6 Indian Foods Top Milk in Calcium, Led by Sesame Seeds at 975mg per 100g

Q: Is the high calcium in foods like Ragi as readily absorbed by the body as the calcium from milk?

Not always. Ragi is very rich in calcium, but its calcium is generally less predictably absorbed than calcium from milk unless it is prepared well. Milk calcium is considered highly bioavailable, with absorption commonly estimated at around 27% to 30%. Ragi contains much more calcium per 100 grams than milk, but it also contains phytates and some other natural compounds that can bind minerals and reduce how much the body absorbs. That means a food can test high in calcium yet deliver less usable calcium than its label suggests. The important nuance is that Ragi’s absorbability can improve substantially with traditional processing. Soaking, fermenting, sprouting and using it as a whole grain can reduce phytates and improve mineral availability. That is why nutrition experts often say properly prepared Ragi can be a strong dairy-free calcium source, even if it does not automatically match milk gram-for-gram in absorption. So the practical answer is that milk remains the more straightforward source of readily absorbed calcium, but Ragi can still contribute meaningfully to bone health, especially in diets that include vitamin D and a variety of calcium-rich foods. For people who avoid dairy, Ragi is useful, but it is best treated as part of a broader calcium strategy rather than the only source.

2 articles · Updated · The Economic Times · Jul 7

Sesame seeds, ragi, Amaranth, drumstick leaves, dried figs and rajma all contain more calcium per 100g than milk, according to a Delhi nutritionist's roundup.
Sesame seeds lead the list at 975mg per 100g, followed by ragi at 344mg, amaranth at 215mg, drumstick leaves at 185mg, dried figs at 162mg and rajma at 143mg.
Ragi stands out among grains because ICMR-NIN profiles show it can contain up to 30 times more calcium than polished rice or wheat and is typically eaten as a whole grain.
The report also highlights dried figs for fiber and potassium that may help limit calcium loss, and soaked, cooked rajma for delivering calcium alongside magnesium and protein.