Top 10 Calcium Rich Fruits Recommended by Dietitians

Do you know that Calcium is a very important nutrient for our body? There are a lot of people who don’t realize the immense benefits of fruits with calcium. It helps to maintain strong bones and teeth and also helps in aiding various bodily functions such as muscle contractions, nerve transmission, and blood clotting. Hence, it is important to include fruits with calcium in your diet. Do you know which fruits are rich in calcium? Why is it important to consume calcium rich foods? We will certainly try answering these questions for you here. We will tell you about calcium fruits, their benefits, and how to include them in your diet.

Table of Contents

What are Calcium Rich Fruits?

Wondering what are fruits with calcium? While calcium is commonly linked with dairy products such as milk, yogurt, and cheese, several fruits also contain significant levels of calcium. Fruits, while not as high in calcium as dairy products or other calcium-rich meals, can nevertheless add to your overall calcium consumption. Incorporating fruits with calcium like kiwi and blackberries into your diet can contribute to your daily calcium intake. Fruits rich in calcium are good for bone health, muscle function, and nerve function and they are good for your overall health. Many individuals who are lactose intolerant or follow a vegan diet turn to fruits with calcium for their calcium needs. So read this article to know everything about fruits rich in calcium.

Top 10 Calcium Rich Fruits List

For all the vegans out there seeking plant sources of calcium, we’ll be talking about the fruits with calcium that are a must-add to your calcium foods list.

Since we are talking about calcium rich fruits, fruit lovers will be happy to know that there are a lot of fruits rich in calcium. The notable amount of calcium in these fruits can be helpful and good for the body. We have made a list of the calcium containing fruits and we will share it with you. Read on to know more about fruits with calcium, their benefits and how to include them in your diet.

Dried Apricots
Pineapples
Kiwi
Oranges
Guavas
Blackberries
Papaya
Mulberries
Tangerines
Litchi

These are some of the fruits rich in calcium, we will tell you about them in detail, below. We will also tell you about how to include fruits with calcium in your diet.

1. Dried Apricots

We are talking about fruits rich in calcium and dried apricots are a popular dried fruit created by drying fresh apricots. This technique not only increases their shelf life but also concentrates their flavor and nutritional content. Dried apricots have been appreciated for generations and are a flexible snack that can be eaten alone or included in various meals ranging from breakfast to dessert. So make sure that you are including this in your calcium fruits list! But before that, let’s understand the importance of one of the tastiest fruits high in calcium.

Health Benefits

Now that you know about dried apricots as fruits rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

The fiber in dried apricots promotes regular bowel motions and helps to prevent constipation.
Dried apricots’ high beta-carotene content can help with vision and overall eye health.
The potassium concentration in dried apricots may aid in blood pressure regulation, lowering the risk of cardiovascular disease.

Nutritional Value

We are talking about calcium rich fruits and we will tell you about the nutritional value of dried apricots-

Serving	100 g
Calcium	67 mg
Carbohydrates	62.6 g
Protein	32.2 g
Fat	0.5 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of dried apricots as one of the calcium containing fruits, but including fruits with calcium in your diet is also a task, so we will tell you about how to include dried apricots in your diet-

Dried apricots can be eaten on their own as a quick and easy snack. They’re naturally sweet and chewy, which makes them a filling snack between meals.
For a balanced and energy-boosting snack, combine dried apricots with other dried fruits (such as nuts, seeds, and raisins).
Add chopped dried apricots to your oatmeal, cereal, or yogurt in the morning. They can provide natural sweetness as well as a flash of flavor.

2. Pineapples

The pineapple also known as Ananas comosus is a tropical fruit amongst fruits rich in calcium and with a sweet and acidic flavor. It is native to South America but is currently grown in tropical and subtropical locations all over the world. Pineapples are not only sweet, but they are also high in nutrients and have numerous health advantages.

Health Benefits

Fruits with calcium have a lot of benefits now that you know about pineapple as one of the calcium rich fruits are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Pineapple is high in vitamin C, an antioxidant that boosts the immune system, promotes skin health, and aids in wound healing.
Pineapple includes bromelain, an enzyme combination that can assist improve digestion by breaking down proteins.
Bromelain also has anti-inflammatory effects, which may help reduce inflammation and alleviate symptoms of illnesses.

Nutritional Value

We are talking about fruits with calcium and we will tell you about the nutritional value of pineapple-

Serving	100 g
Calcium	13 mg
Carbohydrates	21. 7 g
Protein	1 g
Fiber	2.3 g

How to Include it in Your Diet

Calcium containing fruits can be included in your diet now since you have got to know about the health and nutritional benefits of pineapple, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include pineapple in your diet-

The most basic method to enjoy pineapple is to chop it into bite-sized chunks and chew on them. It can also be combined with other fruits to create a delicious fruit salad.
Pineapple gives smoothies a zesty flavor. For a creamy and healthy drink, combine fresh pineapple with additional fruits such as mango, banana, or berries, as well as yogurt or a milk substitute.
Grill or broil pineapple slices to caramelize their natural sugars and increase their flavor. Grilled pineapple is a delicious side dish or topping for burgers, sandwiches, and even desserts.

3. Kiwi

Kiwi is also known as the Chinese gooseberry. It is one of the fruits rich in calcium. It is a tangy and delicious fruit. It packs a powerful nutritional punch. It is not only delicious but also offers a wide range of health benefits. It is considered one of the best amongst calcium rich fruits. Also, If you are looking for Vitamin A foods then kiwi is a good option.

Health Benefits

Now that you know that kiwi is rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Kiwi is high in vitamin C, which is necessary for immune system support, collagen formation, and antioxidant protection. It also contains vitamins K, E, A, and B vitamins, as well as minerals like potassium and copper.
Kiwi is high in antioxidants such as vitamins. It aids in the prevention of oxidative stress, the reduction of inflammation, and the protection of cells from damage.
Kiwi includes actinidin, a special enzyme that aids digestion by breaking down proteins. This enzyme may aid in the relief of bloating and indigestion.

Nutritional Value

We are talking about fruits with calcium and we will tell you about the nutritional value of kiwi-

Serving	100 g
Calcium	34 mg
Carbohydrates	15 g
Protein	1.1 g
Fat	0.5 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of kiwi, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include kiwi in your diet-

Add kiwi slices to your porridge, muesli, or yogurt in the morning.
You can also add kiwi to salsa recipes or prepare a fresh fruit salsa to go with grilled meats or seafood.
Garnish cakes, tarts, and other desserts with kiwi, or prepare kiwi-based desserts like sorbets or popsicles.

4. Oranges

You must have always heard of oranges as a healthy fruit. Do you know why is it healthy? They offer a variety of health benefits and contain Vitamin C. Vitamin C foods are also important for the body. Oranges are one of the best calcium rich fruits,

Health Benefits

Now that you know that oranges are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Fruits with calcium include oranges and oranges are recognized for their high vitamin C content, which stimulates your immune system, aids wound healing, and functions as an antioxidant, protecting cells from damage.
Oranges include dietary fiber, which promotes digestive health, prevents constipation, and aids in weight maintenance.
They also include antioxidants, which may help reduce the risk of chronic diseases by neutralizing damaging free radicals in the body.

Nutritional Value

We are talking about calcium rich fruits and we will tell you about the nutritional value of oranges-

Serving	100 g
Calcium	43 mg
Carbohydrates	15.4 g
Protein	1.2 g
Fiber	3.1 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of oranges and other fruits high in calcium, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include oranges in your diet-

Combine oranges, other fruits and vegetables, and your preferred beverage (such as water, yogurt, or plant-based milk) in your morning smoothies.
You can add orange slices to salads for a citrus flavor boost and a touch of sweetness. They are delicious in both green and fruit salads.
To make a healthful and delicious parfait, layer orange slices with yoghourt and oats.

5. Guavas

Guava as one of the fruits rich in calcium is loved by many of us. Well, it is one of the commonly eaten fruits high in calcium, and now that you know about it, start having guava and maintain your health.

Health Benefits

Since you know that guavas are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Guava’s potassium content aids in the regulation of blood pressure and heart rate. Furthermore, the dietary fiber and antioxidants in guava promote heart health.
According to some research, guava may help regulate blood sugar levels due to its high fiber content and capacity to decrease carbohydrate absorption.
Guava contains vitamin A, which promotes eye health and can help avoid illnesses such as macular degeneration. So it’s time to start including calcium containing fruits in your diet.

Nutritional Value

We are talking about calcium rich fruits and we will tell you about the nutritional value of guavas-

Serving	100 g
Calcium	18 mg
Carbohydrates	14.3 g
Protein	5.4 g
Fiber	3.1 g

How to Include it in Your Diet

How to include fruits with calcium in your diet? You have got to know about the health and nutritional benefits of guavas, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include guavas in your diet-

Make guava jams or preserves to spread over toast or use as a yogurt topping.
Prepare guava juice or combine it into a cool drink.
Combine guava, tomatoes, onions, and herbs to make a sweet and savory salsa. It’s delicious with grilled meats or as a dip.

6. Blackberries

Are you also fond of blackberries? Do you love to eat it? Well, it is also one of the calcium rich fruits. It is also a good option to consider for Vitamin E foods. We will tell you everything about blackberries.

Health Benefits

Now that you know that blackberries are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Blackberries are high in antioxidants such as vitamin C. Its nutrients also help fight oxidative stress and lower the risk of chronic diseases.
The high fiber content enhances digestive health, regulates blood sugar levels, and promotes a feeling of fullness, which aids in weight management.
Blackberries include vitamin K, which aids in blood clotting and bone health.

Nutritional Value

We are talking about calcium rich fruits, refer to the table below to learn about the nutritional value of blackberries-

Serving	100 g
Calcium	29 mg
Carbohydrates	9 g
Protein	1.3 g
Fat	0.4 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of blackberries, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include blackberries in your diet-

You can add blackberries to muffins, pancakes, or other baked foods. You can also make your blackberry jam or preserves with less added sugar.
You can also try to freeze blackberries for a pleasant summer snack.
Blackberries can also be added to sweets such as ice cream or cheesecake.

7. Papaya

Papaya is a tropical fruit delicious in taste as one of the fruits rich in calcium and also offers a range of health benefits due to its rich nutritional content. Well, it is also one of the calcium rich fruits. We will tell you everything about papaya.

Health Benefits

Now that you know that papaya is one of the most common fruits high in calcium, are you wondering about its health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

The enzyme papain, found in papaya, improves digestion by breaking down proteins. It can be beneficial for people who have stomach disorders.
Papaya as one of the calcium containing fruits has strong vitamin C content enhances the immune system and aids the body in fighting illnesses.
Papaya’s beta-carotene promotes good vision and may lower the risk of age-related macular degeneration.

Nutritional Value

We are talking about calcium rich fruits, refer to the table below to learn about the nutritional value of papaya-

Serving	100 g
Calcium	20 mg
Carbohydrates	11 g
Protein	0.5 g
Fat	1.7 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of papaya, but including calcium rich fruits in your diet is also a task, you just need to put some effort to include calcium containing fruits in your diet, so we will tell you how to include papaya in your diet-

Fresh Papaya Chunks can be prepared by cutting the papaya into bite-sized chunks for a pleasant and nutritious snack
To make luscious and creamy smoothies, combine papaya with other fruits, yogurt, or plant-based milk.
You can also make a colorful and delectable fruit salad, and combine papaya with other fruits such as mango, pineapple, and berries.

8. Mulberries

Mulberries are small, sweet berries that grow on flowering plants in the Morus genus. They can be eaten fresh, dried, or in a variety of processed forms like jams and juices. Mulberries are well-known for their distinct flavor as well as their possible health advantages. They are the most underrated fruits high in calcium. Let’s explore their benefits down below:

Health Benefits

Now that you know that mulberries are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Mulberries’ antioxidants can help lower harmful cholesterol levels, reduce inflammation, and support cardiovascular health.
Mulberries have a low glycemic index and contain chemicals that may help manage blood sugar levels, making them an excellent choice for diabetics.
Mulberries’ dietary fiber helps improve digestion, avoid constipation, and support healthy gut microbiota.

Nutritional Value

We are talking about the calcium rich fruits, refer to the table below to learn about the nutritional value of mulberries-

Serving	100 g
Calcium	39 mg
Fat	0.39 mg
Protein	1.44 g
Fiber	1.7 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of mulberries, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include mulberries in your diet-

For extra sweetness and nourishment, blend fresh or frozen mulberries into your favorite smoothie.
You can sprinkle dried mulberries on top of your oatmeal, yogurt, or cereal.
For a unique twist, add dried or fresh mulberries to muffins, pancakes, or bread. And you can also add mulberries to salads for a pop of flavor and color.

9. Tangerines

Have you not heard much about tangerines? Tangerines are little citrus calcium rich fruits that are related to mandarin oranges. They are not only delicious, but they also provide several health benefits due to their high nutritional content.

Health Benefits

Now that you know that tangerines are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Tangerines are high in vitamin C, which is necessary for immune system function, skin health, and wound healing.
Tangerines include a variety of antioxidants, which help protect cells from oxidative stress and lower the risk of chronic disease.
They include dietary fiber, which promotes digestive health, regulates blood sugar levels and adds to a feeling of fullness.

Nutritional Value

We are talking about calcium rich fruits, refer to the table below to learn about the nutritional value of tangerines-

Serving	100 g
Calcium	37 mg
Carbohydrates	12 g
Vitamin C	23 mg
Fiber	2 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of tangerine, but including calcium rich fruits in your diet is also a task, so we will tell you about how to include tangerine in your diet-

Tangerines is one of the calcium containing fruits and can be used in fruit salads, parfaits, or as a topping for yogurt and ice cream.
Tangerine juice can be used to make fresh juice or in cocktails/mocktails.
You can combine tangerine juice, olive oil, vinegar, and herbs to make homemade vinaigrettes.

10.Litchi

Mango and litchi are two summer fruits that are everyone’s favorites. Lychee, also spelled as “litchi,” is a tropical fruit known for its sweet and refreshing flavor. It offers several health benefits and contains various essential nutrients. It is one of the best fruits high in calcium. Let’s understand its benefits in greater detail:

Health Benefits

Now that you know that litchis are rich in calcium, are you wondering about their health benefits? It is one of the best fruits rich in calcium and here are its top health benefits-

Litchis are high in antioxidants such as vitamin C and flavonoids, which help fight oxidative stress and lower the risk of chronic diseases.
Litchis are high in vitamin C concentration which promotes a healthy immune system and can aid in the prevention of illnesses.
They include dietary fiber, which assists digestion and helps to prevent constipation.

Nutritional Value

We are talking about calcium rich fruits, refer to the table below to learn about the nutritional value of litchis-

Serving	100 g
Calcium	5.2 mg
Fiber	1.3 g
Protein	0.8 g
Fat	0.44 g

How to Include it in Your Diet

You have got to know about the health and nutritional benefits of litchis, but including calcium fruits in your diet is also a task, so we will tell you about how to include litchis in your diet-

Use litchis, herbs, and spices to make distinctive salsas and chutneys. These can be served alongside savory foods such as grilled chicken or fish. Fruits that have less sugar content can also be considered good fruits for diabetes patients.
Use litchis in desserts such as ice cream, sorbets, and puddings.
Add litchis to cocktails or make lychee-infused drinks.

Now that you know about various fruits with calcium, keep this list handy, especially for people who are lactose intolerant and rely only on fruits high in calcium for their calcium intake.

Benefits of Fruits Rich in Calcium

Fruits rich in calcium provide numerous health benefits due to their nutritious content. While calcium is commonly linked with dairy products, some fruits are high in this crucial element. The advantages of eating calcium containing fruits are listed below-

Calcium is an essential mineral for keeping strong bones and teeth. Fruits high in calcium can help improve general bone health by lowering the risk of osteoporosis and fractures, especially when coupled with other calcium-rich foods.
Getting enough calcium is linked to better cardiovascular health. Oranges and kiwis, for example, are high in calcium and also high in potassium and magnesium, which can help regulate blood pressure and promote a good heart rhythm.
Calcium is required for healthy muscular contraction and nerve transmission. Consuming calcium rich fruits can help maintain good muscular function, including those involved in physical activity and exercise.

What are the Best Calcium Fruits for Bones?

Several fruits are high in calcium, which is a vital mineral for strong bones and overall health. While fruits have lesser calcium content than dairy products or fortified foods, they can nevertheless help you meet your daily calcium requirements. Here are some calcium rich fruits to try:

Oranges: Not only are oranges and orange juice calcium fruits, but they are also high in vitamin C. However, keep in mind that the calcium level of oranges is lower than that of other sources.
Figs: Both fresh and dried figs are calcium fruits. Dried figs, in particular, contain a high concentration of calcium, making them an excellent choice for bone health.
Apricots: Dried apricots have a high calcium content. They can also be enjoyed as a snack and such fruits that have calcium can be included in your diet.

What are the signs to start eating Calcium Rich Fruits?

While there are no specific indicators that you should begin eating fruits rich in calcium, including calcium fruits in your diet is usually a good idea to enhance overall health and bone strength. Calcium is required for strong bones and teeth, as well as proper muscle and nerve function. If you don’t receive enough calcium from your diet, including calcium rich fruits can help.

Here are some reasons why you should include calcium fruits in your diet:

Calcium is an essential mineral for bone health and the prevention of disorders such as osteoporosis. If you are concerned about your bone health or have a family history of bone problems, increasing your calcium intake and consuming fruits high in calcium may be beneficial.
If you are lactose intolerant and cannot consume dairy products, you may need to locate calcium sources other than dairy. In this instance, calcium rich fruits might be an excellent supplement to your diet.
If you eat a vegan or plant-based diet, you may not obtain enough calcium from traditional sources such as dairy. Fruits that have calcium can help supplement your calcium intake.

How to include Fruits High in Calcium in your Diet?

You have got to know about the benefits and nutritional value of the calcium rich fruits but wondering how to include fruits rich in calcium in your diet? Here we are giving you some ways through which you can include calcium rich fruits in your diet and you can follow the same if you want to incorporate calcium in your diet-

Oranges and orange juice are calcium rich and also a good option for vitamin D foods, which makes them a good source of this crucial mineral. You should start consuming them daily.
Figs are delicious, and they are one of the calcium fruits. Calcium levels are especially high in dried figs. They can be eaten as a snack or mixed into porridge or yogurt.
Dried apricots are another fruits that have calcium. They also include a lot of fiber and other nutrients.

FAQs

Which fruit is highest in calcium?

There are many fruits high in calcium but there are no particular calcium fruits that have the highest amount of it. Instead, several fruits have significant amounts of calcium like Papaya, Blackberries, and Guava.

Are apples rich in calcium?

If we talk about fruits high in calcium, then apple is not one of the calcium fruits you should consider. It is considered nutritious but not significant among calcium rich fruits. They are rich in various vitamins and fiber.

Which calcium rich fruits are best for children?

There are no one best calcium rich fruits for children but it’s good to consume calcium fruits like oranges, kiwi, blackberries, etc.

Which fruit is best for bone health?

There are fruits rich in calcium that can contribute to bone health, calcium fruits like oranges, kiwis, and grapes. Eating a variety of fruits that have calcium can contribute to your daily calcium needs, supporting overall health.

Which Calcium Fruits is Best for Bones?

Some of the fruits that have calcium and are best for bones are figs, kiwis, oranges. You can consider these calcium fruits.

Calcium Rich Fruits

What are Calcium Rich Fruits?