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Calcium-Rich Diet Plan

Free 7-day calcium-rich diet chart — milk, curd, paneer, ragi, sesame and tofu in every day, Indian or global, with non-dairy options. For strong bones.

How much calcium do you need?

Group	Calcium per day
Adults 19–50	1,000 mg
Women over 50	1,200 mg
Teenagers 14–18	1,300 mg
Pregnant or breastfeeding adults	1,000 mg

The generator puts calcium-rich dishes first and adds a daily calcium boost. Your body absorbs calcium best in amounts of about 500 mg at a time, so spread it through the day, and make sure you get enough vitamin D.

Food	Calcium (approx.)
Milk, 1 glass (250 ml)	300 mg
Curd or yogurt, 1 bowl (200 g)	250–300 mg
Paneer, 100 g	200–400 mg
Ragi flour, 100 g	about 350 mg
Tofu (calcium-set), 100 g	200–350 mg
Sesame (til) seeds, 1 tbsp	90 mg
Cooked spinach or methi, 1 bowl	100–150 mg (less well absorbed)

No dairy? Use ragi, calcium-set tofu, sesame, almonds and calcium-fortified plant milk. Check your needs for bones after menopause with the menopause diet plan.

Frequently asked questions

What are the best non-dairy sources of calcium?

Ragi, calcium-set tofu, sesame seeds, almonds, rajma and calcium-fortified soy or oat milk.

Should I take a calcium supplement?

Only if your diet falls short — ask your doctor. Too much from supplements can raise the risk of kidney stones.

Does tea or coffee reduce calcium?

Large amounts of caffeine slightly increase calcium loss. 2–3 cups a day is fine if your calcium intake is good.

Sources: NIH: Calcium fact sheet · NHS: Calcium

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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