Answers · Bones and calcium
Which vegetarian Indian dishes are highest in calcium?
The vegetarian dishes that give the most calcium in one serving, from Andhra and across India, and which sources the body absorbs best.
The short answer
Leafy greens and paneer top the list. One serving of avisaku kobbari kura (agathi leaf with coconut) gives 675 mg, about 68% of the daily target of 1,000 mg.
The ten highest
These are the vegetarian dishes in the ULak Micros Food library with the most calcium in one standard serving.
| Rank | Dish | Calcium | Of the day |
|---|---|---|---|
| 1 | Avisaku kobbari kuraAgathi leaf with fresh coconut · Andhra | 675 mg | 68% |
| 2 | Ponnaganti kura vepuduStir-fried Ponnaganni leaf · Andhra | 585 mg | 59% |
| 3 | Thotakura vepuduStir-fried Amaranth · Andhra | 562 mg | 56% |
| 4 | Thotakura pesarapappu kuraAmaranth with moong dal · Andhra | 536 mg | 54% |
| 5 | Palakura paneerSpinach and paneer curry · Andhra | 507 mg | 51% |
| 6 | Chaulai jeera sabziamaranth leaves with cumin · Pan-Indian | 487 mg | 49% |
| 7 | Methi paneerPaneer with fenugreek leaves · Pan-Indian | 483 mg | 48% |
| 8 | Palak paneerPaneer in spinach gravy · Pan-Indian | 431 mg | 43% |
| 9 | Paneer tomato kuraPaneer in Andhra tomato masala · Andhra | 430 mg | 43% |
| 10 | Avisaku pappuAgathi leaf with toor dal · Andhra | 416 mg | 42% |
Agathi (avisaku), ponnaganti and amaranth leaves are among the richest plant sources of calcium in Indian food. Paneer dishes follow: paneer is one of the richest sources of calcium in a vegetarian diet.
How much calcium you need
ICMR-NIN sets the daily requirement at 1,000 mg for adults. Teenagers, and women who are pregnant or breastfeeding, need more.
Which calcium the body uses best
Not all calcium in food is absorbed equally.
- Milk, curd and paneer are absorbed well. Ragi is the richest grain source.
- Some greens hold calcium tightly. Spinach (palakura) binds much of its calcium to oxalate, so the body takes up little of it. Other greens vary, which is one more reason to mix sources.
- Vitamin D helps. The body needs it to absorb calcium. Most of it comes from sunlight on the skin, not from food.
If you avoid dairy, a mix of greens, ragi and sesame across the day gets closer to the target than any one dish.
Sources
- ICMR-NIN (2020). Nutrient Requirements for Indians. National Institute of Nutrition, Hyderabad.
- ICMR-NIN (2024). Dietary Guidelines for Indians. National Institute of Nutrition, Hyderabad.
- Longvah T. et al. (2017). Indian Food Composition Tables. National Institute of Nutrition, Hyderabad.
This answer is worked out from the ULak Micros food engine and the sources above. A registered dietitian has not reviewed it yet. It gives general nutrition information and is not medical advice.