Milk and curd are familiar calcium sources. You can also look at ragi, til and tofu made with calcium salts. Which food contributes more depends on the amount you eat and how it was made.
Pick an option that fits your kitchen
If you have curd with lunch, start with the amount you usually serve. For a dairy-free meal, try a ragi dosa and compare the tofu packs you can buy nearby. Calcium can vary between tofu brands. The pack is the useful reference for the one you are buying.
Give the garnish its proper weight
A teaspoon of til adds flavour and some calcium. Compare that teaspoon with an actual bowl of curd or helping of tofu. The per-100 g number alone cannot tell you what is on the plate. Plan meals for different needs in one household · NIN calcium food guide · NIH calcium fact sheet
Ragi vs oats: compare your breakfast bowl
Try a one-meal comparison
Write down what you had with lunch yesterday. If there was a bowl of curd, record the size of that bowl. If you would rather use tofu in sabzi, note the weight you actually put on your plate and use that pack’s calcium figure if it has one. For ragi dosa, work from the amount of ragi flour in the batter. Keep each source visible so you can see which number is measured and which is an estimate.