International Women's Day 2026: 10 calcium-rich vegetarian foods for women and the right way to consume them

When it comes to women's health, calcium plays an essential role in strengthening bones and preventing osteoporosis and fractures as they age. It also supports muscle function, nerve signaling, and hormonal balance for overall health. As per National Institutes of Health data, the Recommended Dietary Allowances (RDAs) of Calcium for women between the age of 14-18 is 1300 mg and for women in the age group of 19-50 is 1000 mg. Here we have listed some of the best vegetarian sources of calcium for women and the right way of consuming them.

It is high in calcium and necessary minerals like iron and vitamins A and C. 100 gms of spinach contains 99.7 mg of calcium.

How to consume: Puree the leaves and add them to dough for pooris or parathas. One can also make soup or curries like Palak Paneer to gain maximum benefits.

It is a rich source of fiber, protein, and calcium. It can be consumed in the form of salad, soup, or stew. 100 gms of chickpea contains 57 mg of calcium.

How to consume: It is important to soak and boil them before consumption. One can make chole, hummus, curry, salad, or even chaat without compromising on flavours.

It is a good source of calcium, fiber, and protein. It is best served as curry or can be used as a stuffing for sandwiches or converted into a soup. 100 gms of lobia offers 110 mg of calcium.

How to consume: They also need to be soaked and boiled before consumption. One can make salad, soup, curry, or even kebabs with these for pure indulgence.

Green moong is also a rich source of fiber, protein, and calcium. It contains 132 mg calcium per 100 gms.

How to consume: Make sure to soak them overnight and then blend, boil, or blanch. They can be used to make chaat, soup, dosa, or salads.

Also known as fenugreek seeds, they are rich in calcium, iron, and fiber and are mostly used for tempering. 100 mg of methi contains 180 mg calcium.

How to consume: They are best consumed after soaking in water overnight and consumed along with water on an empty stomach. Alternatively, one can add them to tadka and dishes like dosa.

These leafy greens are rich in vitamins K, A, and C, and calcium. Best consumed in the form of salad, 100 gms of these leaves offer 250 mg calcium.

How to consume: These leaves are best consumed as salads, while one can also use them to make dumplings as well and they add crunch and texture.

These seeds are also a rich source of calcium, omega-3 fatty acids, and fiber. 100 gms serving of these seeds offers 256 mg calcium.

How to consume: It is important to roast the seeds first and then use them in soups, salads, or use them to make laddoos or even dips and chutneys.

100 gms of almonds offer 260 mg calcium, and they are rich in healthy fats, protein, and vitamin E. They can be used in shakes, smoothies, soups, salads, and even curries.

How to consume: They are best consumed roasted or as a morning ritual when soaked overnight. One can also add them in curries or salads.

Also known as Chaulai, they are rich in iron, calcium, and vitamins C and A. 100 gms serving of these leaves offers 330 mg calcium.

How to consume: They are best consumed in the form of saag or one can make curry with them or add them to salads or soups.

Often considered a superfood, chia seeds are rich in fiber, omega-3 fatty acids, and calcium. 100 gms serving of these seeds offers 456-630 mg calcium.
How to consume: The best way to consume them is to soak them overnight and then add to fruit salad, oats porridge or even to vegetable salad.

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