8 vegetarian foods that pack more calcium than milk
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Sesame Seeds
Sesame seeds are calcium-rich, with nearly eight times more calcium than milk. Just a tablespoon daily in chutneys or salads can significantly boost your bone strength.
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Amaranth Leaves (Chaulai)
Amaranth leaves are a superfood with a high calcium profile. Cooked into dals or sabzis, they support bone density and overall nutritional health naturally.
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Almonds
Almonds provide more calcium than milk, along with healthy fats and protein. A handful of daily helps strengthen bones and supports heart and brain health too.
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Ragi (Finger Millet)
Ragi is a calcium-rich grain ideal for porridge, roti, or dosa. It supports bone growth, especially in children and the elderly, while being gluten-free and wholesome.
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Spinach
Spinach offers impressive calcium levels, though its oxalate content affects absorption. Still, it contributes meaningfully to daily intake when consumed regularly in varied meals.
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Soybeans
Soybeans and soy products like tofu are rich in calcium and protein. They are great for bone health and also act as a complete meat substitute.
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Kale
Kale is calcium-rich and low in oxalates, which means its calcium is better absorbed. Ideal in smoothies or sautéed dishes, it boosts bone and immune health.
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White Beans
White beans offer more calcium than milk, along with fibre and protein. Add them to stews or salads for a hearty, bone-strengthening plant-based meal.
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