Oranges
Oranges are usually known for their vitamin C, but they also offer a decent amount of calcium that many people overlook. A medium orange contains about 60 mg of calcium, which makes up roughly 6% of the recommended daily intake for adults. Not only are they juicy and sweet, but they are also low in calories, making them a healthy snack for any time of day. The calcium found in oranges helps support healthy bones and muscle function, which is crucial for overall health. You can enjoy oranges in a variety of ways—fresh, juiced, or tossed into salads and desserts. This fruit is also packed with fiber, which aids digestion and keeps you feeling full longer. Many people might be surprised to learn that this common fruit can play a role in meeting their calcium needs. (Source: USDA National Nutrient Database)
Figs
Figs, especially when dried, are a powerhouse for calcium content. Just 100 grams of dried figs provide about 121 mg of calcium, which is about 12% of what you need daily. Besides their impressive calcium numbers, figs are rich in fiber and antioxidants, making them a wise choice for those looking to improve their diet. Figs can be eaten as a snack, mixed into oatmeal, or used in baking for a touch of natural sweetness. Their naturally sweet flavor makes them a wonderful alternative to candy or sugar-laden desserts. The calcium in figs supports bone density, which becomes more important as we age. People looking for plant-based sources of calcium often turn to figs as a tasty and healthy solution. (Source: NutritionData)
Blackberries
Blackberries are a tart and flavorful berry that surprises many with its calcium content. A single cup of blackberries contains approximately 42 mg of calcium, which is about 4% of the daily value. In addition to calcium, blackberries are loaded with vitamins, minerals, and powerful antioxidants that help fight inflammation and support overall health. These berries are perfect for eating fresh, adding to yogurt, or blending into smoothies. Their high fiber content helps promote healthy digestion and heart health. The combination of calcium and other nutrients makes blackberries a superfood worth including in any diet. Many people are delighted to learn that these dark fruits can help them reach their calcium goals. (Source: USDA National Nutrient Database)
Raspberries
Raspberries might be small, but they offer a surprising 31 mg of calcium per cup, about 3% of the recommended daily intake. These berries are not only low in calories but also high in fiber, which makes them a great snack for those watching their weight. Raspberries are versatile and can be used in everything from salads to smoothies to desserts. Their calcium content helps contribute to strong bones and teeth, which is especially important for growing children and older adults. Raspberries also contain antioxidants that protect the body from free radical damage. The sweet-tart flavor of raspberries makes them a popular choice for adding a nutritional boost to many dishes. (Source: USDA National Nutrient Database)
Kiwi
Kiwi is a bright green fruit with a unique flavor that is often overlooked for its calcium content. A medium kiwi contains about 23 mg of calcium, roughly 2% of the daily value. Along with calcium, kiwis are packed with vitamin C, vitamin K, and dietary fiber, making them a nutritional powerhouse in a small package. You can enjoy kiwis on their own, add them to fruit salads, or use them in smoothies for a tropical twist. The calcium in kiwi helps with muscle function and the maintenance of healthy bones. Their vibrant color and tangy flavor make them a fun addition to both sweet and savory dishes. (Source: USDA National Nutrient Database)
Mulberries
Mulberries are not as commonly found in grocery stores, but they are impressively high in calcium. A single cup of fresh mulberries provides about 54 mg of calcium, which is around 5% of the daily requirement. Mulberries are also rich in vitamin C, vitamin K, iron, and potassium, making them a nutrient-dense fruit. They can be enjoyed fresh, dried, or turned into jams and jellies. The calcium in mulberries supports healthy bones and teeth, making them a valuable addition to diets that need more plant-based calcium. Since they are naturally sweet but lower in calories, mulberries make for a guilt-free snack. (Source: USDA National Nutrient Database)
Passion Fruit
Passion fruit stands out for its exotic taste and its content of essential minerals like calcium. One medium passion fruit contains about 18 mg of calcium, which is approximately 2% of the recommended daily value. This fruit is also a good source of vitamins A and C, as well as dietary fiber, making it beneficial for overall health. Passion fruit can be enjoyed fresh, blended into drinks, or used as a topping for desserts. Its calcium content helps support the structure and strength of bones and teeth. The fruit’s bold, tangy flavor gives a tropical twist to recipes, making it a favorite among adventurous eaters. (Source: USDA National Nutrient Database)
Guava
Guava is a tropical fruit best known for its high vitamin C, but it also offers a decent amount of calcium. A cup of guava provides about 18 mg of calcium, or around 2% of the daily recommended intake. Guava is also rich in fiber and antioxidants, which help boost the immune system and support digestive health. This fruit can be eaten fresh, turned into juice, or added to smoothies for a refreshing treat. The calcium in guava is beneficial for maintaining strong bones and supporting nerve function. Guava’s sweet and tangy taste makes it a favorite among fruit lovers and a smart pick for those looking to increase their calcium intake. (Source: USDA National Nutrient Database)
Papaya
Papaya is a tropical favorite that many enjoy for its sweet flavor, but it also has a notable calcium content. One cup of papaya contains about 24 mg of calcium, which is roughly 2% of the daily requirement. In addition to calcium, papayas are high in vitamin A, vitamin C, and dietary fiber. They can be eaten fresh, blended into smoothies, or added to fruit salads for extra nutrition. The calcium found in papaya helps support strong bones and teeth, while its other nutrients promote healthy skin and digestion. Papaya’s soft texture and vibrant color make it an appealing fruit for all ages. (Source: USDA National Nutrient Database)
Dates
Dates are naturally sweet and often used as a healthier substitute for sugar in recipes, but they also offer a good amount of calcium. A 100-gram serving of dates provides about 64 mg of calcium, which is approximately 6% of the daily recommended value. Dates are high in fiber, potassium, and antioxidants, making them a nutritious snack for anyone looking to improve their diet. They can be eaten alone, mixed into oatmeal, or used in baking to add natural sweetness. The calcium in dates contributes to bone health and can help reduce the risk of osteoporosis over time. Their chewy texture and rich flavor make them a satisfying treat that also supports your body’s nutritional needs. (Source: USDA National Nutrient Database)
