Calcium Rich Fruits

Calcium rich fruits are an excellent way to supplement your daily calcium intake. While fruits generally aren’t as high in calcium as dairy or certain vegetables, they still contribute to your overall calcium intake. Oranges, figs, apricots, and dates are fruits that contain notable amounts of calcium. While these fruits might not have as high calcium content as dairy products, they are still valuable additions to your diet, especially if you want to boost your calcium intake without relying solely on dairy. Incorporating various fruits with calcium, can help you meet your daily calcium needs for healthy bones and overall well-being.

What are Calcium Rich Fruits?

Calcium is an essential mineral for our body, and while fruits are not the primary source of it, they can still contribute to our daily intake. Dried figs and apricots are excellent sources of calcium, and they have a sweet flavour that makes them enjoyable to consume. Oranges, well-known for their high vitamin C content, also contain a trace amount of calcium. Finally, dates, which have a caramel-like flavour, also provide some calcium. Although these calcium fruits may not be the best sources of calcium compared to other dietary options, including them in a diverse diet helps to ensure that you get a range of nutrients essential for overall health, especially for maintaining strong bones.

Best 15 Calcium Rich Fruits

Among fruits, dried figs stand out, boasting significant calcium content. Dried apricots also offer a notable calcium boost. Although less potent in calcium, oranges and dates contribute to overall intake. While fruits aren’t primary calcium sources, their inclusion diversifies diets, supporting overall calcium consumption. Pairing protein rich fruits with other calcium fruits,ensures a well-rounded approach to meeting daily calcium needs. Incorporating various sources fosters robust bone health and overall well-being, highlighting the importance of a balanced diet for optimal nutrient intake.Read on to know more about fruits with calcium, their benefits and how to include them in your diet. 

1. Dried Apricots
2. Pineapples
3. Kiwi
4. Oranges 
5. Guavas
6. Blackberries
7. Papaya
8. Mulberries
9. Tangerines
10. Litchi
11. Figs (Anjeer)
12. Dates (Khajoor)
13. Gooseberries (Amla)
14. Pomegranate (Anar)
15. Jackfruit (Kathal)

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 containing fruits and we will tell you about the nutritional value of dried apricots-

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

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 containing 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	Calcium	Carbohydrates	Protein	Fat
100 g	13 mg	21.7 g	1 g	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 containing 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.  

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

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	Calcium	Carbohydrates	Protein	Fat
100 g	43 mg	15.4 g	1.2 g	3.1 g

 

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 is considered as one of the vitamin A foods, 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	Calcium	Carbohydrates	Protein	Fat
100 g	18 mg	14.3 g	5.4 g	3.1 g

6. Blackberries

Are you also fond of blackberries? Do you love to eat it? Well, it is also one of the calcium rich fruits.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	Calcium	Carbohydrates	Protein	Fat
100 g	29 mg	9 g	1.3 g	0.4 g

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

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	Calcium	Carbohydrates	Protein	Fat
100 g	39 mg	0.39 g	1.44 g	1.7 g

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

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	Calcium	Fiber	Protein	Fat
100 g	5.2 mg	1.3 g	23mg	2 g

 11. Figs

Health Benefits of Fruits High 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 fruits help in adding to the 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 containing fruits.
• 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 foods can help maintain good muscular function, including those involved in physical activity and exercise.

What are signs to start eating Calcium Rich Fruits?

Recognizing the need for calcium rich fruits often emerges through signs indicating potential deficiencies or health concerns. Persistent muscle cramps, particularly in the legs, indicate inadequate calcium intake. Brittle or weak nails, alongside frequent fractures or bone injuries, could denote insufficient calcium levels, affecting bone health. Dental issues like fragile teeth or increased susceptibility to cavities indicate a lack of calcium. Furthermore, experiencing heightened fatigue or muscle weakness despite adequate rest and nutrition might prompt consideration for additional calcium intake. Hormonal imbalances or menstrual irregularities, particularly in women, could signal insufficient calcium levels. If these signs persist or become pronounced, incorporating calcium rich fruits into the diet could help address potential deficiencies, supporting overall bone strength, muscle function, and dental health, contributing to a more balanced and robust well-being.

How to include Fruits High in Calcium in your Diet?

Incorporating calcium rich fruits into your diet can be effortless and delicious. Start your day with a refreshing fruit salad featuring figs, dates, or sliced oranges. Blend calcium rich fruits like dried apricots or figs into smoothies for a nutritious boost. Add chopped dates or dried apricots to oatmeal, yoghurt, or cereal for a sweet and healthy twist. Create flavorful desserts by stuffing dates with nuts or incorporating chopped figs into baked goods.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. Consider using these fruits as toppings for salads or integrating them into savoury dishes like tagines or chutneys for a delightful balance of flavours. Snack on dried fruits like apricots or dates for a convenient way to boost your calcium intake throughout the day. Experimenting with various recipes and incorporating these fruits into your meals and snacks ensures a diverse and enjoyable way to meet your calcium needs while savouring their natural sweetness and nutritional benefits.

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:

1. 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.
2. 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.
3. Apricots: Dried apricots have a high calcium content. They can also be enjoyed as a snack and such fruits that has calcium can be included in your diet.

Some Facts about Fruits High in Calcium

Fruits rich in calcium, such as figs, dried apricots, oranges, dates, and prunes, offer varied yet beneficial amounts of this vital mineral. Incorporating these fruits with calcium intake, supporting bone health and overall nutrition.

Fact 1: Figs, particularly dried ones, are among the highest fruits with calcium, offering an impressive amount per serving.

Fact 2: Oranges, known for their vitamin C, also contribute to calcium intake, providing a modest yet notable amount.

Fact 3: Dried apricots are another fruits with calcium, offering a considerable dose per serving.

Fact 4: Dates, while lower in calcium than other fruits, still contribute to overall calcium intake and offer additional nutrients.

Fact 5: Prunes, celebrated for their digestive benefits, also provide a fair amount of calcium, aiding bone health when included in the diet.

Expert Review on Calcium Rich Fruits

While not the primary source of this essential mineral, calcium rich fruits offer valuable contributions to daily intake. Figs, dried apricots, oranges, dates, and prunes are among the notable contenders, providing varying yet beneficial amounts of calcium. These fruits with calcium complement a diverse diet, aiding bone health and overall well-being. While they may not match the calcium content found in dairy or certain vegetables, their inclusion ensures a broader spectrum of nutrients, supporting optimal bone density and overall health combined with a balanced diet. Incorporating these fruits into meals or snacks diversifies nutrient intake, aligning with the broader goal of meeting daily calcium requirements for robust bones and wellness.

References

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.

Is Apple 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.

Are Bananas Rich in Calcium?

Bananas are lower in calcium compared to other fruits. While they offer various nutrients, a medium-sized banana contains only about 6 milligrams of calcium, contributing minimally to daily intake. Other fruits like figs, oranges, and dried apricots are notably richer calcium sources than bananas.

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.