Calcium estimator
Add the foods you eat on a typical day. We will show roughly how much calcium they provide, compared with the amount recommended for adults.
Milk1 glass, 200 ml · about 240 mg
Curd or yoghurt1 katori, 100 g · about 120 mg
Paneer50 g · about 100 mg
Cheese1 slice, 20 g · about 140 mg
Ragi roti, dosa or porridgemade with 30 g ragi flour · about 110 mg
Sesame seeds or til chikki1 tablespoon, 9 g · about 110 mg
Green leafy vegetables1 katori cooked, such as amaranth or drumstick leaves · about 150 mg
Dal, rajma or chana1 katori cooked · about 60 mg
Small fish eaten with bones50 g · about 150 mg
Almonds10 nuts · about 30 mg
Orange or other fruit1 medium · about 40 mg
Buttermilk1 glass · about 120 mg
Values are rounded approximations based on Indian food composition data, and real amounts vary with variety, preparation and portion. Calcium from some greens, such as spinach, is poorly absorbed, which is why they are not listed.
Easy ways to add calcium
- A glass of milk or buttermilk with breakfast
- Ragi in rotis, dosas or porridge a few times a week
- Til chutney or a sprinkle of sesame on vegetables
- Curd with lunch
Calcium needs partners
- Vitamin D to absorb it: safe midday sun a few times a week
- Vitamin K2 to guide it into bone
- Protein and magnesium to build bone
- Weight-bearing movement every day
Talk to your doctor if
- You have had a fracture from a minor fall
- You are past menopause or over 60
- You get frequent cramps or bone pain
- You are considering a calcium supplement