Best Sources of Calcium for Pregnant Women - Top Dietitian Advice
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Dairy & Beyond: Best Sources of Calcium for Pregnant Women

Approved By: Ms. Aayesha Parveen July 31, 2025 | 05:41 pm

You’re pregnant and on top of the world. Rightly so! You will be introducing a new life to this world and there is no better feeling. Now, is the right time to plan a diet for pregnant women because ensuring your health and your little one’s well-being is your top priority.

Calcium for pregnant women

Remember, during pregnancy, your body needs extra minerals and vitamins to remain fit throughout. Calcium is an essential source for developing your baby’s bones and teeth. What’s more? Calcium also ensures proper functioning of muscle and nerve function for your baby. If your calcium intake is insufficient, your baby may draw calcium requirements from your bones, resulting in the loss of bone mass. So, supplementing calcium for pregnant women is important.

So, how much calcium is right for you?

The World Health Organization advises pregnant women to consume between 1.5 and 2 grams of calcium daily to help lower the risk of developing pre-eclampsia. While calcium supplements are prescribed for women with low calcium intake, your doctor will promote and also recommend calcium intake through locally available calcium-rich foods. So, let’s explore a thoughtfully planned calcium-rich diet for pregnant women to ensure you get the right amount of calcium throughout your pregnancy.

Diet for Pregnant Women

Sources of calcium for pregnant women

Milk

One of the most obvious ways to reach your daily target of calcium intake is through the consumption of milk. Milk is a rich source of calcium. 250ml of milk contains approximately 300mg of calcium, inching you closer to your daily target of 1.5g. However, make sure you drink pasteurized and boiled milk to stay safe from harmful bacteria.

If you find it difficult to drink plain milk, blend your milk with vitamin-rich fruits for a lip-smacking, healthy milkshake. That’s an all in one – taste and health!

It’s a no-brainer that dairy products like curd, paneer, tofu, and also cheese are great sources of calcium too. Your pregnancy dietician will add them to your diet plan for that perfect calcium intake.

Dates, almonds, and dried figs

Craving something sweet-mama–to-be? Dates and figs are not only an excellent source of calcium for pregnant women but also a healthy way to satisfy your sweet tooth-or should we say sweet teeth?

A few almonds a day can increase your calcium intake, allowing you to reach your daily calcium target during pregnancy. About 53mg of calcium can be found in a small bowl containing 10 almonds. So, have you reached your daily calcium target yet?

Oats

Oats are a rich source of calcium, riboflavin, potassium, and also folic acid essential for fetal development and the mother’s health. Make your mid-day meal healthy with a bowl of freshly cooked oatmeal. A single cup of oats generally contains around 84mg of calcium and is also a great source of fiber, protein, and also antioxidants.  Talk to your dietician about nutritious oatmeal toppings that can add variety and flavor to your bowl.

Oranges

Believe it or not, one large orange fruit is also a great source of calcium you can add to a diet for pregnant women. An orange contains around 56mg of calcium. What’s more? It’s packed with vitamins and nutrients too.

Ask your doctor for more sources of calcium

Book your consultation with leading doctors at Kinder Women’s Hospital and Fertility Centre, one of the top maternity hospitals in Bangalore. We have a team of top nutritionists and doctors in Whitefield, helping pregnant women achieve their daily intake of vitamins and minerals required for their well-being and the health of the little ones they are nurturing. Kinder Women’s Hospital stands out as Bangalore’s leading maternity center, offering advanced, state-of-the-art facilities. Schedule your consultation today.

 

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