Milk , yogurt , cheese , raw nuts , soybeans , walnuts , marine fish , thorny small fish , black and green spinach , sajnapata , mint leaves , mustard , pumpkin seeds , sunflower seeds , dried shrimp , figs etc. are high in calcium. 100 grams of milk contains 950 mg of calcium , the same amount of pabda fish 310 mg , marine fish 372 mg , sajnapate 440 mg , tangra fish 260 mg. One cup of tokadai contains more than 400 mg. Half a bowl of cooked green leafy vegetables will provide 100 mg of calcium. 150 to 200 mg in a glass of orange juice.