Top 10 Fruits Highest in Calcium

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 1000mg.

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.


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List of Fruits High in Calcium

A glass of orange juice 1 Fortified Orange Juice
  • 35% DV (349mg) calcium per cup
  • 60% DV (596mg) per 200 calorie serving
  • 14% DV (140mg) per 100 grams (3.5 oz)
Prickly Pears 2 Prickly Pears
  • 8% DV (83mg) calcium per cup
  • 27% DV (273mg) per 200 calorie serving
  • 6% DV (56mg) per 100 grams (3.5 oz)
Tangerines 3 Tangerines
  • 7% DV (72mg) calcium per cup
  • 14% DV (140mg) per 200 calorie serving
  • 4% DV (37mg) per 100 grams (3.5 oz)
Slices of orange 4 Oranges
  • 7% DV (72mg) calcium per cup
  • 17% DV (170mg) per 200 calorie serving
  • 4% DV (40mg) per 100 grams (3.5 oz)
Slices of kiwifruit 5 Kiwifruit
  • 6% DV (61mg) calcium per cup
  • 11% DV (111mg) per 200 calorie serving
  • 3% DV (34mg) per 100 grams (3.5 oz)
Mullberries 6 Mulberries
  • 5% DV (55mg) calcium per cup
  • 18% DV (181mg) per 200 calorie serving
  • 4% DV (39mg) per 100 grams (3.5 oz)
Blackberries on the stem 7 Blackberries
  • 4% DV (42mg) calcium per cup
  • 13% DV (135mg) per 200 calorie serving
  • 3% DV (29mg) per 100 grams (3.5 oz)
Half a guava 8 Guavas
  • 3% DV (30mg) calcium per cup
  • 5% DV (53mg) per 200 calorie serving
  • 2% DV (18mg) per 100 grams (3.5 oz)
Papayas 9 Papaya
  • 3% DV (29mg) calcium per cup
  • 9% DV (93mg) per 200 calorie serving
  • 2% DV (20mg) per 100 grams (3.5 oz)
Passion Fruit 10 Passion-Fruit (Granadilla)
  • 3% DV (28mg) calcium per cup
  • 2% DV (25mg) per 200 calorie serving
  • 1% DV (12mg) per 100 grams (3.5 oz)

See All 146 Fruits High in Calcium

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Factors which Affect Calcium Absorption

Dried Fruits High in Calcium

#1 Dried Figs 24% DV (241mg) in per cup
#2 Zante Currants 12% DV (124mg) in per cup
#3 Golden Seedless Raisins 8% DV (77mg) in per cup
#4 Dried Apricots 7% DV (72mg) in per cup
#5 Goji Berries 5% DV (53mg) in 5 tbsp

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.