There are many fruits rich in calcium. Not only many fruits have a good amount of calcium, but also are packed with vitamins and fibers. Their health benefits are huge.
Most noteworthy, not eating fruits, is the number one reason for dying early (1).
Milk and dairy aren’t the only options for calcium intake. Contrary you better avoid milk, as dairy may increase the risk of certain diseases.
Recommended Daily Intake of Calcium
We need about 1000 mg of calcium daily.
Only teenagers, pregnant women, and postmenopausal women need about 1300 mg of calcium per day.
We can easily meet these requirements, even following a vegan diet.
You can learn more about the importance of calcium in the body here.
Milk and dairy may be dangerous for health
Drinking a glass of cow’s milk is an easy way to consume about 280 mg of calcium.
How great is this? Unfortunately, you better avoid cow’s milk, whatsoever.
Excess cow’s milk has linked to increased risk of:
- fragile bones,
- certain types of cancer,
- Parkison’s disease,
- weight gain,
- dying early.
You better avoid cow’s milk today. You can learn more here.
Animals feel pain and despair
If you love animals, you should consume only non-dairy products.
This way we vote. In every meal, we vote. This way we say NO to animal suffering.
Our eating choices are a simple but powerful tool against current practices.
Mothers lose their babies after birth. They cry for days…
Just to become milking machines…
Why prefer fruits rich in calcium
We want more than calcium for healthy bones. Calcium it’s only a mineral.
For healthy bones, we need vitamin C, fiber, zinc, potassium, magnesium, and beta-carotene to name a few.
Dairy is a good source of calcium but doesn’t provide much more.
Contrary, fruits, vegetables, seeds, nuts, and beans not only contain calcium, but also are rich in other minerals, vitamins, and important phytochemicals.
So, a balanced whole food plant-based diet has better health effects, than dairy.
You can find an analytical list of non-dairy foods, rich in calcium here.
Common fruits rich in calcium
Many fruits contain adequate amounts of calcium.
All the data comes from the US Department of Agriculture (2). Calcium is measured as milligrams per 100 grams of product.
Figs. Raw or dried
Figs are a good source of calcium. Raw figs contain about 35 mg of calcium. Most noteworthy, dried figs are particularly rich in calcium. They contain about 162 mg of calcium.
So, whenever possible prefer dried figs. Just remember. Dried fruits contain much more sugar than raw. Dried figs are no exception. They contain 3 times more sugar than fresh figs.
Figs: 35-162 mg of calcium.
Orange, mandarin, and orange juice
Oranges not only are a good source of vitamin C, but also they are rich in calcium. They have about 40 mg of calcium.
Freshly squeezed orange juice has less calcium though. It contains only 11 mg.
If you need extra calcium, you can prefer fortified orange juice. Some brands contain up to 167 mg of calcium. Only per 100 grams. So, a glass of fortified orange juice can provide up to 410 mg of calcium. Read the nutrition facts, just to be sure.
Raw Tangerine has 37 mg of calcium, while canned mandarin has only 12 mg.
As a rule of thumb, prefer seasonal fresh fruits. They taste better and contain more vitamins.
Remember…there are fortified orange juices if you want extra calcium.
Apricots. Raw, cooked, uncooked, or dried
Fresh raw apricots have about 13 mg of calcium.
Cooked dried apricots have 19 mg of calcium, while uncooked dried apricots contain much more. They are a good source of calcium with 55 mg.
As you can see, the processing method is very important for the nutritional value of food.
Remember…Dried uncooked apricots are the best source of calcium.
Kiwi is a nutrient powerhouse
Kiwi is among the best fruits you can eat.
Not only it’s rich in calcium with 34 mg, but it also has many vitamins and minerals.
Furthermore, kiwi has a great amount of fiber. It has 3 grams of fiber per 100 gr. As it has only 9 gr of sugars, it won’t spike blood sugar. Even people with diabetes can enjoy it.
Kiwi is perfect for smoothies as well. It provides so many vitamins and minerals.
Kiwi contains magnesium ( 17mg, 5% DV), phosphorus (34 mg, 5% DV), potassium (312 mg, 12% DV), vitamin C (92 mg, 123% DV), beta carotene (52 mcg), lutein + zeaxanthin (122 mcg), vitamin K (40 mcg) to name a few.
As you can see, kiwi is especially rich in vitamin C. Just 100 gr provides more than the recommended daily intake. Kiwi has more than 120% DV (Daily Value).
More common foods rich in vitamin C here.
Remember…Kiwi contains more than calcium. Particularly vitamin C. 120% DV.
Most berries are a good source of calcium
Berries are very nutrient-rich. Most of them have a low glycemic index, low calories, and many fibers. Eat them frozen or fresh.
Blackberries and raspberries are the best sources of calcium:
- blackberries (29 mg),
- red or black raspberries (25 mg),
- strawberries (16 mg),
- cranberries (8 mg),
- blueberries (6 mg).
Keep in mind that berry-juice may have less calcium. For instance, blackberry juice has only 12 mg of calcium.
The same stands for pies or tarts. They contain less calcium than the fresh product. Just to mention, 100 grams of a blackberry pie contains only 17 mg of calcium.
Additionally, although fresh blueberries don’t contain any great amount of calcium, dried blueberries are a good source of calcium. They contain 19 mg.
The only berries that don’t contain any significant amount of calcium are cranberries. Fresh or dried, cranberries contain only about 8-9 mg of calcium.
Remember…Blackberries and raspberries are the best sources of calcium, among other berries.
Goji berries deserve a special report. They are super-foods for good reason.
Dried goji berries are super rich in calcium. They contain 214 mg of calcium.
Everyone who may have increased calcium needs should consume some goji berries.
Moreover, they are rich in vitamin C (42 mg), vitamin A (30,357 IU), and fiber (13 gr).
Remember…Goji berries are among the richest foods in calcium. Eat them regularly.
Papaya rich in calcium and vitamin C
Papaya is a tasteful tropical fruit.
Fresh papaya contains about 20 mg of calcium.
Contrary, papaya juice contains only 10 mg.
Moreover, if you want to boost your calcium intake prefer dried papaya. Dried papaya has much more calcium. It has about 67 mg of calcium.
Keep in mind the sugar content. Fresh raw papaya has only 8 grams of sugar, while dried papaya has more than 65 grams of sugar.
On the other hand, dried papaya has more fiber. It has 5.6 gr of fiber.
If you don’t have diabetes problems and a healthy weight, maybe you should try dried papaya as a snack. They taste great. Also, they are so nutritious.
Remember…Dried papaya is rich in calcium and vitamin C as well.
Pineapple. Enjoy it in juices or dried as a snack
Raw pineapple has 13 mg of calcium and 47 mg of vitamin C.
Dried pineapple has a little bit more calcium (37 mg).
Furthermore, you can enjoy pineapple juice. It has the same amount of calcium and vitamin C. You only lose the fiber.
Raisins.Great in recipes and desserts.
Raisins are rich in calcium. They contain 50 mg.
There are so many raisin recipes.
You can eat them with oats, in puddings, or make a raisin bread, raisin cookies, and many more.
Fresh cherries contain 13 mg of calcium, while dried cherries contain 38 mg.
They taste great, are nutrient-rich, fiber-rich, calorie-low, health-promoting fruits.
Moreover, cherries are rich in beta-carotene (1700 mcg) and potassium (376 mg, 14% DV).
Dried currants are especially rich in calcium (86 mg).
They are super-foods.
Additionally, they contain high amounts of potassium (892 mg, 34% DV) and phosphorus (125 mg, 17% DV).
Other non-dairy calcium sources
Except for fruits rich in calcium, there are many other non-dairy calcium sources.
Moreover, many seeds are excellent non-dairy sources of calcium. For instance, chia seeds (631 mg), sesame seeds (131 mg), flaxseeds (255 mg), sunflower seeds (78), and pumpkin seeds (52 mg) all are rich in calcium.
The whole food list of non-dairy calcium sources here.
- A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010.
- Data from U.S. DEPARTMENT OF AGRICULTURE: Agricultural Research Service