Fruits rich in calcium that vegans & vegetarians should eat.

common fruits rich in calcium. Why prefer non-dairy sources?

There is a wide variety of fruits rich in calcium. Eating certain fruits high in calcium could significantly contribute to the daily calcium intake.

Recommended Daily Intake of Calcium

We need about 1,000 mg of calcium a day.

Only teenagers, pregnant women, and postmenopausal women need about 1,300 mg of calcium per day.

We can easily meet these requirements, even following a vegan diet.

On the other hand, we shouldn’t exceed the maximum safe dose of calcium.

Common fruits rich in calcium

Many fruits contain adequate amounts of calcium.

First, figs are good sources of calcium. Raw figs contain about 35 mg of calcium. Dried figs are particularly rich in calcium, containing 162 mg per 100g.

Oranges contain about 40 mg of calcium per 100g, while orange juice contains only 11 mg.

If you need extra calcium, you can prefer fortified orange juice. Some brands contain up to 167 mg of calcium per 100g. A glass of fortified orange juice could provide up to 410 mg of calcium!

Fresh apricots have about 13 mg of calcium per 100g, while dried apricots have up to 55 mg!

Kiwi contains about 34 mg of calcium per 100g.

Additionally, berries contain modest amount of calcium: Blackberries and raspberries are the best sources, though:

  • blackberries (29 mg per 100g),
  • red or black raspberries (25 mg),
  • strawberries (16 mg), 
  • cranberries (8 mg),
  • blueberries (6 mg).

Dried blueberries are a good source of calcium, containing 19 mg per 100g.

But, the richest fruit in calcium is goji berry. Dried goji berries contain 214 mg of calcium per 100g!

Also, fresh papaya contains modest amounts of calcium (20 mg). Moreover, dried pineapple and raisins contain modest amounts with 37 mg and 50 mg calcium, respectively. Dried cherries (38 mg), currants (86 mg) also contribute to the daily calcium intake.

Other plant-based calcium foods

Kale (254 mg), arugula (160 mg), beet greens (117 mg), broccoli (47 mg), and above all, beans are great vegan sources of calcium.

Spinach (100 mg) is also high in calcium, but you shouldn’t consume it regularly, if you want to boost your calcium intake. It’s particularly rich in oxalates. These compounds bind to calcium, significantly decreasing its absorption. It’s estimated that we absorb only 5% of calcium in spinach.

Moreover, many seeds, such as chia seeds (631 mg), sesame seeds (131 mg), flaxseeds (255 mg), sunflower seeds (78), and pumpkin seeds (52 mg) are excellent plant-based sources of calcium.

See the whole food list of vegan calcium sources here.

Sources:

  1. 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.
  2. Data from U.S. DEPARTMENT OF AGRICULTURE: Agricultural Research Service