1. Chia Seeds 🌱
Calcium per 100g: ~631 mg
Milk comparison: Nearly 5 times more than a glass of milk
These tiny powerhouses pack a serious punch of calcium, omega-3s, fiber, and protein. Just 2 tablespoons of chia seeds give you more than 170 mg of calcium.
🟢 Pro Tip: Add them to smoothies, overnight oats, or make a quick chia pudding.
2. Sesame Seeds (Til) 🌼
Calcium per 100g: ~975 mg
Milk comparison: About 7 times more calcium than milk
Sesame seeds are one of the most underrated sources of plant-based calcium. Even a tablespoon of tahini (sesame paste) offers a significant calcium boost.
🟢 Pro Tip: Sprinkle roasted sesame on salads, stir-fries, or use tahini in dips.
3. Tofu (Fortified or Natural) 🍽️
Calcium per 100g (firm, calcium-set): ~350–850 mg
Tofu is often made using calcium sulfate, which drastically boosts its calcium content. It's a favorite among vegetarians for its versatility and high nutrient value.
🟢 Pro Tip: Stir-fry with veggies or scramble it for a high-calcium vegan breakfast.
4. Amaranth Leaves (Rajgira) 🌿
Calcium per 100g (cooked): ~215 mg
This leafy green is a hidden gem in Indian households. It provides calcium, iron, and vitamin C, which helps in better calcium absorption.
🟢 Pro Tip: Use it like spinach — in curries, daals, or chapati fillings.
5. Ragi (Finger Millet) 🌾
Calcium per 100g: ~344 mg
Ragi is a calcium superstar among grains and especially beneficial for children and elderly. It's naturally gluten-free and promotes bone strength.
🟢 Pro Tip: Use ragi flour for porridge, dosas, or healthy cookies.
6. Almonds 🥜
Calcium per 100g: ~264 mg
Not only are almonds a great source of healthy fats and protein, but they also offer a solid dose of calcium — especially when eaten raw or soaked.
🟢 Pro Tip: Snack on a handful daily or blend into smoothies and nut butters.
7. White Beans (Rajma Safed) 🍲
Calcium per 100g (cooked): ~160 mg
White beans are creamy, nutritious, and excellent for your bones. They're also rich in magnesium and potassium, making them perfect for overall heart and bone health.
🟢 Pro Tip: Add them to soups, salads, or mash for a protein-rich dip.
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