Top 10 Non-Dairy Calcium Rich Vegetarian Indian Foods

By Sayak Barai Oct 2, 2023, 23:45 IST

Here are the top 10 non-dairy calcium-rich vegetarian Indian foods

Table of Contents

  1. Ragi
  2. Rajgira/Amaranth Seed
  3. Rajmah/ Moth/ Brown Chana/ Kulthi Dal
  4. Soyabean
  5. Amarannath/ Cauliflower Green/ Agathi
  6. Garden Cress Seed
  7. Gingelly Seed
  8. Coconut Dry
  9. Banana
  10. Bael

1. Ragi

It has the highest amount of calcium among all other cereals. It will provide 344mg of ragi in 100 gm of ragi. It contains nutritional factors like phytate, phytin phosphorus etc. and it is necessary to eliminate these factors as it does not allow the body to consume calcium. It can be done by roasting which helps the phytic acid content for better calcium consumption.

2. Rajgira/Amaranth Seed

These are seeds but match the nutritional contents with cereals rather than seeds. A variety of these contains about 223-510 mg of calcium per 100 gm of rajgiri seeds. These also contain phytate which is also necessary to remove before consumption.

3. Rajmah/ Moth/ Brown Chana/ Kulthi Dal

If you are a vegetarian, this is the best thing to have on your diet. This daal is an important part of the Indian diet. Rajmah contains 260 mg calcium per 100g, Moth contains 202 mg calcium per 100g, Brown chana contains 202 mg calcium per 100g, Kulthi dal contains 287 mg calcium per 100g

4. Soyabean

These contain  240 mg of calcium per 100 gm. These also have phytate, oligosaccharides, tannins, and trypsin inhibitors, which must be eliminated before consumption.

5. Amaranth/ Cauliflower Green/ Agathi

These three contain a huge amount of calcium. Amaranth contains 200-800 mg calcium per 100g, Cauliflower contains 626 mg calcium per 100g, and Agathi contains 1130 mg calcium per 100g.

6. Garden Cress Seed

This seed contains 377 mg of calcium in just 100 g. These also have a huge amount of phytate which needs to be eliminated.

7. Gingelly Seed

It contains a huge amount of calcium. It contains 1450 mg of calcium in 100 g. This also contains oxalic acid which is 1700mg per 100 g which should be eliminated before consumption.

8. Coconut Dry

These contain 400 mg of calcium in 100 g of dry coconut. It is an excellent dairy-free source of calcium. 

9. Banana

They contain 116 mg of calcium in 100 g. The best part is it does not contain any anti-nutrients.

10. Bael

Best Indian fruit to consume in summer which has 137 mg of calcium in 100 g of bael fruit.