The banana contains only 5 mg of calcium per 100g, while a whole banana provides 7.6 mg of calcium, which is less than 1% of the Daily Value! So, we can’t depend on bananas to meet our daily needs of calcium. But, it may improve calcium absorption of a meal.
How much calcium is in a banana?
Adult men and women require approximately 1,000-1,200 mg of calcium a day.[1]
Banana has a low calcium content. It contains only 5 mg of calcium per 100g. A medium banana contains 5.8 mg of calcium, while a large banana contains up to 7.6 mg of calcium. This amount is about 0.8% of the Daily Value.
Green, ripe, and overripe bananas have the same calcium content. The calcium content of bananas doesn’t depend on the ripeness stage.
Other banana products have a much higher calcium content:
- dehydrated bananas have 22 mg of calcium per 100g. They have 4 times more calcium than raw bananas! A tbsp provides 1.4 mg of calcium. A handful of dehydrated bananas provides 6 mg of calcium, or 0.6% of the DV.
- banana chips have 18 mg of calcium per 100g. An 1-oz serving provides 5.1 mg of calcium.
- banana bread has 21 mg of calcium per 100g, or 12.6 mg per slice. A slice of banana bread provides 1.3% of the DV. Whole wheat bread is much richer in calcium, though. It has 163 mg of calcium per 100g.
Can banana help meet our daily needs of calcium?
Banana contains only traces of calcium. We can’t depend on it to meet our daily needs.
However, although banana has a low calcium content, it can promote calcium consumption. A serving of banana smoothie with green leafy vegetables, seeds, and fruits with vitamin C could provide more than the 30% of the recommended daily intake of calcium!
May support calcium absorption!
Banana is one of the richest foods in melatonin. Melatonin is involved in calcium metabolism, though. High intakes of both calcium and melatonin can significantly increase bone density, elevate serum calcium levels and reduce bone mineral loss. Hence, their combination may prevent and even treat osteoporosis.[2]
In addition, banana is a good source of potassium. It contains about 16% of the DV. Potassium may play a role in calcium balance![3]
Also, banana is pretty rich in magnesium. Magnesium and calcium metabolism are closely related. Magnesium appears to play an essential role in vitamin D metabolism. But, healthy levels of vitamin D are crucial for calcium metabolism![3]
Bananas contain only traces of other minerals.
When should eat a banana for increased calcium absorption?
Firstly, as bananas are mainly sugars, the best time to eat them is at breakfast. You can combine them with other calcium-packed foods like cow’s milk! They may improve the calcium absorption of the meal.
Also, as bananas are high in melatonin, they could be a great late night snack.
Common foods high in calcium
Actually, there are plenty of foods rich in calcium. We can get more than enough calcium from our diet.
Besides milk and other dairy products, animal-derived sources of calcium are eggs and fish.
We can get high doses of calcium from plant-based sources as well. Fruits, beans, leafy vegetables, nuts, and seeds are excellent dietary sources of calcium.
Cabbage, kale, broccoli, and spinach are particularly high in calcium. Even dark chocolate is a good dietary source of calcium!
Moreover, you can increase the absorption of calcium by eating foods high in vitamin C. Bananas contain moderate amounts of vitamin C.
What’s the richest vegan food in calcium?
The richest plant-based food in calcium is moringa powder, though. Moringa powder contains about 2,700 mg of calcium per 100g!
Just for comparison, cow’s milk contains only 113 mg of calcium per 100 mL. Moringa powder is a true superfood. It’s packed with protein, minerals, chlorophyll, and carotenoids. You can find a wide variety of moringa powders on iHerb.
Consuming high amounts of calcium from food is safe. But, we shouldn’t consume high dosages from dietary supplements.
