Calcium Content of Popular Indian Vegetarian Dishes and Ingredients
Calcium Dietary Reference Intake |
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| Life Stage Group | Calcium (mg/day) | ||
| INFANTS
0-6 months 6-12 months |
210 270 |
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| CHILDREN
1-3 years 4-8 years |
500 800 |
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| MALES
9-13 years 14-18 years 19-30 years 31-50 years 51-70 years > 70 years |
1,300 1,300 1,000 1,000 1,200 1,200 |
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| FEMALES
9-13 years 14-18 years 19-30 years 31-50 years 51-70 years > 70 years |
1,300 1,300 1,000 1,000 1,200 1,200 |
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| PREGNANCY
14-18 years 19-30 years 31-50 years |
1,300 1,000 1,000 |
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| LACTATION
14-18 years 19-30 years 31-50 years |
1,300 1,000 1,000 |
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References:
- Basic Food Preparation: A Complete Manual (3rd Ed), Kashyap S., Narula V., Thomas S., Suvira, Vir S., Chopra S. and Raina U. 2003. Publisher: Orient Longman Limited.
- USDA National Nutrient Database for Standard Reference, Release 21.
For the following charts, an "*" means that the dish is a modified traditional dish.
Calcium Content in Indian Beverages, Soups, and |
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| Item | Description | Quantity | Cal. (mg) |
| BEVERAGES
Panna Guava Drink |
Raw mango drink, served cold Made out of fully ripened guavas |
1 cup 1 cup |
5 3.7 |
| SOUPS
Tomato Soup Kale & Roasted Vegetable Soup* Mulligatawny Soup Mixed Vegetable Soup |
Traditional dish: Spinach Soup Curry flavored soup |
1 bowl 1 bowl 1 bowl 1 bowl |
26 217 34 46 |
| BREAKFAST CEREALS
Plain Suji Upma Vegetable Upma Mung Dal Cheela |
Semolina preparation from South India Semolina preparation with peas & carrots Mung bean pancake with potato stuffing |
1 bowl 1 bowl 1 pancake |
11 18.5 27 |
Calcium Content in Indian Cereal and Lentil Dishes |
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| Item | Description | Quantity | Cal. (mg) |
| Chapati
Plain Parantha Aloo Parantha Matar ka Parantha Gobhi ka Parantha Mooli Parantha Dal ka Parantha Pyaaz aur mirch ka parantha Poori Palak poori Tamarind Rice Vangi Bhat Mixed Vegetable Pulao Plain Kichdi Kale Pulao* Idli Suji ki Idli Plain Dosa Masala Dosa Uttappam Appam Mung ki dal Dal Makhani Curried lentils with kale* Sambhar Channa masala Rajmah curry Matar aloo curry Ghia kofta curry Palak kofta curry Sarson ka saag Aloo kale* Mushroom matar Baingan bhartha Bharwan bhindi Vegetable jalfrezi Aloo gobhi |
Thin flatbread
Flatbread without any filling Potato-stuffed flatbread Flatbread with spicy pea stuffing Cauliflower-stuffed flatbread White radish-stuffed flatbread Flatbread with filling of Bengal gram Flatbread with onion & green chili stuffing Deep-fried unleavened bread Poori of dough made with puréed spinach Tangy flavored rice from Southern India Rice with eggplant Mixture of rice and lentils Pilaf traditionally made with spinach Savory cake made with black beans & rice Made of black bean and semolina Crèpe made from rice and black beans Crèpe with spicy potato filling Indian pizza Pancakes made of fermented rice flour Boiled green lentil preparation Creamy black beans, garlic and tomatoes Modified traditional dish: lentils & spinach Vegetable stew with tamarind & red gram Chickpea curry Red kidney bean curry Pea-potato curry Fried balls with chickpea flour in gravy Fried balls of spinach Mustard greens and spinach based curry Modified traditional dish: palak aloo Mushroom-pea curry Roasted and mashed eggplant Okra slit and filled with spices Indian stir-fry Spicy potato and cauliflower mixture |
3-4 pieces
3 medium 3 medium 3 medium 3 medium 3 medium 3 medium 3 medium 4-5 small 4-5 small 1 bowl 1 bowl 1 bowl 1 sm. bowl 1 bowl 3-4 small 3 small 2 dosas 2 sm. dosas 2 medium 3 medium 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 3-4 koftas 3-4 koftas 1 bowl 1 bowl 1 bowl 1 sm. bowl 1 sm. bowl 1 sm. bowl 1 sm. bowl |
27
27 54 85 65 79 79 66 20 70 53 77 85 20 327 27.5 42 35 56 49 15 46 67 142 52 61 63 76 74 169 230 154 54 30 98 25 38 |
Calcium Content in Common Indian Snack Food Items |
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| Item | Description | Quantity | Cal. (mg) |
| Batata Wada
Khaman Dhokla Khasta Kachori Matar ki Kachori Aloo Tikki Spicy Lotus root chips Vegetable Pakora Bread Pakora Vegetable Cutlet Vegetable Samosa Mathri Masala Vada Mint and Cilantro Chutney Coconut Chutney* |
Popular potato-based street food
Cake made of fermented chickpeas Round ball stuffed with gram and spices Kachori with stuffing of peas Flattened ball of potatoes and spices Lightly fried lotus root slices with spices Veggies dipped in chickpea flour & fried Sandwich with potato filling, deep-fried Fried, triangular shaped stuffed pastry Fried salted crackers Soft, doughnut-shaped, deep-fried Sweet and sour relish Modified traditional dish: with soy yogurt |
6 sm. pcs
4 med. pcs 2 pcs 2 pcs 4 tikkis 1 root 6 pcs 2 slices 2 pcs 2 pcs 2 pcs 2 pcs 1 TB 1 TB |
70
70 43 38 39 56 39 88 71 21 5 41 17 12 |
Calcium Content in Common Indian Dessert Foods |
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| Item | Description | Quantity | Cal. (mg) |
| Pumpkin Coconut Burfi
Suji halwa Mung dal halwa Kaju Katli Besan Burfi Besan Ladoo |
Indian cheese cake
Semolina preparation Ground green gram preparation Indian cheesecake, cashew nut-based Chickpea flour preparation Chickpea flour and sugar, rolled into balls |
2 small pcs
1 sm. bowl 1 sm. bowl 2 pcs 2 pcs 2 pcs |
21
19 45 6 11 12 |
Sample Menu Providing More Than 1,000 Milligrams of Calcium |
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| Item | Quantity | Cal. (mg) | |
| BREAKFAST
Banana Quaker Instant, Low-Sodium Oats (prep. with water) SNACK Calcium-fortified orange juice LUNCH Okra Chapati Channa Masala (Chickpea Curry) SNACK Apricot Soy yogurt DINNER Kale and Roasted Vegetable Soup Kaju Katli TOTAL |
1 medium 1 packet 1 cup 1 sm. bowl 2 pieces 1 sm. bowl 1 medium 1 container 1 sm. bowl 2 pieces |
6 110 350 98 10 61 5 176 217 6 1,039 |
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Prepared Vegan Indian Foods Found in Markets |
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