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Quick Summary
Quick Answer
Among the dry fruits and seeds you can buy easily in India, chia seeds, almonds, flax seeds and dried figs (anjeer) carry the most calcium. But per handful, they give you tens of milligrams, while you need about 1,000 mg a day (ICMR-NIN 2020). So treat them as helpers, not your main source.
Calcium per 100g
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| Food | Calcium (mg per 100g) |
|---|---|
| Chia seeds | 631 |
| Almonds | 269 |
| Flax seeds | 255 |
| Dried figs (anjeer) | 162 |
| Pistachios | 105 |
| Walnuts | 98 |
| Dates (Medjool) | 64 |
| Raisins | 50 |
| Pumpkin seeds | 46 |
| Cashews | 37 |
*Source: USDA FoodData Central.*
Calcium per Serving You Actually Eat
Nobody eats 100g of chia seeds. This is the table that matters:
| Serving | Calcium |
|---|---|
| 1 tbsp chia seeds (12g) | about 76 mg |
| 10 almonds (12g) | about 32 mg |
| 2 dried figs (about 17g) | about 28 mg |
| 1 tbsp ground flax (7g) | about 18 mg |
| 30g pistachios | about 32 mg |
| 1 glass whole milk (250 ml) | about 280 to 300 mg |
One spoon of chia and ten almonds together give you a bit over 100 mg. That is useful, but it is about a third of one glass of milk.
How to Build 1,000 mg a Day
Dairy first
1 glass of milk plus a bowl of curd covers roughly half the day.
Ragi or til
A ragi roti or a spoon of til (sesame) adds a good chunk. Whole til is one of the richest plant sources.
Dry fruit top-up
1 tbsp chia plus 10 almonds or 2 anjeer adds another 100 mg or so.
Greens
Methi, amaranth (chaulai) and other leafy greens add more through the day.
Who Should Pay Attention
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- Women over 40, as bone loss speeds up around menopause.
- People who skip dairy, where seeds and ragi carry more of the load.
- Growing children and teenagers, when bones are still building.
Two Things That Matter as Much as Calcium
Vitamin D. Your body needs it to absorb calcium, and no dry fruit contains it. Morning sunlight is the usual source. Many Indians are low, so a simple blood test is worth it. More in our vitamin B12, D and C guide.
Movement. Walking, climbing stairs and light strength work tell your bones to stay strong. Calcium without movement does less.
FAQs
Which dry fruit has the most calcium?+
Is anjeer good for bones?+
Can dry fruits replace milk for calcium?+
Should I take a calcium supplement?+
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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