Calcium Rich Fruits

When we talk about Calcium, the first thing that comes to mind is Dairy! However, for many vegans it is very worrying to meet their daily calcium requirements of at least 1000 mg, without milk or cheese in their diet! All worries can be solved with these amazing calcium rich fruits. Yes! There are many fruits that are quite rich in calcium that can help the body’s proper bone health. Including these fruits in your daily diet can prevent bone-related problems such as osteoporosis, muscle cramps, nerve disorders, and abnormal heart functions. Check out the top 18 fruits high in calcium, which is also a superior source of many other vital nutrients.


What happens to your body when you are deficient in calcium?

Calcium is a fundamental mineral that the body needs to strengthen bones and teeth. When you don’t take the required amounts of calcium, based on your gender and age, you are very likely to experience numerous health complications, along with an increased risk of fractures. The following are some of the symptoms of calcium deficiency:

Frequent Fainting

  • Irritability
  • Anxiety Problems
  • Brittle Nails
  • Dry Skin
  • Numbness
  • Dental Caries
  • Muscular Weakness
  • Waterfalls
  • Spasms
  • Nervous Disorders

Amazing List of Calcium Rich Fruits in India:

Wondering which fruits have calcium? This article will explain the list of fruits rich in calcium that make it healthier. These fruits with calcium are the most powerful qualities than other fruits.

calcium fruits




1. Oranges:

Who doesn’t like oranges? We often eat them casually without realizing their goodness. Orange is the best calcium-rich fruit. Well, this is a great opportunity to learn about the nutritional value of oranges. These fruits contain around 45 to 50 milligrams of calcium along with powerful vitamins like vitamin C. Starting your morning with a glass of orange juice is an excellent source of calcium in fruits.

  • Calcium In 1 Cup: 79.6 Mg Or 8% DV
  • Total Calories: 85.1
  • How To Include It In Your Diet: Juices, Whole Fruit.

2. Apricots:

The apricot is one of the most effective calcium-rich fruits. Dried apricots taste great and are also good for your health. These fruits contain about 5 milligrams of calcium per 100 gram serving. If you love hiking or want to be a mountaineer or mountain biker, start including dried apricots in your regular diet.

  • Calcium In 1 Cup: 20.2 Mg Or 2% DV
  • Total Calories: 74.4
  • How To Include It In Your Diet: Whole Fruit, Smoothies, Desserts.

3. Dried figs:

These fruits are a rich source of calcium and contain around 160 mg of calcium per 100 g serving, which is equivalent to 241 mg of calcium per glass. Intake of dried figs can provide your body with essential amounts of calcium that can make you stronger and healthier from the core. Dried figs are one of the best fruits that are high in calcium.



Calcium In 1 Cup: 241 Mg Or 24% DV

  • Total Calories: 371
  • How To Include It In Your Diet: Whole Fruit, Smoothie. Kiwis:

fruits rich in calcium

This tropical food is loaded with good amounts of calcium and other essential vitamins that are beneficial to the body. People of almost all ages can eat this fruit. When it comes to calcium content, kiwis contain more than 30 grams of calcium per 100g serving, which means that one glass juice can supply your body with more than 60 grams of calcium.

  • Calcium In 1 Cup: 60.2 Mg Or 6% DV
  • Total Calories: 108
  • How To Include It In Your Diet: Whole Fruit, Smoothies, Juices.

5. Rhubarb:

This fruit was primarily considered a vegetable. But today people know it as a fruit full of valuable natural elements. Fruit is a rich source of calcium, and one cup of rhubarb juice can provide your body with more than 300 milligrams of calcium. This is one of the perfect calcium-rich fruits along with other benefits.


  • Calcium In 1 Cup: 105 Mg Or 10% DV
  • Total Calories: 25.6
  • How To Include It In Your Diet: Desserts, Juices.

6. Blackberries:

Mulberry is also a fruit rich in calcium. You cannot find these fruits in any grocery store. Rather, blackberries are very difficult to find. However, you should consider yourself lucky if you get your hands on them, as they are a rich source of raw calcium elements. One cup of mulberry contains about 55 milligrams of calcium.

  • Calcium In 1 Cup: 54.6 Mg Or 5% DV
  • Total Calories: 60.2
  • How To Include It In Your Diet: Whole Fruits, Smoothies, Juices.

7. Nopal:

Prickly pears are a rich source of calcium. They contain 83 milligrams of calcium per cup, which means that a single prickly pear comes with 58 milligrams of calcium. They are lesser known varieties of fruits, as they are rare to find in the Indian market. These fruits are also rich in potassium, vitamin C, beta-carotene, and many other vital nutrients.

  • Calcium In 1 Cup: 83.4 Mg Or 8% DV
  • Total Calories: 61.1
  • How To Include It In Your Diet: Whole Fruits, Juices.

8. Kumquats:

Kumquat is a vital place on the list of the best calcium-rich fruits. These are delicious fruits that are also a good source of vitamin C, A, and calcium. They come with 12 milligrams of calcium and are admired by almost everyone for their taste.

  • Calcium In 1 Cup: 11.8 Mg Or 1% DV
  • Total Calories: 13.5
  • How To Include It In Your Diet: Whole Fruits, Juices.

9. Prunes:

Prunes are the best fruits with a rich source of calcium. They are a popular disease-fighting agent and can prevent various body aches from occurring. The alcoholic sugar content in these fruits makes them taste incredible. As for the calcium content, a glass of plum juice will provide you with 55 grams of calcium.

  • Calcium In 1 Cup: 74.8 Mg Or 7% DV
  • Total Calories: 418
  • How To Include It In Your Diet: Whole Fruits, Smoothies.

10. Grapefruit:

fruits containing calcium

Grapefruit With a calcium content of up to 22 mg per glass of juice, this fruit should be loved for more reasons than just its taste. The fruit greatly helps to increase blood pressure and heart health, thus leaving a positive influence on your body.

  • Calcium In 1 Cup: 50.6 Mg Or 5% DV
  • Total Calories: 96.6
  • How To Include It In Your Diet: Whole Fruits, Juices.

11. Black currants:

Black currants are known as the magic ingredient for women looking for calcium-rich fruits. The fruit also helps control menopausal problems in older women. Apart from that, it can also help as a source that can reduce inflammation in general. Sometimes it is used by pregnant women who are not allowed their usual medication due to their condition. Now, coming to the calcium content, black currants are rich in calcium at a content of 55 mg per 100 grams of fruit. For each serving, you get around 30-40 mg. This is a considerable amount when considering the size of the fruit.

  • Calcium In 1 Cup: 61.6 Mg Or 6% DV
  • Total Calories: 70.5
  • How To Include It In Your Diet: Whole Fruits, Juices.

12. Lima:

The lime is quite high on the list of fruits rich in calcium with its content of 33 mg per 100 grams. Lime is often associated with all the good things your body can get. From weight loss to a fair complexion, lime is a dependable fruit. Besides these, it also helps to keep your constipation problems under control. It is one of the most common fruits in the world and even the smallest portion of juice can add more flavor to your food. Not to mention the benefits it gives you, it’s an added bonus.

  • Calcium In 1 Cup: 17.1 Mg Or 2% DV
  • Total Calories: 61
  • How To Include It In Your Diet: Juices, Lemonades And Desserts.

13. Papaya:

Papaya is known as one of the healthiest fruits in the world due to its nutrient content. Papaya is at the top of the table for fruits with calcium content due to its dose of 20 mg per 100 grams of serving. It can be consumed both raw and cooked. Papaya is not only popular for its taste, but it also has known health benefits. Helps protect against colon cancer risks. Not only that, papayas also improve the health of your body, the cardiovascular system in particular. Papaya contains a digestive enzyme papain, which is helpful in relieving the pain of internal sports injuries.

  • Calcium In 1 Cup: 33.6 Mg Or 3% DV
  • Total Calories: 54.6
  • How To Include It In Your Diet: Fruit Salad, Juice, Smoothie.

14. Strawberries:

calcium rich fruits in india

It tastes perfect in your mouth; This reddish pink fruit is loaded with all kinds of nutrients. But the fruit is rich in calcium at approximately 16 mg per 100 grams of serving. Given his peers, he may not be the highest bidder on the list, but his health benefits are hard to match. Strawberries give your immunity a much-needed boost, as well as help with eye problems. You will find that your vision improves in no time as strawberry has vitamin C which helps to work on the focus of the cornea and retina. No other fruit was rich in calcium like this strawberry.

  • Calcium In 1 Cup: 24.3 Mg Or 2% DV
  • Total Calories: 48.6
  • How To Include It In Your Diet: Whole Fruits, Juices, Smoothies.

15. Guava:

From the juice to the raw fruit, the smell and taste will keep you craving for more fruit. While in India the white guava is more common, for the most part the pink tint is preferred. The fruit also has great health benefits. It is rich in Lycopene, Vitamin C and antioxidants as well as being a fruit rich in calcium. Speaking of which, guava has a calcium content of 18 mg per 100 grams of serving. The winter fruit is a crucial and equally beneficial immunity booster for the pregnant woman as it is rich in folic acid.

  • Calcium In 1 Cup: 29.7 Mg Or 3% DV
  • Total Calories: 112
  • How To Include It In Your Diet: Whole Fruits, Juices.

16. Passion fruit:

Passion fruits are rich in vitamin C and loaded with antioxidants. They contain high amounts of calcium in your body comprising up to 2% DV per 28g serving. Passion fruits contain beta-cryptoxanthin and alpha-carotene necessary for good eye health. It also contains good amounts of iron and dietary fiber.

  • Calcium In 1 Cup: 28 Mg Or 2% DV
  • Total Calories: 229
  • How To Include It In Your Diet: Juices, Smoothies And Desserts.

17. Pears:

The pear offers a wide range of benefits to our body. It contains a decent amount of calcium, which can meet your needs when taken with other sources of calcium. Pears also contain iron, magnesium, vitamin B6 and folate necessary for the well-being of the body. They are also rich in antioxidants to strengthen your immune system and prevent cancer.

  • Calcium In 1 Cup: 4.9 Mg Or 1% DV
  • Total Calories: 51.2
  • How To Include It In Your Diet: Whole Fruits And Juices.

18. Bananas:

source of calcium in fruits

Bananas are other commonly available fruits, which are decent sources of calcium. These calorie-rich fruits are loaded with the goodness of many important nutrients. Bananas are extremely good for digestion, control blood sugar levels, strengthen the immune system, and prevent cardiovascular disease.

  • Calcium In 1 Cup: 11.3 Mg Or 1% DV
  • Total Calories: 200
  • How To Include It In Your Diet: Whole Fruits, Smoothies.

Surprised with this list? Now you can eat these calcium-rich fruits to your heart’s content without worrying about calorie or lactose issues. Fruits are one of the most delicious ways to incorporate nutrition into the body, but they are often ignored. By adding them to your daily diet, you can enjoy guaranteed good health. It is time to recognize the importance of the bounties of nature and reap wonderful benefits.