Dietary sources of calcium, iron and phytoestrogen
| (i) Dietary sources of calcium | ||
|---|---|---|
|
| ||
| Food products | Servings/portion size (mL/g) | Calcium (mg) |
| Milk/curd (whole, buffalo) | 1 glass (250 mL) | 520 |
| Milk/curd (whole, cow) | 1 glass (250 mL) | 300 |
| Paneer | 30 | 96 |
| Khoya | 100 | 600 |
| Cheese | 20 | 160 |
| Amaranth seeds | 100 | 162 |
| Ragi | 100 | 360 |
| Rajma | 30 | 40.2 |
| Soyabean | 30 | 72 |
| Bengal gram | 30 | 45 |
| Black gram/chickpeas | 30 | 30-36 |
| Bathua leaves | 100 | 211 |
| Fenugreek leaves (methi leaves) | 100 | 270 |
| Mustard leaves | 100 | 190 |
| Radish leaves | 100 | 234 |
| Spinach | 100 | 83 |
| Lady finger | 100 | 85 |
| Beans | 100 | 50-70 |
| Cabbage | 100 | 58 |
| Jackfruit | 100 | 45 |
| Dates | 25 | 17.75 |
| Fig | 25 | 20 |
| Almonds | 25 | 60 |
| Walnuts | 25 | 52.5 |
| Sesame seeds/flax seeds | 15 | 90 |
Source: Longvah T, AnINLINEantanINLINEI, Bhaskarachary K, Venkaiah K, Longvah T. Indian food composition tables. Hyderabad: National Institute of Nutrition, Indian Council of Medical Research; 2017 May