Fruits With High Calcium are essential for the body. It improves the bones strength, it provides energy that helps the muscles to relax and reduce cramps and headaches. The human body has been designed to absorb 60% of the enzymes found in fruits. Calcium is needed more and more these days, but it is not always easy to consume the right foods. With the guide below you can learn how to get more calcium in your body.
Top Fruits High in Calcium
Calcium content varies among fruits, but it is generally low in most of them.
Olives, rhubarb, dates, orange, figs, kiwis, limes, currants, blackberries, and raisins are some of the fruits with the highest calcium content. Lemon, raspberries, jackfruit, grapefruit, papaya, strawberries, apricot, pineapple, cherries, and avocado are further calcium-rich fruits.
In addition to taking into account the daily requirements for each gender, we estimated the top fruits for calcium using both their usual measurement and 200 calories. Here are the top 20 fruits with the most calcium.
Olives
In 1 cup, olive has 118mg of calcium, or about 12% for adults.
| Calcium | |
|---|---|
| 118mg in 1 cup (134.4g) | 152mg in 200 Calories (172g) |
| 12% | 15% |
Complete nutrition for Olives
Rhubarb
1 cup of rhubarb contains 105mg of calcium, or about 10% for adults.
| Calcium | |
|---|---|
| 105mg in 1 cup (122g) | 819mg in 200 Calories (952g) |
| 10% | 82% |
Complete nutrition for Rhubarb
Dates
1 date has 15mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 15mg in 1 date (24g) | 46mg in 200 Calories (72g) |
| 2% | 5% |
Complete nutrition for Dates
Orange
1 cup of orange contains 80mg of calcium, or about 8% for adults.
| Calcium | |
|---|---|
| 80mg in 1 cup (185g) | 187mg in 200 Calories (435g) |
| 8% | 19% |
Complete nutrition for Orange
Figs
1 large fig has 22mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 22mg in 1 large (64g) | 95mg in 200 Calories (270g) |
| 2% | 9% |
Complete nutrition for Figs
Kiwi
1 cup of kiwi contains 61mg of calcium, or about 6% for adults.
| Calcium | |
|---|---|
| 61mg in 1 cup (180g) | 111mg in 200 Calories (328g) |
| 6% | 11% |
Complete nutrition for Kiwi
Lime
In 1 fruit, lime has 22mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 22mg in 1 fruit (67g) | 220mg in 200 Calories (667g) |
| 2% | 22% |
Complete nutrition for Lime
Currants
1 cup of currant contains 37mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 37mg in 1 cup (112g) | 118mg in 200 Calories (357g) |
| 4% | 12% |
Complete nutrition for Currants
Blackberry
In 1 cup, blackberry has 42mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 42mg in 1 cup (144g) | 135mg in 200 Calories (465g) |
| 4% | 13% |
Complete nutrition for Blackberry
Raisins
1 cup of raisin contains 46mg of calcium, or about 5% for adults.
| Calcium | |
|---|---|
| 46mg in 1 cup (165g) | 19mg in 200 Calories (68g) |
| 5% | 2% |
Complete nutrition for Raisins
Lemon
In 1 fruit, lemon has 15mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 15mg in 1 fruit (58g) | 179mg in 200 Calories (690g) |
| 2% | 18% |
Complete nutrition for Lemon
Raspberries
1 cup of raspberry contains 31mg of calcium, or about 3% for adults.
| Calcium | |
|---|---|
| 31mg in 1 cup (123g) | 96mg in 200 Calories (385g) |
| 3% | 10% |
Complete nutrition for Raspberries
Jackfruit
In 1 cup, jackfruit has 40mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 40mg in 1 cup (165g) | 51mg in 200 Calories (211g) |
| 4% | 5% |
Complete nutrition for Jackfruit
Grapefruit
1 cup of grapefruit contains 51mg of calcium, or about 5% for adults.
| Calcium | |
|---|---|
| 51mg in 1 cup (230g) | 105mg in 200 Calories (476g) |
| 5% | 10% |
Complete nutrition for Grapefruit
Papaya
In 1 cup, papaya has 29mg of calcium, or about 3% for adults.
| Calcium | |
|---|---|
| 29mg in 1 cup (145g) | 93mg in 200 Calories (465g) |
| 3% | 9% |
Complete nutrition for Papaya
Strawberries
1 cup of strawberry contains 24mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 24mg in 1 cup (152g) | 100mg in 200 Calories (625g) |
| 2% | 10% |
Complete nutrition for Strawberries
Apricot
In 1 cup, apricot has 20mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 20mg in 1 cup (155g) | 54mg in 200 Calories (417g) |
| 2% | 5% |
Complete nutrition for Apricot
Pineapple
1 cup of pineapple contains 21mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 21mg in 1 cup (165g) | 52mg in 200 Calories (400g) |
| 2% | 5% |
Complete nutrition for Pineapple
Cherries
In 1 cup, cherry has 18mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 18mg in 1 cup (138g) | 41mg in 200 Calories (317g) |
| 2% | 4% |
Complete nutrition for Cherries
Avocado
1 cup of avocado contains 30mg of calcium, or about 3% for adults.
| Calcium | |
|---|---|
| 30mg in 1 cup (230g) | 16mg in 200 Calories (120g) |
| 3% | 2% |
Top 10 Calcium-Rich Foods (Many Are Nondairy)
The most prevalent mineral in the body, calcium is also crucial for good health.
In fact, it contributes to heart health, muscular function, and nerve communication and makes up a large portion of your bones and teeth.
The recommended daily calcium intake for most adults is 1,000 mg, although other populations, such as teenagers, postmenopausal women, and older persons, need more.
Although dairy products like milk, cheese, and yogurt are particularly high in calcium, there are several calcium sources that don’t contain dairy.
Here are 10 foods, many of which are non-dairy, that are high in calcium.
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1. Seeds
Poppy, sesame, celery, and chia seeds are just a few of the numerous seeds that are strong in calcium and are little nutritional powerhouses.
For instance, 127 mg of calcium, or 10% of the required Daily Value, are present in 1 tablespoon (9 grams) of poppy seeds (DV).
Additionally, seeds provide healthful lipids and protein. Chia seeds, for instance, are a good source of plant-based omega-3 fatty acids.
One tablespoon (9 grams) of sesame seeds has 7% of the daily value (DV) for calcium in addition to copper, iron, and manganese.
SUMMARY
Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. One tablespoon (9 grams) of poppy seeds contains 10% of the DV for calcium, while a serving of sesame seeds has 7% of the DV.
2. Cheese
The majority of cheeses are top-notch calcium suppliers. The most is found in Parmesan cheese, which has 242 mg per ounce, or 19% of the DV (28 grams)
There is typically less in softer cheeses. For instance, only 52 mg, or 4% of the DV, are provided by 1 ounce (28 grams) of Brie.
Additionally, calcium from dairy products is easier for your body to absorb than calcium from plant sources.
Protein is also included in cheese. Each cup of cottage cheese contains 23 grams of protein.
Additionally, aged, hard cheeses are naturally low in lactose, which makes them simpler for those who are lactose intolerant to digest.
Dairy products could also be healthy. For instance, a review of 31 research found that consuming more dairy products may reduce the risk of heart disease.
According to a different study, regular consumption of milk and yogurt was associated with a lower risk of metabolic syndrome, a condition that increases the risk of type 2 diabetes, heart disease, and stroke.
But be aware that full-fat cheese may be heavy in calories and saturated fat. Some folks may need to reduce the amount of salt in some cheeses.
SUMMARY
Parmesan cheese packs 19% of the DV for calcium, while other types like Brie deliver around 4%. Despite being high in saturated fat and calories, eating dairy may lower your risk of heart disease.
3. Yogurt
A great source of calcium is yogurt.
Probiotics, a type of healthy bacteria that can boost immune function, heart health, and nutrient absorption, are also abundant in many varieties of yogurt.
A substantial serving of phosphorus, potassium, vitamins B2 and B12, as well as 23% of the DV for calcium are all present in one cup (245 grams) of plain yogurt.
With 34% of the DV in 1 cup of low-fat yogurt, calcium content may be considerably greater (245 grams)
Greek yogurt is a fantastic method to increase your protein intake, but it has less calcium than ordinary yogurt.
Yogurt not only offers a wealth of nutrients but recent study also suggests that regular yogurt eating may reduce the risk of heart disease and type 2 diabetes.
SUMMARY
Yogurt is one of the best sources of calcium, providing up to 34% of the DV in 1 cup (245 grams). It’s also a good source of protein and other nutrients.
4. Sardines and canned salmon
Because their bones are edible, canned salmon and sardines are rich sources of calcium.
Sardines in a 3.75-ounce (92-gram) can have 27% of the daily value (DV), while salmon with bones in a 3 ounce (85-gram) can contains 19%.
The omega-3 fatty acids and high-quality protein included in this oily fish can help to maintain the health of your heart, brain, and skin.
Smaller fish, like sardines, have minimal levels of mercury despite the fact that seafood may contain it. Additionally, selenium, a mineral that can prevent and reverse mercury damage, is present in both high concentrations in sardines and salmon.
SUMMARY
Sardines and canned salmon are exceptionally nutritious choices. A can of sardines gives you 27% of the DV for calcium, while 3 ounces (85 grams) of canned salmon packs 19%.
5. Beans and lentils
Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium.
Some varieties also have decent amounts of calcium, including winged beans, which supply 244 mg, or 19% of the DV, in a single cooked cup (172 grams).
White beans are also a good source, with 1 cup (179 grams) of cooked white beans providing 12% of the DV. Other varieties of beans and lentils have less, ranging from around 3-4% of the DV per cup (175 grams)
Interestingly, beans are credited with many of the health benefits associated with plant-based diets. In fact, research suggests that beans may help lower LDL (bad) cholesterol levels and reduce your risk of developing type 2 diabetes
SUMMARY
Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 19% of the DV for calcium, while other varieties provide around 3–12% for the same serving size.
6. Almonds
Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV
Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E.
Eating nuts may also help lower blood pressure, body fat, and multiple other risk factors for metabolic disease
SUMMARY
Almonds are high in nutrients like healthy fats, protein, and magnesium. One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium.
7. Whey protein
Whey is a type of protein found in milk that has been well studied for its potential health benefits
It’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery
Interestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar management
Whey is also exceptionally rich in calcium — a 1.2-ounce (33-gram) scoop of whey protein powder isolate contains approximately 160 mg, or 12% of the DV
Which protein powder is best?
Healthline reviewed the best protein powders and gave our picks for the best of each — including calcium-rich whey protein.
SUMMARY
Whey protein is an exceptionally healthy protein source and contains approximately 12% of the DV for calcium in each 1.2-ounce (33-gram) scoop.
8. Leafy greens
Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale.
For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 21% of the amount that you need in a day
Note that some varieties, such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption.
Therefore, although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich greens that are low in oxalates, such as kale and collard greens.
SUMMARY
Some leafy greens are rich in calcium, including collard greens, which contain 21% of the DV in each cooked cup (190 grams). However, certain leafy greens contain oxalates, which can decrease the absorption of calcium.
9. Rhubarb
Fiber, vitamin K, calcium, and lower levels of other vitamins and minerals are all abundant in rhubarb.
Additionally, it contains prebiotic fiber, a type of fiber that helps the development of good bacteria in the gut.
Because rhubarb contains a lot of oxalates, much of the calcium is not absorbed, similar to spinach. In fact, a study discovered that just 5% of the calcium present in rhubarb can be absorbed by the body.
However, rhubarb is still a source of calcium even if you’re only absorbing a small amount. A cup (122 grams) of raw rhubarb contains 105 milligrams of calcium, or around 8% of the daily value.
SUMMARY
Rhubarb is high in fiber, vitamin K, and other nutrients. It also contains calcium, although only a small amount is absorbed by the body.
10. Fortified foods
It may be simpler to achieve your daily calcium requirements if you eat fortified foods like cereals.
In fact, without milk, some cereal varieties can provide up to 1,000 mg (100% of the DV) per serving.
It’s advisable to spread out your calcium consumption throughout the day because your body can’t absorb all of that calcium at once.
You can also add calcium to flour and cornmeal. Due to this, various types of bread, tortillas, and crackers have high quantities of
SUMMARY
Grain-based foods are often fortified with calcium, including some breakfast cereals, tortillas, breads, and crackers.
Healthy Foods High in Calcium
The amount of calcium in your body is enormous. Your bones and teeth are where almost all of this mineral is kept. Your blood and soft tissues contain the remaining 1%.
Calcium-rich meals are essential for developing and maintaining strong bones. It’s also a crucial ingredient for maintaining normal cell activity. Your body needs calcium to maintain healthy blood pressure and hormone levels, support muscle and nerve function, and promote cell-to-cell communication.
Why You Need Calcium
Almost every action in the body need calcium. Calcium cannot be produced by the body. Both diet and supplements must include calcium for your body to absorb it properly. Additionally, calcium can be found in several drugs, including antacids. For adults, kids, pregnant women, and nursing mothers, 1,300 milligrams (mg) of calcium is the daily intake that is advised.
A crucial vitamin, calcium is used for:
Cellular Function
Your body maintains a certain level of calcium in your blood at all times, so that your cells can properly function. A dip in calcium blood levels will trigger your body to borrow calcium from your bones.
Bone Health
Your bones are constantly being rebuilt and broken down. Before the age of 30, you create bone more quickly than it gets broken down. After age 30, the rates are the opposite. Because of this, older individuals tend to have more fragile bones that are more prone to shattering.
When there is an imbalance between bone formation and bone breakdown, osteoporosis develops. Prior to the age of 30, you should work to create the strongest, densest bones possible in order to reduce your risk of having osteoporosis. Consuming enough calcium is one approach to stop bone loss after the age of 30. Your body will need to extract less nutrients from your bones as a result.
Blood Pressure Control
Calcium helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. Recent studies show that to get this benefit, the calcium must be sourced from food rather than supplements.
Decreased Risk of Kidney Stones
Calcium also prevents kidney stones from forming by decreasing the absorption of oxalates, which are found in many plant foods like spinach, beets, raspberries, and sweet potatoes. Oxalates are associated with a higher risk of developing kidney stones. Only calcium from food — not supplements — can help reduce this risk.
Foods With Calcium
While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.
These eight foods are some of the best sources of calcium available:
- Dairy products
Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods. - Soybeans
Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet. - Dark Green, Leafy Vegetables
Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium. - Calcium-Fortified Foods
Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving. - Canned Salmon
Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium. - Figs
Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium. - Flour Tortillas
Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium. - Canned Baked Beans
Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.