* Adults:~ 1000 mg/day
* Elderly / Postmenopausal women:1200 mg/day
* Pregnant & Lactating women:1200–1300 mg/day
Vegetarian Sources of Calcium (Indian Diet)
🥛 Dairy Products (Best Absorbed)
| Food Item | Quantity | Approx. Calcium (mg) |
| —————— | —————- | ——————– |
| Milk (cow/buffalo) | 1 glass (250 ml) | 300 mg |
| Curd / Dahi | 1 bowl (200 g) | 300 mg |
| Paneer | 100 g | 200 mg |
| Cheese | 25 g slice | 200 mg |
| Buttermilk | 1 glass | 150 mg |
—
🌱 Plant-Based Sources
| Food Item | Quantity | Approx. Calcium (mg) |
| —————— | ————- | ——————– |
| Ragi (Nachni) | 100 g | 340 mg |
| Sesame seeds (Til) | 1 tbsp (15 g) | 130 mg |
| Almonds | 10–12 nuts | 75 mg |
| Soybeans (boiled) | 100 g | 250 mg |
| Tofu (calcium-set) | 100 g | 350 mg |
| Chickpeas (Chana) | 100 g cooked | 80 mg |
| Rajma | 100 g cooked | 70 mg |
🥬 Green Leafy Vegetables
| Vegetable | Quantity | Approx. Calcium (mg) |
| ————————– | ————- | ——————– |
| Spinach (Palak) | 1 bowl cooked | 100 mg |
| Fenugreek leaves (Methi) | 1 bowl | 100 mg |
| Drumstick leaves (Moringa) | 1 bowl | 250 mg |
| Amaranth leaves (Chaulai) | 1 bowl | 215 mg |
🌰 Nuts, Seeds & Others
| Food Item | Quantity | Approx. Calcium (mg) |
| ——————— | ——— | ——————– |
| Groundnuts | 1 handful | 90 mg |
| Flax seeds | 1 tbsp | 25 mg |
| Figs (Anjeer – dried) | 2 pieces | 65 mg |
| Orange | 1 medium | 50 mg |
Sample Vegetarian Daily Calcium Plan (~1000–1200 mg)
* 1 glass milk → 300 mg
* 1 bowl curd → 300 mg
* Ragi roti (1) → 150 mg
* Sesame seeds (1 tbsp) → 130 mg
* Green leafy vegetables → 150 mg
✅ Total:~ 1000 mg
Important Advice for Patients
* ☀️ Vitamin D is essential for calcium absorption
* 🚫 Excess tea/coffee reduces calcium absorption
* 🚭 Avoid smoking & excess alcohol
* 💊 Supplements only if advised by your doctor
> This chart is for general awareness. Individual requirements may vary. Please consult your orthopaedic surgeon for personalised advice.