Raisins have a medium calcium content. A serving provides 2-5% of the DV, depending on the portion size. Seeded raisin varieties have less calcium than seedless golden and brown raisins, though. Certain raisin-based foods are good dietary sources (13% DV) of calcium as well.
How much calcium do we need?
The recommended daily intake of calcium is 1,000 mg for adult men and women. Only women older than 50 years should get at least 1,200 mg of calcium a day, due to increased risk of osteoporosis. Calcium absorption declines with age. Also, children older than 13 years and teenagers require higher dosages of 1,300 mg a day, due to rapid bone growth.
Calcium is the most abundant mineral in the body! Calcium is necessary for strong bones and teeth. Also, it’s involved in muscle movement and flexibility, blood vessel contraction and dilation, blood clotting, nerve transmission, and hormonal secretion. Furthermore, we have to get high amounts of calcium to lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, and certain cancers.[1,2]
Are raisins rich in calcium?
Raisins contain decent amounts of calcium. They can help us meet our daily needs. Dark and golden seedless raisin varieties contain approximately 62 mg of calcium per 100g. 1/2 cup of raisins contains 52 mg of calcium, or 5% of the Daily Value.[3]
Moreover, a handful of raisins provides about 18 mg of calcium. This amount is almost 2% of the DV.
Seeded raisins have a much lower calcium content, though. They contain only 28 mg of calcium per 100g. 1/2 cup provides 23 mg of calcium, or 2% of the DV. In fact, seeded raisins have 56% less calcium than seedless raisins!
What’s the calcium content of other raisin-based foods?
Other favorite foods containing raisins can also help us meet our daily needs of calcium. Bagels and muffins with raisins are the best dietary sources of calcium. They have many ingredients with a decent calcium content.
| calcium (g) per 100g | calcium (g) per serving | % DV | |
| raisin bagel | 101 | 132 | 13% |
| raisin muffin | 153 | 89 | 9% |
| raisin bread | 66 | 28 | 3% |
| raisin cookies | 46 | 18 | 2% |
| raisin tart | 15 | 18 | 2% |
| raisin pie | 14 | 21 | 2% |
However, we can’t depend on raisins or foods with raisins to get the recommended daily intake of calcium. These foods are pretty high in calories and sugar.
Do other dried-fruits have more calcium than raisins?
Raisins have a decent amount of calcium, but there are other dried fruits with a much higher calcium content. Goji berries and dried figs are among the richest plant-based foods in calcium! A serving provides about 5% of the DV.
| calcium (mg) per 100g | calcium (mg) per serving | % DV | |
| goji berries | 190 | 54 | 5.4% |
| figs | 162 | 46 | 4.6% |
| currants | 88 | 25 | 2.5% |
| dates | 64 | 18 | 1.8% |
| raisins | 62 | 17 | 1.8% |
| papaya | 54 | 15 | 1.5% |
| cherries | 38 | 11 | 1.1% |
| pineapple | 35 | 10 | 1% |
| banana | 22 | 6 | 0.6% |
| apricots | 19 | 5 | 0.5% |
| prunes | 19 | 5 | 0.5% |
| blueberries | 19 | 5 | 0.5% |
As a rule of thumb, you should prefer to consume fresh and raw fruits. Dried and dehydrated fruits are particularly high in sugar and calories.
Is calcium in raisins bioavailable?
The most bioavailable sources of calcium are cow’s milk, dairy products, and fortified foods. We absorb about 30% of calcium of these sources.
Plant-based foods, such as raisins, have a much lower absorption rate of calcium than dairy.
As vitamin D enhances the absorption of calcium, you should maintain high levels of vitamin D in the body. However. there aren’t many foods high in vitamin D, and sun exposure is dangerous. Thus, vitamin D deficiency is pretty common. So, you’ll probably benefit from taking vitamin D supplements. You’ll find a wide variety of vitamin D supplements on iHerb.
On the contrary, high amounts of caffeine can reduce calcium absorption.
Healthy people who follow a well-balanced diet probably get more than enough calcium from food, though.
Always consult your health care provider before taking any dietary supplement or changing your diet.
How many raisins can I eat a day?
As raisins are high in sugar and calories, healthy people can safely consume a handful of raisins, while people with diabetes can eat up to 1/2 handful (2 tbsp) of raisins a day.
Overconsumption of raisins can make you gain weight.
The best way to eat raisins for weight loss is with yogurt for breakfast, or after exercise.
Common foods high in calcium
Cow’s milk and dairy are particularly high in calcium. They’re the main dietary sources of calcium for most people. Fish and eggs are other animal-derived foods with decent amounts of calcium.
Many plant-based foods are high in calcium as well. Beans, seeds, nuts (e.g. almonds, peanuts), and certain vegetables, such as kale, spinach, and broccoli, can help us meet our daily needs.
Moreover, you can boost your daily calcium intake with moringa powder. Moringa powder is particularly rich in calcium, containing about 2,700 mg of calcium per 100g, or 70 mg per a 2-tsp serving! It’s a true superfood! You’ll find a wide variety of moringa supplements and powders on iHerb.
Consuming high amounts of calcium from food is safe. But, we shouldn’t get too much from supplements. Extremely high amounts of calcium may lead to adverse effects. For instance, high calcium intake from supplements can inhibit iron absorption up to 55%.
