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- From Rajma to Rajgira: 7 delicious Indian food items that have more calcium than milk per 100 grams; alternatives for plant-based and diary-free diets
From Rajma to Rajgira: 7 delicious Indian food items that have more calcium than milk per 100 grams; alternatives for plant-based and diary-free diets
TOI Lifestyle Desk / ETimes.in / Jul 8, 2026, 15:02 IST
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From Rajma to Rajgira: 7 delicious Indian food items that have more calcium than milk per 100 grams; alternatives for plant-based and diary-free diets
For years, milk has been hailed as one of the best the culinary sector, there are many other foods, such as seeds, whole grains, legumes, leafy vegetables, and dried fruits, that have much more calcium in them per 100 grams of serving than milk. From rajma to curry leaves, many alternatives can help you achieve your goals in your diet
An award-winning nutritionist and author, Lovneet Batra, shared insightful options on her social media. She compared the calcium provided by milk to other nutritious foods, serving a rather healthy diet in plant-based diets or dairy-free options. Let’s take a look at delicious and healthy foods that give more calcium than milk per 100g
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Sesame seeds (til)
Though tiny, sesame seeds are extremely nutritious foods that contain higher amounts of calcium compared to milk. Sesame seeds provide 976mg of calcium per 100g compared to milk’s 125mg per 100g. The seeds are not only rich in calcium, but are also a deliciouseds adds flavour to your regular food preparations. You can sprinkle these seeds on salads, yogurt, stir-fry preparations, or use them to prepare chutney and tahini
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Ragi (nachni)
The calcium content of ragi is one of the highest among grains, in addition to the advantage of the food being a regular part of Indian diets for ages. For milk’s 125mg per 100g calcium, ragi provides 344mg per 100g. The food not only contains high amounts of calcium but is also an excellentthis grain allows you to consume this food in any form
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Curry leaves
The benefits of curry leaves are not limited to delicious tadka and being an aromatic ingredient to make curries; they are a greatasset list includes iron, Vitamin A, and antioxidants, which help in improving health in general. Freshly chopped curry leaves can be easily added to dals, vegetables, soups, and chutney preparations. Fresh curry leaves provide 830mg calcium per 100g
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Drumstick leaves
Drumstick leaves or moringa leaves belong to some of the most nutritious leafy vegetables out there in the culinary sector. They are high in calcium content as well as proteins, Vitamin C, potassium, and antioxidants. Due to their mildly flavored taste, they can be easily incorporated into daily meals by adding them to soups, stir-fries, dals, and smoothies. For milk’s 125mg per 100g, drumstick leaves provide 185mg per 100 g
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Amaranth (Rajgira)
Amaranth, commonly called rajgira, is an excellent milk in 100 grams of its quantity, with 215mg per 100g. Additionally, it is high in protein, fiber, iron, and magnesium, which make it a nutritious food choice. The nutty taste of amaranth can be used in diverse traditional and modern preparations. You can eat it as a porridge, laddoos, salads, or even use the flour to prepare rotis and baked products
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Rajma
Besides being paired with delicious aromatic foods, the kidney beans are a goodith iron and potassium as well. Giving a heartwarming and filling texture, Rajma is a great food when paired with other foods such as rice, millets, or other grains. For milk’s 125mg per 100g, Rajma gives 143mg per 100g
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Dried Figs
Dried figs are one of the bestsweet, nutritious snack. The other benefits of dried figs are high levels of fiber, potassium, and antioxidants. With chewy texture and sweetness, it serves as a healthy replacement for sweetened treats. Dried Figs provide 162mg per 100g compared to milk’s 125mg per 100g
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