Ranked by what one normal serving gives, because a serving is what you eat, not 100 g.
The top five:
- kohlrabi leaves (368 mg in one katori cooked)
- amaranth leaves (330 mg in one katori cooked)
- drumstick leaves (314 mg in one katori cooked)
- fenugreek leaves (274 mg in one katori cooked)
- radish leaves (234 mg in one katori cooked)
| Food | Per serving | Per 100 g |
|---|---|---|
| Kohlrabi leaves (Ganth gobhi ka saag) one katori cooked (100 g) | 368 mg | 368 mg |
| Amaranth leaves (Chaulai) one katori cooked (100 g) | 330 mg | 330 mg |
| Drumstick leaves (Saijan patta) one katori cooked (100 g) | 314 mg | 314 mg |
| Fenugreek leaves (Methi sag) one katori cooked (100 g) | 274 mg | 274 mg |
| Radish leaves (Muli ka sag) one katori cooked (100 g) | 234 mg | 234 mg |
| Arbi leaves one katori cooked (100 g) | 216 mg | 216 mg |
| Bathua leaves (Bathua saag) one katori cooked (100 g) | 211 mg | 211 mg |
| Mustard leaves (Sarson ka sag) one katori cooked (100 g) | 191 mg | 191 mg |
| Cluster beans (Gaur-ki-phalli) one katori (100 g) | 121 mg | 121 mg |
| Ragi one roti's worth of flour, or a small katori cooked (30 g dry) | 109 mg | 364 mg |
| Bhindi (okra) one katori (100 g) | 86.1 mg | 86.1 mg |
| Spinach (Palak) one katori cooked (100 g) | 82.3 mg | 82.3 mg |
| Horse gram (Kulthi) one katori cooked (30 g dry) | 80.7 mg | 269 mg |
| Quinoa one katori cooked (40 g dry) | 79.2 mg | 198 mg |
| Fig (Anjeer) one katori (100 g) | 78.5 mg | 78.5 mg |
| Baby corn one katori (100 g) | 76.5 mg | 76.5 mg |
| Soya chunks (soy nuggets)USDA 30 g dry, about one katori once soaked | 72.3 mg | 241 mg |
| Soya bean (Bhatmas) one katori cooked (30 g dry) | 71.7 mg | 239 mg |
| Broad beans (Bakla) one katori (100 g) | 64.4 mg | 64.4 mg |
| Green tuvar (fresh pigeon peas, Arhar ki fali) one katori (100 g) | 58.6 mg | 58.6 mg |
| Lettuce (Salad ka patta) a large bowl, raw (100 g) | 56.7 mg | 56.7 mg |
| French beans one katori (100 g) | 56 mg | 56 mg |
| Coconut water one glass (200 g) | 54.9 mg | 27.5 mg |
| Amaranth seed (Ramdana) one roti's worth of flour, or a small katori cooked (30 g dry) | 54.3 mg | 181 mg |
| Cabbage (Bandh gobi) one katori cooked (100 g) | 51.8 mg | 51.8 mg |
Calcium in the 25 richest servings. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR) and USDA FoodData Central.
Foods marked USDA come from USDA FoodData Central, because the Indian tables do not list them.
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Things to know before you use this list
- Spoon foods: This list leaves out foods you eat by the pinch or the spoon, such as gingelly seeds, poppy seeds, ajwain and cumin seeds, because this list compares foods you eat by the katori or the piece, and per 100 g the spoon foods would top it. Gingelly seeds have 1664 mg of calcium per 100 g, and one tablespoon (10 g) gives 166 mg. See its page.
- Raw or dry: these are the values for the food as the tables measured it, raw or dry. Cooking changes them: dals and grains soak up water, and boiling vegetables moves some minerals into the water you throw away.
- Milk, curd, paneer and khoa are left out on purpose.
Words from this page, explained: calcium, osteoporosis, vitamin d.
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