Top 10 Fruits Highest in Calcium

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Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
Top 10 Fruits Highest in Calcium

Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. (1)

A deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm. (1)

Finding calcium in fruits and vegetables is a concern for vegans, or those on a raw food diet.

Fruits high in calcium include calcium-fortified orange juice, prickly pears, tangerines, oranges, kiwifruit, mulberries, blackberries, guavas, papaya, and passion fruit. (2) The daily value (DV) for calcium is 1300mg. (1,3)

Below is a list of calcium rich fresh fruits, dried fruits are listed separately due to their high sugar content. Click here to see the section of dried fruits high in calcium. Also check the list of foods high in calcium, and vegetables high in calcium.

You can also view the list of over 100 fruits high in calcium using the nutrient ranking tool.

List of Fruits High in Calcium

A glass of orange juice

#1: Fortified Orange Juice

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
349mg
(27% DV)		140mg
(11% DV)		596mg
(46% DV)
Nutrition Facts for Orange Juice With Added Calcium And Vitamin D. (Source)
Prickly Pears

#2: Prickly Pears

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
83mg
(6% DV)		56mg
(4% DV)		273mg
(21% DV)
Nutrition Facts for Prickly Pears. (Source)
Tangerines

#3: Tangerines

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
72mg
(6% DV)		37mg
(3% DV)		140mg
(11% DV)
Nutrition Facts for Tangerines. (Source)
Slices of orange

#4: Oranges

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
72mg
(6% DV)		40mg
(3% DV)		170mg
(13% DV)
Nutrition Facts for Oranges. (Source)
Slices of kiwifruit

#5: Kiwifruit

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
61mg
(5% DV)		34mg
(3% DV)		111mg
(9% DV)
Nutrition Facts for Kiwifruit. (Source)
Mullberries

#6: Mulberries

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
55mg
(4% DV)		39mg
(3% DV)		181mg
(14% DV)
Nutrition Facts for Mulberries. (Source)
Blackberries on the stem

#7: Blackberries

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
42mg
(3% DV)		29mg
(2% DV)		135mg
(10% DV)
Nutrition Facts for Blackberries. (Source)
Half a guava

#8: Guavas

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
30mg
(2% DV)		18mg
(1% DV)		53mg
(4% DV)
Nutrition Facts for Guavas. (Source)
Papayas

#9: Papaya

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
29mg
(2% DV)		20mg
(2% DV)		93mg
(7% DV)
Nutrition Facts for Papaya. (Source)
Passion Fruit

#10: Passion-Fruit (Granadilla)

Calcium
per Cup		Calcium
per 100g		Calcium
per 200 Calories
28mg
(2% DV)		12mg
(1% DV)		25mg
(2% DV)
Nutrition Facts for Passion Fruit (Granadilla). (Source)

See All 149 Fruits High in Calcium

Printable One Page Sheet

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Printable list of high calcium fruits.

Dried Fruits High in Calcium

FoodServingCalcium
#1 Dried Figs
View (Source)
per cup19% DV
(241mg)
#2 Zante Currants
View (Source)
per cup10% DV
(127mg)
#3 Golden Seedless Raisins
View (Source)
per cup7% DV
(93mg)
#4 Dried Apricots
View (Source)
per cup6% DV
(72mg)
#5 Goji Berries
View (Source)
5 tbsp4% DV
(53mg)

Factors which Affect Calcium Absorption

  • Amount of Calcium Consumed - The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total level. (1)
  • Age - Children absorb about 60% of the calcium from foods, while adults absorb only 20%. Calcium absorption decreases with age and people over 50 should eat more calcium. (1)
  • Pregnancy - Pregnant women absorb more calcium. (1)
  • Vitamin D Intake - Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine. (1)
  • Phytic and Oxalic Acid - Even though some studies suggest phytic and oxalic acid affect calcium absorption, people eating a balanced diet will not be affected. Further, the percent daily value already accounts for this absorption factor. High amounts of oxalic acid are found in plant foods like spinach, collard greens, sweet potatoes, rhubarb, and beans. Phytic acid is found in whole bread and wheat bran. (1,4,5,6)
  • Sodium, Protein, Alcohol, Caffeine (Coffee and Tea) - A diet high in sodium, protein, alcohol, and caffeine (coffee and tea) can reduce the absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D. (1)
  • Vinegar May Increase Absorption - A study on the absortpion of calcium in rats found that when the diet was composed of 1.6% vinegar the rats absored more calcium and also had stronger bones. (7)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

    • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. Office Of Dietary Supplements Fact Sheet: Calcium
  2. U.S. Agricultural Research Service Food Data Central
  3. NIH: Dietary Supplement Label Database
  4. In vitro bioavailability of calcium and iron from selected green leafy vegetables
  5. Effects of fiber, phytic acid, and oxalic acid in the diet on mineral bioavailability.
  6. Calcium Absorption from Kale
  7. Enhancing effect of dietary vinegar on the intestinal absorption of calcium in ovariectomized rats