31 Fruits High in Calcium + Free PDF

“31 Fruits High in Calcium + Free PDF” was written by Jessie Carpenter, MA, MS, RD, LD & edited/reviewed by Aly Bouzek, MS, RDN. 

Step aside, milk and supplements! Mother Nature packs surprising punches of calcium in some delicious fruits. 

We often think of calcium for bones, but these fruits offer benefits beyond strengthening your skeleton. Let’s explore the vibrant world of fruits high in calcium, discovering how they contribute to both bone health and your overall well-being.

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Table of Contents:

• The Importance of Calcium
• Calcium in Fruits
• 31 Fruits High in Calcium
• Free PDF of 31 Calcium-rich Fruits
• Navigating Portion Sizes and Dietary Balance
• Additional Calcium Resources
• Fruits High in Calcium Conclusion

The Importance of Calcium

Our bones give our bodies shape and strength.

Calcium acts like a loyal partner, keeping our bones strong, and preventing breaks by making them denser. 

But, calcium does even more. It helps by:

• Assisting in muscle function
• Sending messages through our nerves
• Clotting our blood
• Keeping our hearts beating regularly

Calcium is a crucial part of how our bodies work and function. When we don’t get enough calcium, our bones can become weak and brittle. And, as we age, our bones naturally lose calcium. 

From here, there is a greater risk of bone fractures and breaks. This can be compounded as fall risk increases with age. Therefore, it is so important that we get enough calcium to support our bone health. 

How Much Calcium Do We Need?

The amount of calcium we need depends on our age. According to the Dietary Guidelines for Americans (2020-2025), male adults need 1,000 mg of calcium per day. While those over 70, and women over 50 might need 1,200 mg of calcium each day to stay healthy.

Here’s a table to break this down a bit more:

	Age	Calcium Needs (mg)
Men	51 – 70 years	1,000
Women	51 – 70 years	1,200
Men & Women	71 years and older	1,200

Calcium in Fruits

Fruits might not be the first things we think of when it comes to calcium, but they can still be helpful! Even though they usually don’t have as much calcium as dairy products, some fruits still have a good amount and are worth including in our diet. 

While calcium in fruit isn’t absorbed as easily by our bodies as the calcium in dairy, it still adds up and helps us stay healthy.

Understanding Oxalates and Phytates

It’s important to note that the amount of calcium absorbed from plant-based sources like fruits can be slightly lower compared to dairy due to the presence of compounds like oxalates.

However, pairing these fruits with vitamin C-rich foods like oranges or bell peppers can enhance calcium absorption. Additionally, soaking, sprouting, or fermenting some fruits can further improve their calcium bioavailability.

Fruits are bursting with vitamins, minerals, and fiber. But two little compounds – oxalates and phytates – can sometimes throw a wrench in their nutritional benefits. 

Oxalates and phytates can make it harder for our bodies to use the calcium in fruits. So, it’s not just about how much calcium a fruit has, but also how well our bodies can use the calcium.

Don’t worry, this isn’t to tell you to throw out your fruit bowl! We simply want to provide you with an understanding about how these compounds work and how to make informed choices.

Oxalates

Imagine tiny crystals forming in your kidneys. That’s the potential concern with oxalates, found in fruits like rhubarb, kiwi, and dates. While most people process them just fine, those prone to kidney stones might need to limit these fruits. 

Luckily, many other delicious options have low oxalate content, like apples, bananas, and blueberries.

Phytates

Phytates, found in fruits like guava and figs, can bind to minerals like iron and zinc, making them less available for absorption. Please note that oxalates and phytates don’t cancel out the other health benefits of fruits. Focus on variety as part of a balanced diet.

If you have specific health concerns, consult a doctor or registered dietitian for personalized guidance.

Fruits High in Calcium: Calcium Absorption

It’s true that plant-based calcium absorbs differently than dairy calcium. But don’t worry. Pairing fruits with vitamin C-rich foods like oranges or bell peppers can enhance absorption. 

Additionally, consuming fruits in moderation as part of a balanced diet allows you to reap the benefits of all their nutrients, including calcium.

31 Fruits High in Calcium

Remember: while these fruits are excellent sources of calcium, they should be part of a balanced diet rich in various calcium-rich foods like dairy, leafy greens, and nuts.

Below, you will find a helpful list of 31 fruits high in calcium. We’ve grouped the fruits into separate categories, and then each category lists the fruits from least calcium content to most calcium content. Without further ado, let’s learn more about these fruits!

Tropical Fruits

1. Mango: The “king of fruits” also reigns in calcium, with 18 mg per one cup, while also providing a delicious dose of vitamin A.
2. Pineapple: This sunshine fruit offers 21 mg of calcium per one cup and bromelain, an enzyme that aids digestion.
3. Passion fruit: Tangy and vibrant, it offers 28 mg of calcium per one cup and adds a unique twist to smoothies and cocktails.
4. Guava: This tropical delight packs around 30 mg of calcium per one cup, along with a wealth of vitamin C and fiber. Enjoy it fresh, blended into smoothies, or even in jams and jellies.
5. Papaya: This tropical delight packs about 33 mg of calcium per one cup, alongside vitamins A and C. Enjoy it sliced, cubed, or even blended into a smoothie for a creamy calcium kick.
6. Figs, raw: Boasting 53 mg of calcium per three figs, enjoy this fruit as a snack, added to salads, or blended them into smoothies. Figs also offer potassium, fiber, and various vitamins as well. Enjoy!
7. Prickly pear: A cactus treat with 83 mg of calcium per one cup, enjoy them peeled and seeded for a unique and nutritious experience.

Citrus Fruits

8. Lemon: One medium lemon contains around 17 mg of calcium. Try adding to salads or grilling them alongside other veggies.
9. Lime: This fruit offers 21 mg of calcium per lime, while adding a vibrant, tangy flavor to various dishes and beverages.
10. Clementine: While offering 31 mg of calcium per clementine, these tasty fruits are a great on-the-go snack choice.
11. Grapefruit: This tangy treat isn’t just good for vitamin C. One cup of raw grapefruit provides around 40 mg of calcium, making it a vibrant addition to your morning routine.
12. Tangerines: Smaller and sweeter than oranges, they pack 40 mg of calcium per one tangerine and are easy to snack on the go.
13. Oranges: This classic citrus fruit offers around 65 mg of calcium per orange, making it a refreshing and nutritious breakfast option. What’s more, the added benefits of vitamin C in oranges help to boost calcium’s absorption in the body.

Berries

14. Cranberries, raw: These tart berries offer 8 mg of calcium per one cup and are known for their urinary tract health benefits.
15. Blueberries: Tiny powerhouses with 9 mg of calcium per one cup, packed with antioxidants and brain-boosting benefits.
16. Persimmon, raw: A unique fall fruit with 14 mg of calcium per one persimmon and a custard-like texture, perfect for salads or enjoyed alone. 
17. Pomegranate: These jewel-toned seeds offer 18 mg of calcium per one cup and are known for their anti-inflammatory properties.
18. Strawberries: Sweet and juicy, they boast 18 mg of calcium per one cup and are high in vitamin C and fiber.
19. Raspberries: Similar in health benefits to strawberries, they offer 38 mg of calcium per one cup.
20. Blackberries: These antioxidant-rich gems offer 44 mg of calcium per one cup, perfect for smoothies, yogurt parfaits, or simply enjoyed fresh. 
21. Mulberries: Tiny bursts of flavor with 55 mg of calcium per one cup, perfect for topping yogurt or adding to cereal.
22. Blackcurrants: Often enjoyed in jams and jellies, these berries are a hidden gem. They boast 62 mg of calcium per one cup, making them a flavorful and healthy choice.
23. Kiwi: Don’t let the fuzzy skin fool you! Kiwi packs 63 mg of calcium per one cup. Kiwi provides a substantial dose of vitamin K, and is a key player in bone health and blood clotting.

Stone Fruit

24. Dates: These chewy energy bites offer 9 mg of calcium per three dates, and are naturally sweet, making them a healthy dessert alternative.
25. Prunes: These dried plums are not just good for digestion, they also offer 69 mg of calcium per one cup. Enjoy them as a snack, add them to yogurt, or incorporate into baked goods.
26. Dried apricots: These sweet and chewy treats boast around 88 mg of calcium per one cup. They’re also rich in vitamin A, which is essential for vision and immune function. Add them to your trail mix, granola bars, or bake them into delicious muffins for a calcium-rich treat.

Melon

27. Honeydew melon: Similar to cantaloupe, honeydew boasts 9 mg of calcium per one cup and a subtle sweetness.
28. Watermelon: Stay hydrated and get your calcium fix with 11 mg per one cup of this refreshing fruit.
29. Cantaloupe: This sweet melon offers 14 mg of calcium per one cup and keeps you cool on a hot day.

Additional Fruits

30. Kumquat: While technically not a citrus fruit, the kumquat looks similar to it’s citrus friends orange and grapefruit. Packing both a sweet and tart flavor, this fruit offers 12 mg of calcium per fruit.
31. Roselle: Typically used in teas and jams, roselle fruit is less common but rich in calcium with 123 mg per one cup.

Free PDF of 31 Calcium-rich Fruits

Click the link, or the infographic below to get your free printable!

Navigating Portion Sizes and Dietary Balance

We’ve learned a lot more about fruit and how some fruits can provide a good source of our daily calcium. However, it’s important to remember that most fruits cannot be a sole source of calcium as they don’t offer as much calcium as our bodies need.

It’s best to use moderation with anything in your diet, aligning portion sizes with dietary goals. When focusing on calcium-rich foods, be sure to pair your fruits with other foods like leafy greens, dairy products, and fortified options.

Be sure to consult your doctor or a registered dietitian for personalized advice on your health and dietary needs.

Additional Calcium Resources

• High Calcium Food Chart [29 Delicious Foods]
• 21 Best Calcium-rich Vegan Foods [Free PDF]
• The Best Milk to Gain Weight
• Low Calcium Foods

Fruits High in Calcium Conclusion

Calcium-rich fruits offer a delicious and versatile way to boost your intake of this essential mineral. So, get creative! Add them to smoothies, salads, yogurt parfaits, or even savory dishes like stir-fries. You can even bake them into muffins, breads, or cakes for a calcium-rich treat.

Ready to embark on your calcium-powered fruit adventure?

• Embrace the citrus zing: Start your day with a burst of vitamin C and calcium with oranges, grapefruits, or even kumquats. Their unique flavor profiles add a refreshing twist to breakfast smoothies or salads.
• Go tropical for calcium: Indulge in the creamy sweetness of dried figs. Enjoy them on their own, pair them with cheese for a savory treat, or add them to your trail mix for a calcium boost on the go.
• Don’t forget the apricots: These sunshine-hued fruits are a delightful source of calcium and fiber. Enjoy them fresh, dried, or incorporated into baked goods for a delicious and nutritious treat.

Remember, variety is key! Experiment with different fruits high in calcium and discover your favorites. By incorporating these into your diet alongside other calcium-rich foods, you can create a delicious and well-rounded approach to supporting your health and well-being.