Which vegetarian Indian dishes are highest in calcium?
The vegetarian dishes that give the most calcium in one serving, from Andhra and across India, and which sources the body absorbs best.
Written from the sources below. A registered dietitian has not reviewed it yet. How we write guides
Key points
- Leafy greens and paneer top the list. One serving of avisaku kobbari kura (agathi leaf with coconut) gives 675 mg, about 68% of the daily target of 1,000 mg1.
- Spinach holds its calcium as oxalate: in one study people absorbed 5% of the calcium in spinach and 28% from milk2. Mixing greens, ragi, sesame and dairy works better than relying on one food.
The ten highest
These are the vegetarian dishes in the ULak Micros Food library with the most calcium in one standard serving, worked out from the food values in our Food library.
| Rank | Dish | Calcium | Of the day |
|---|---|---|---|
| 1 | Avisaku kobbari kuraAgathi leaf with fresh coconut · Andhra | 675 mg | 68% |
| 2 | Ponnaganti kura vepuduStir-fried Ponnaganni leaf · Andhra | 585 mg | 59% |
| 3 | Thotakura vepuduStir-fried Amaranth · Andhra | 562 mg | 56% |
| 4 | Thotakura pesarapappu kuraAmaranth with moong dal · Andhra | 536 mg | 54% |
| 5 | Palakura paneerSpinach and paneer curry · Andhra | 507 mg | 51% |
| 6 | Chaulai jeera sabziamaranth leaves with cumin · Pan-Indian | 487 mg | 49% |
| 7 | Methi paneerPaneer with fenugreek leaves · Pan-Indian | 483 mg | 48% |
| 8 | Palak paneerPaneer in spinach gravy · Pan-Indian | 431 mg | 43% |
| 9 | Paneer tomato kuraPaneer in Andhra tomato masala · Andhra | 430 mg | 43% |
| 10 | Avisaku pappuAgathi leaf with toor dal · Andhra | 416 mg | 42% |
One standard serving of each dish, from the ULak Micros Food library. Share of the daily target for a woman of 30, lightly active (ICMR-NIN 2020).
Agathi (avisaku), ponnaganti and amaranth leaves are among the richest plant sources of calcium in Indian food, and paneer dishes follow close behind.
How much calcium you need
ICMR-NIN sets the daily requirement at 1,000 mg for adults, including in pregnancy. Women who are breastfeeding, and women after menopause, need 1,200 mg1.
Which calcium the body uses best
Not all calcium in food is absorbed equally.
- Milk, curd and paneer are among the best-absorbed sources3. Ragi is the richest grain source, with 364 mg in 100 g.
- Some greens hold calcium tightly. Spinach (palakura) binds its calcium to oxalate. In one study, adults absorbed 5.1% of the calcium in spinach against 27.6% from milk2. Other greens vary, which is one more reason to mix sources.
- Vitamin D helps. The body needs it to absorb calcium, and the Dietary Guidelines for Indians say adequate sunlight is essential to meet the need for it3.
If you avoid dairy, a mix of greens, ragi and sesame across the day gets closer to the target than any one dish.
Sources
Numbered in the order the guide cites them. Each link opens the paper, report or regulation itself.
- 1ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. Report of the Expert Group. Hyderabad: NIN; 2020. nin.res.in/RDA_Full_Report_2024.html
- 2Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. Am J Clin Nutr. 1988;47(4):707-9. doi.org/10.1093/ajcn/47.4.707
- 3ICMR-National Institute of Nutrition. Dietary Guidelines for Indians. Hyderabad: NIN; 2024. nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
About this guide
The ULak Micros editorial team wrote this guide from the sources above, opening each one to check the figures we quote. It was last updated on 21 October 2026. A registered dietitian has not reviewed it yet, so search engines are asked not to list it until one has. How we write guides.
Spotted something wrong or out of date? Tell us and we will check it against the evidence and correct the guide.
This guide gives general nutrition information. It is not medical advice. Speak to your doctor or a registered dietitian about your own health, and before you start or stop any supplement or medicine.