Fruits rich in calcium that vegans & vegetarians should eat.

Most fruits have a low calcium content. However, there are calcium-rich foods, like goji berries and figs, which can help us meet our daily calcium 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

Fruits aren’t the richest foods in calcium. However, many fruits contain decent amounts.

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.

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!

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 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! A serving provides about 5% of the Daily Value.

Moreover, dried pineapple and raisins contain modest amounts with 37 and 62 mg of calcium, respectively. Dried cherries (38 mg), and 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 with other calcium-rich foods. It’s particularly rich in oxalates. These compounds bind to calcium, 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.

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