17 Fruits High in Calcium

Written by Daisy Whitbread, MScN
17 Fruits High in Calcium
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Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm. Finding calcium in fruits and vegetables is a concern for vegans, or those on a raw food diet. The DV (daily value) for calcium is 1000mg. Below is a list of high calcium fruits, for more see the extended list of calcium rich fruits, dried fruits high in calcium, and foods high in calcium.

#1: Rhubarb
Calcium in 100gPer cup, diced (122g)Per stalk (51g)
86mg (9% DV)105mg (10% DV)44mg (4% DV)
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#2: Kumquats
Calcium in 100gPer 2 fruits (38g)Per fruit (19g)
62mg (6% DV)24mg (2% DV)12mg (1% DV)
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#3: Blackcurrants
Calcium in 100gPer cup (112g)Per 1/2 cup (56g)
55mg (6% DV)62mg (6% DV)31mg (3% DV)
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#4: Oranges
Calcium in 100gPer cup, sections (180g)Per orange (131g)
40mg (4% DV)72mg (7% DV)52mg (5% DV)
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#5: Tangerines
Calcium in 100gPer cup, sections (195g)Per tangerine (88g)
37mg (4% DV)72mg (7% DV)33mg (3% DV)
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#6: Figs
Calcium in 100gPer large fig (64g)Per small fig (40g)
35mg (4% DV)22mg (2% DV)14mg (1% DV)
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#7: Kiwi Fruit (Green)
Calcium in 100gPer cup, sliced (180g)Per fruit (69g)
34mg (3% DV)61mg (6% DV)23mg (2% DV)
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#8: Limes
Calcium in 100gPer 2 limes (134g)Per lime (67g)
33mg (3% DV)44mg (4% DV)22mg (2% DV)
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#9: Clementine
Calcium in 100gPer 2 fruits (148g)Per fruit (74g)
30mg (3% DV)44mg (4% DV)22mg (2% DV)
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#10: Blackberries
Calcium in 100gPer cup (144g)Per 1/2 cup (72g)
29mg (3% DV)42mg (4% DV)21mg (2% DV)
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#11: Persimmons
Calcium in 100gPer 2 fruits (50g)Per fruit (25g)
27mg (3% DV)14mg (2% DV)7mg (1% DV)
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#12: Lemons
Calcium in 100gPer cup, sections (212g)Per lemon (84g)
26mg (3% DV)55mg (6% DV)22mg (2% DV)
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#13: Raspberries
Calcium in 100gPer cup (123g)Per 10 fruits (19g)
25mg (3% DV)31mg (3% DV)5mg (0% DV)
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#14: Pink Grapefruit
Calcium in 100gPer cup, sections (230g)Per half (123g)
22mg (2% DV)51mg (5% DV)27mg (3% DV)
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#15: Papaya
Calcium in 100gPer cup, pieces (145g)Per small papaya (157g)
20mg (2% DV)29mg (3% DV)31mg (3% DV)
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#16: Guavas
Calcium in 100gPer cup (165g)Per fruit (55g)
18mg (2% DV)30mg (3% DV)10mg (1% DV)
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#17: Strawberries
Calcium in 100gPer cup, halves (152g)Per large strawberry (18g)
16mg (2% DV)24mg (2% DV)3mg (0% DV)
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Click each heading below for more information from MyFoodData.com

Tamarinds74mg (7% DV) per 100 gram serving89mg (9% DV) per cup pulp (120 grams)1.5mg (0% DV) per fruit (2 grams)Click to see complete nutrition facts for Tamarinds
Prickly Pears56mg (6% DV) per 100 gram serving83mg (8% DV) per cup (149 grams)58mg (6% DV) per pear (103 grams)Click to see complete nutrition facts for Prickly Pears
Mulberries39mg (4% DV) per 100 gram serving55mg (5% DV) per cup (140 grams)6mg (1% DV) per 10 fruit (15 grams)Click to see complete nutrition facts for Mulberries
Elderberries38mg (4% DV) per 100 gram serving55mg (6% DV) per cup (145 grams)28mg (3% DV) per 1/2 cup (73 grams)Click to see complete nutrition facts for Elderberries
Muscadine Grapes37mg (4% DV) per 100 gram serving20mg (2% DV) per 10 grapes (60 grams)2mg (0% DV) per grape (6 grams)Click to see complete nutrition facts for Muscadine Grapes
Gooseberries25mg (3% DV) per 100 gram serving38mg (4% DV) per cup (150 grams)19mg (2% DV) per 1/2 cup (75 grams)Click to see complete nutrition facts for Gooseberries
Jackfruit24mg (2% DV) per 100 gram serving40mg (4% DV) per cup, sliced (165 grams)36mg (4% DV) per cup, pieces (151 grams)Click to see complete nutrition facts for Jackfruit
Sugar Apples (Sweetsop)24mg (2% DV) per 100 gram serving60mg (6% DV) per cup pulp (250 grams)37mg (4% DV) per fruit (155 grams)Click to see complete nutrition facts for Sugar Apples
Sapodilla (Nispero)21mg (2% DV) per 100 gram serving51mg (5% DV) per cup, pulp (241 grams)36mg (4% DV) per fruit (170 grams)Click to see complete nutrition facts for Sapodilla
Crab Apples18mg (2% DV) per 100 gram serving20mg (2% DV) per cup, slices (110 grams)10mg (1% DV) per 1/2 cup, slices (55 grams)Click to see complete nutrition facts for Crab Apples
Sapote Mamey18mg (2% DV) per 100 gram serving32mg (3% DV) per cup, pieces (175 grams)100mg (10% DV) per fruit (558 grams)Click to see complete nutrition facts for Sapote Mamey

Figs 162mg (16% DV) per 100 gram serving241mg (24% DV) per cup (149 grams)13mg (1% DV) per fig (8 grams)Click to see complete nutrition facts for Figs
Currants (Zante) 86mg (9% DV) per 100 gram serving124mg (12% DV) per cup (144 grams)62mg (6% DV) per 1/2 cup (72 grams)Click to see complete nutrition facts for Currants
Dates (Medjool)64mg (6% DV) per 100 gram serving30mg (4% DV) per 2 dates (48 grams)15mg (2% DV) per date (24 grams)Click to see complete nutrition facts for Dates
Dried Apricots 55mg (6% DV) per 100 gram serving72mg (7% DV) per cup halves (130 grams)2mg (0% DV) per half (4 grams)Click to see complete nutrition facts for Dried Apricots
Raisins 50mg (5% DV) per 100 gram serving73mg (7% DV) per cup (145 grams)13mg (1% DV) per 50 raisins (26 grams)Click to see complete nutrition facts for Raisins
Prunes 43mg (4% DV) per 100 gram serving75mg (7% DV) per cup (174 grams)4mg (0% DV) per prune (10 grams)Click to see complete nutrition facts for Prunes
Cherries (Tart) 38mg (4% DV) per 100 gram serving30mg (4% DV) per 1/2 cup (80 grams)15mg (2% DV) per 1/4 cup (40 grams)Click to see complete nutrition facts for Cherries
Dried Pears 34mg (3% DV) per 100 gram serving61mg (6% DV) per cup halves (180 grams)6mg (1% DV) per half (18 grams)Click to see complete nutrition facts for Dried Pears
Dried Peaches 28mg (3% DV) per 100 gram serving45mg (4% DV) per cup (160 grams)4mg (0% DV) per half (13 grams)Click to see complete nutrition facts for Dried Peaches
Dried Blueberries19mg (2% DV) per 100 gram serving16mg (2% DV) per 1/2 cup (80 grams)8mg (1% DV) per 1/4 cup (40 grams)Click to see complete nutrition facts for Dried Blueberries

  • Amount of Calcium Consumed - The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total level.2
  • 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.2
  • Pregnancy - Pregnant women absorb more calcium.2
  • Vitamin D Intake - Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine.2
  • 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 is found in plant foods like spinach, collard greens, sweet potatoes, rhubarb, and beans. Phytic acid is found in whole bread, and wheat bran.2
  • Sodium, Protein, Alcohol, Caffeine (Coffee and Tea) - A diet high in sodium, protein, alcohol, and caffeine (coffee and tea) can harm absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D.2

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Data Sources and References

    • USDA National Nutrient Database for Standard Reference, Release 27.