Calcium content of common foods of items

Dietary Group Moderate (51-150 mg)/ 100gms High (> 150 mg)/100 gms
Cereals and pulses Rice bran Ragi (kodo)
Bengal gram (chana), dal Bengal gram (chana), whole
Bengal gram (chana), roasted Black gram (urad) dal
Cow pea (lobia) Horse gram (kulthi), whole
Field bean, dry Moth beans
Green gram (moong), whole Red kidney beans (rajmah)
Green gram (moong), dal Soyabean
Lentil (masoor dal)
Khesari dal
Dry peas
Red gram (arhar/tur) dal
Leafy vegetables Ambat chuka (khatti palak) Amaranth, tender (chaulai)
Spinach (palak) Beet greens (chukandar ka saag)
Bathua leaves Bengal gram leaves (chana sag)
Ipomoea leaves (kalmi sag) Cauliflower greens
Paruppu keerai (kulfa) Celery leaves
Susni sag Cococasia (arvi) leaves (fresh as well as dried)
Tamarind leaves, tender Coriander leaves
Fetid cassia (chakunda)
Curry leaves
Fenugreek (methi) leaves
Mint leaves
Mustard (sarson) leaves
Parsley
Pumpkin leaves
Radish leaves
Rape leaves
Turnip greens
Other vegetables Cluster beans (guar-ki-phalli) Field beans (kulthi), tender
Ladies finger Lotus stem (kamal gatta), dry
Water chestnut (singhara), dry
Nuts and oilseeds Pistachio (pista) Almond (badam)
Walnut (akhrot) Coconut, dry
Water melon seeds Gingelly (til) seeds
Mustard seeds (rai)
Piyal seeds (chironji)
Spices and condiments Cardamom (elachi) All the major spices
Nutmeg, fruit Tamarind pulp
Fruits Bael fruit
Apricot, dry
Currants, black
Dates, dried
Figs
Lemon sweet
Lime
Mulberry
Phalsa
Raisins
Wood apple
Fishes/seafood Anchovy All the other fishes except catfish and lobsters
Ghol
Rohu
Puti
Singhala
Surmai
Milk and milk products Cow’s milk Buffalo’s milk
Curds (cow’s milk) Paneer (cow’s milk)
Skimmed milk Cheese
Khoa
Skimmed milk powder
Whole milk powder
Meat and poultry Egg Snail (ghoongha)
Finch (bageri)