Top 10 Fruits Highest in Calcium

Written by Daisy Whitbread, MScNPowered by USDA Nutrition Data
Top 10 Fruits Highest in Calcium

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.

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

Below is a list of calcium rich fresh fruits, dried fruits were not added to this list due to 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, and sort by 200 calorie, or 100 gram, serving sizes 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 151 Fruits High in Calcium

Dried Fruits High in Calcium

FoodServingCalcium
#1 Dried Figs
(Source)		per cup19% DV
(241mg)
#2 Zante Currants
(Source)		per cup10% DV
(124mg)
#3 Golden Seedless Raisins
(Source)		per cup6% DV
(77mg)
#4 Dried Apricots
(Source)		per cup6% DV
(72mg)
#5 Goji Berries
(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.(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)

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. U.S. Agricultural Research Service Food Data Central

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