List of High Calcium Rich Foods, Vegetables, Fruits in Hindi

कैल्शियम एक महत्पूर्ण तत्व है जो हमारे शरीर के लिए बहुत ही जरुरी है क्योकि कैल्शियम से हमारे हड्डियाँ, दांत बहुत ही मजबूत होते है साथ ही वृद्धि की मात्रा अधिक हो जाते है । इए बताने की जरुरत नहीं है की हड्डियाँ कितना महत्पूर्ण है शरीर के लिए। अगर शरीर मै कैल्शियम की कमी हो तो बहुत सरे समस्या उत्पन होते है जैसे की हाथों और पैरों में संवेदनशून्यता,मांसपेशियों में मरोड़ से उठा दर्द,शरीर अकड़ना,काफी नींद आना,भूख न लगना और ह्रदय सम्बन्धी कई समस्याएं हो सकती हैं। अगर कैल्शियम की मात्रा शरीर मै अधिक होजाये तो भी बहुत सरे समस्या हो सकते है। शरीर मै आमतौर पर १००० मिलीग्राम कैल्शियम होनी चाहिये।

List of High Calcium Rich Vegetables

#1: Collard Greens

Calcium in 100g Per cup, chopped (36g) Per cup, cooked (190g)
232mg (23% DV) 84mg (8% DV) 268mg (27% DV)

 

#2: Curly (Scotch) Kale

Calcium in 100g Per cup, chopped (67g) Per cup, cooked (130g)
205mg (21% DV) 137mg (14% DV) 172mg (17% DV)

 

#3: Turnip Greens

Calcium in 100g Per cup, chopped (55g) Per cup, cooked (144g)
190mg (19% DV) 105mg (10% DV) 197mg (20% DV)

 

#4: Arugula (Rocket)

Calcium in 100g Per ½ cup (10g) Per leaf (2g)
160mg (16% DV) 16mg (2% DV) 3mg (0% DV)

 

#5: Kale

Calcium in 100g Per cup, pieces (16g) Per cup, cooked (130g)
150mg (15% DV) 24mg (2% DV) 94mg (9% DV)

 

#6: Spinach (Cooked)

Calcium in 100g Per cup (180g) Per cup, raw (30g)
136mg (14% DV) 245mg (24% DV) 30mg (3% DV)

 

#7: Watercress

Calcium in 100g Per cup, chopped (34g) Per 10 sprigs (25g)
120mg (12% DV) 41mg (4% DV) 30mg (3% DV)

 

#8: Mustard Greens (Cooked)

Calcium in 100g Per cup, chopped (140g) Per cup, raw (56g)
118mg (12% DV) 165mg (17% DV) 64mg (6% DV)

 

#9: Broccoli Raab (Rapini, cooked)

Calcium in 100g Per serving (85g) Per bunch (437g)
118mg (12% DV) 100mg (10% DV) 516mg (52% DV)

 

#10: Beet Greens

Calcium in 100g Per cup (38g) Per 1/2 cup (19g)
117mg (12% DV) 44mg (4% DV) 22mg (2% DV)

 

#11: Pak Choi (Chinese Cabbage)

Calcium in 100g Per cup, shredded (70g) Per head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)

 

#12: Okra

Calcium in 100g Per cup (100g) Per 8 pods (95g)
82mg (8% DV) 82mg (8% DV) 78mg (8% DV)

 

#13: Garden Cress

Calcium in 100g Per cup (50g) Per sprig (1g)
81mg (8% DV) 41mg (4% DV) 1mg (0% DV)

 

#14: Spring Onions

Calcium in 100g Per cup, chopped (100g) Per onion (15g)
72mg (7% DV) 72mg (7% DV) 11mg (1% DV)

 

#15: Leeks

Calcium in 100g Per leek (89g) Per slice (6g)
59mg (6% DV) 53mg (5% DV) 4mg (0% DV)

 

#16: Swiss Chard (Cooked)

Calcium in 100g Per cup, chopped (175g) Per cup, raw (36g)
58mg (6% DV) 102mg (10% DV) 18mg (2% DV)

 

#17: Snap Beans (Cooked)

Calcium in 100g Per cup, pieces (116g) Per 1/2 cup, pieces (58g)
55mg (6% DV) 64mg (6% DV) 32mg (3% DV)

 

#18: Endive

Calcium in 100g Per 1/2 cup, chopped (25g) Per head (513g)
52mg (5% DV) 13mg (1% DV) 267mg (27% DV)

 

#19: Fennel

Calcium in 100g Per cup, sliced (87g) Per bulb (234g)
49mg (5% DV) 43mg (4% DV) 115mg (11% DV)

 

#20: Cabbage (Cooked)

Calcium in 100g Per 1/2 cup, shredded (75g) Per head (1262g)
48mg (5% DV) 36mg (4% DV) 606mg (61% DV)

 

#21: Butternut Squash

Calcium in 100g Per cup, cubes (140g) Per cup, cooked (205g)
48mg (5% DV) 67mg (7% DV) 84mg (8% DV)

 

#22: Broccoli

Calcium in 100g Per cup, chopped (91g) Per spear (31g)
47mg (5% DV) 43mg (4% DV) 15mg (1% DV)

 

#23: Artichokes (Globe)

Calcium in 100g Per large artichoke (162g) Per medium artichoke (128g)
44mg (4% DV) 71mg (7% DV) 56mg (6% DV)

 

#24: Celeriac

Calcium in 100g Per cup (156g) Per cup, cooked (155g)
43mg (4% DV) 67mg (7% DV) 40mg (4% DV)

 

#25: Rutabagas (Swede)

Calcium in 100g Per cup, cubes (140g) Per small Swede (192g)
43mg (4% DV) 60mg (6% DV) 83mg (8% DV)

 

#26: Brussels Sprouts

Calcium in 100g Per cup (88g) Per sprout (19g)
42mg (4% DV) 37mg (4% DV) 8mg (1% DV)

 

#27: Celery (Cooked)

Calcium in 100g Per cup, diced (150g) Per 2 stalks (75g)
42mg (4% DV) 63mg (6% DV) 32mg (3% DV)

 

#28: Sweet Potato

Calcium in 100g Per cup (200g) Per potato (114g)
38mg (4% DV) 76mg (8% DV) 43mg (4% DV)

 

#29: Parsnips

Calcium in 100g Per 1/2 cup, slices (78g) Per parsnip (160g)
37mg (4% DV) 29mg (3% DV) 59mg (6% DV)

 

#30: Lettuce (Green)

Calcium in 100g Per cup, shredded (36g) Per head (360g)
36mg (4% DV) 13mg (1% DV) 130mg (13% DV)

 

#31: Lima Beans

Calcium in 100g Per cup (156g) Per cup, cooked (170g)
34mg (3% DV) 53mg (5% DV) 54mg (5% DV)

 

#32: Carrots

Calcium in 100g Per cup, sliced (122g) Per carrot (61g)
33mg (3% DV) 40mg (4% DV) 20mg (2% DV)

 

#33: Turnips

Calcium in 100g Per cup, cubes (156g) Per cup, mashed (230g)
33mg (3% DV) 51mg (5% DV) 76mg (8% DV)

List of High Calcium Rich Fruits

#1: Rhubarb

Calcium in 100g Per cup, diced (122g) Per stalk (51g)
86mg (9% DV) 105mg (10% DV) 44mg (4% DV)

 

#2: Kumquats

Calcium in 100g Per 2 fruits (38g) Per fruit (19g)
62mg (6% DV) 24mg (2% DV) 12mg (1% DV)

 

#3: Blackcurrants

Calcium in 100g Per cup (112g) Per 1/2 cup (56g)
55mg (6% DV) 62mg (6% DV) 31mg (3% DV)

 

#4: Oranges

Calcium in 100g Per cup, sections (180g) Per orange (131g)
40mg (4% DV) 72mg (7% DV) 52mg (5% DV)

 

#5: Tangerines

Calcium in 100g Per cup, sections (195g) Per tangerine (88g)
37mg (4% DV) 72mg (7% DV) 33mg (3% DV)

 

#6: Figs

Calcium in 100g Per large fig (64g) Per small fig (40g)
35mg (4% DV) 22mg (2% DV) 14mg (1% DV)

 

#7: Kiwi Fruit (Green)

Calcium in 100g Per cup, sliced (180g) Per fruit (69g)
34mg (3% DV) 61mg (6% DV) 23mg (2% DV)

 

#8: Limes

Calcium in 100g Per 2 limes (134g) Per lime (67g)
33mg (3% DV) 44mg (4% DV) 22mg (2% DV)

 

#9: Clementine

Calcium in 100g Per 2 fruits (148g) Per fruit (74g)
30mg (3% DV) 44mg (4% DV) 22mg (2% DV)

 

#10: Blackberries

Calcium in 100g Per cup (144g) Per 1/2 cup (72g)
29mg (3% DV) 42mg (4% DV) 21mg (2% DV)

 

#11: Persimmons

Calcium in 100g Per 2 fruits (50g) Per fruit (25g)
27mg (3% DV) 14mg (2% DV) 7mg (1% DV)

 

#12: Lemons

Calcium in 100g Per cup, sections (212g) Per lemon (84g)
26mg (3% DV) 55mg (6% DV) 22mg (2% DV)

 

#13: Raspberries

Calcium in 100g Per cup (123g) Per 10 fruits (19g)
25mg (3% DV) 31mg (3% DV) 5mg (0% DV)

 

#14: Pink Grapefruit

Calcium in 100g Per cup, sections (230g) Per half (123g)
22mg (2% DV) 51mg (5% DV) 27mg (3% DV)

 

#15: Papaya

Calcium in 100g Per cup, pieces (145g) Per small papaya (157g)
20mg (2% DV) 29mg (3% DV) 31mg (3% DV)

 

#16: Guavas

Calcium in 100g Per cup (165g) Per fruit (55g)
18mg (2% DV) 30mg (3% DV) 10mg (1% DV)

 

#17: Strawberries

Calcium in 100g Per cup, halves (152g) Per large strawberry (18g)
16mg (2% DV) 24mg (2% DV) 3mg (0% DV)

List of High Calcium Rich Foods

#1: Dark Leafy Greens (Watercress)

Calcium in 100g (Raw) 1 Cup Chopped (34g) 10 Sprigs (25g)
120mg (12% DV) 41mg (8% DV) 30mg (3% DV)

 

#2: Low Fat Cheese (Mozzarella Nonfat)

Calcium in 100g 1 Cup Shredded (113g) 1 Ounce (28g)
961mg (95% DV) 1086mg (109% DV) 269mg (27% DV)

 

#3: Low Fat Milk & Yogurt (Low-Fat Yogurt)

Calcium in 100g 1 Cup (245g) 1/2 Cup (123g)
183mg (18% DV) 448mg (45% DV) 224mg (23% DV)

 

#4: Chinese Cabbage (Pak Choi, Bok Choy)

Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)

 

#5: Fortified Soy Products (Tofu)

Calcium in 100g 1 Cup (248g) 1/2 Cup (124g)
350mg (35% DV) 868mg (86% DV) 434mg (43% DV)

 

#6: Okra (Cooked)

Calcium in 100g 1 Cup Sliced (160g) 8 Pods (85g)
77mg (8% DV) 124mg (12% DV) 65mg (7% DV)

 

#7: Broccoli

Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g)
47mg (5% DV) 43mg (4% DV) 62mg (6% DV)

 

#8: Green Snap Beans

Calcium in 100g (Raw) 1 Cup Raw (110g) Per Cup Cooked (125g)
37mg (4% DV) 41mg (4% DV) 55mg (6% DV)

 

#9: Almonds

Calcium in 100g 1 Cup Whole (143g) 1 Ounce (28g)
264mg (26% DV) 378mg (38% DV) 74mg (7% DV)

 

#10: Fish Canned (Sardines, in Oil, with Bones)

Calcium in 100g 1 Cup Drained (149g) 1 Ounce (28g)
383mg (38% DV) 569mg (57% DV) 107mg (11% DV)

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March 18, 2016 12:13 pm

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