your vitamin D levels tested. Calcium-rich food alone won’t help unless your body can absorb it properly.

# Curd (Dahi)

We’re talking about traditional Indian curd — not the flavored yoghurts you find in supermarkets. It’s a daily staple in many Indian households and even those who are lactose intolerant often tolerate it well.

# Sardines

For non-vegetarians, sardines are a budget-friendly, calcium-packed fish found in markets and small eateries, especially along the Indian coast. Just one sardine covers about 33% of your daily calcium requirement!

# Cheese

Another accessible dairy product loaded with calcium. And if you're looking for the richest option, parmesan cheese tops the list in calcium content.

# Dried Figs (Anjeer)

These chewy delights are more than just a sweet treat — they’re also rich in calcium, fiber, and iron, making them a great all-rounder for your diet.

# Green Leafy Vegetables

From spinach and amaranth to broccoli, leafy greens are a powerhouse of essential minerals, including calcium. Include them regularly in your meals.

# Almonds

Packed with vitamin E and calcium, almonds are nutritious but since they generate body heat, limit your intake to a handful a day.

# Prawns

These shellfish are a decent source of calcium — just be careful not to overcook them, as excessive heat can reduce their mineral content.

# Sesame Seeds (Til)

A traditional favorite during pregnancy and lactation, til ke laddoos are often made for women to help replenish the calcium lost through breastfeeding. Sesame seeds are truly a calcium-rich superfood.

# Tofu

Once a rarity in India, tofu is now a popular health food and a great non-dairy source of calcium. It’s especially loved by those who prefer plant-based diets or want to reduce paneer intake.

# Oranges

While not as high in calcium as other options on this list, oranges still contribute a modest amount — and every bit counts!