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The Recommended Dietary Allowance (RDA) for calcium is 1300 mg of calcium per day, ideally supplied by calcium-rich or calcium-fortified foods.Calcium supplements can be considered for children and adolescents who have very low intakes of dietary calcium.


However, it is preferable to achieve intake of calcium via diet, because diet would also provide multiple nutrients that are important for bone health in addition to calcium, including phosphorus and magnesium. Human body absorbs the calcium in dairy products more easily than that from plant sources. A daily consumption of Milk and Milk Products of approximately 500 gm(total) would take care of 50 % of RDA for calcium, while rest comes from other dietary sources.


Calcium Rich foods commonly available in India



Portion size

Elemental Calcium

Milk Cow’s

100 ml

120 mg

Milk Buffalo’s

100 ml

195 mg

Sesame seeds (Til)

9 gm(1 table spoon)

90 mg

Poppy seeds (Khaskhas)

9 gm(1 table spoon)

125 mg

White Beans(Lobhia)

180 gm(1 cup)

125 mg


1 ounce(22 nuts)

80 mg

Amaranth Leaves(Cholai)

130 gm (1 cup)

280 mg

Amaranth grains

250 gm (1 cup)

115 mg

Tofu(Coagulated Soy milk)

125 gm(1/2 cup)

850 mg

Edamame (Young soyabeans)

150 gm (1 cup)

100 mg

Calcium Rich Fruits

Dried Figs (Anjeer)

Per dried fig ring

13 mg


Per orange

43 mg


100 gm

34 mg


Per date

15 mg


Posted On: 11/05/2019

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