Most fruits have a low calcium content. However, there are calcium-rich foods, like berries, which can help us meet our daily needs. A serving provides about 5% of the recommended daily intake!
How much calcium do we need a day?
Adult men and women need about 1,000 mg of calcium a day. Only teenagers, pregnant women, and postmenopausal women need 1,200-1,300 mg of calcium per day.
Consuming high amounts of calcium from foods is safe. But, we shouldn’t exceed the maximum safe dose of calcium from supplements.
Common fruits rich in calcium
Most fruits have a low calcium content. Only a few fruits contain decent amounts of calcium.
First, figs contain some calcium. Raw figs contain about 35 mg of calcium per 100g. Dried figs are particularly rich in calcium, though, containing 162 mg per 100g.
Oranges contain about 40 mg of calcium per 100g. Orange juice contains only 11 mg per 100 mL. You can drink fortified orange juice to boost your calcium intake. Some brands contain up to 167 mg of calcium per 100 mL. A glass of fortified orange juice could provide up to 410 mg of calcium, or 40% of the Daily Value (DV)!
Fresh apricots have about 13 mg of calcium per 100g, while dried apricots have up to 55 mg!
Kiwi and papaya contain about 34 and 20 mg of calcium per 100g, respectively.
Additionally, berries contain a moderate calcium content. Blackberries and raspberries are the richest berries in calcium, though:
- blackberries have 29 mg per 100g
- red & black raspberries have 25 mg
- strawberries have 16 mg
- cranberries have 8 mg
- blueberries have 6 mg
Dried berries contain even more calcium. For instance, dried blueberries have 19 mg per 100g, while dried goji berries contain 214 mg of calcium per 100g! Actually, goji berry is the richest fruit in calcium. A serving provides about 5% of the DV.
Other plant-based foods high in calcium
Spinach (100 mg) is also high in calcium. But you shouldn’t consume it with other calcium-rich foods. It’s particularly high in oxalates. These compounds bind to calcium, inhibiting its absorption. It’s estimated that we absorb only 5% of calcium in spinach.