Fruits Rich in Calcium: Delicious and Support a Tall, Healthy Figure

Calcium is an essential mineral that helps build strong bones, prevent osteoporosis, and support muscle and nerve function. When it comes to calcium, many people immediately think of milk or dairy products. However, fruits rich in calcium are also an excellent natural source of calcium that is easy to digest, tasty, and suitable even for vegetarians. So, which fruits rich in calcium should you include in your daily diet? Let’s explore in the article below!

Do fruits contain calcium?

Many people are surprised to learn that fruits can become a source of essential minerals for the body. Plants absorb calcium directly from the soil through their roots, then accumulate it in the cells and tissues of the fruit as it matures. This process is entirely natural, without chemical additives, helping fruits retain a certain amount of calcium, especially in types like figs, oranges, dried apricots, berries, or dried fruits.

Although not as common as milk or seafood, fruits still play an important role in a calcium-rich diet – especially for vegetarians, people with lactose intolerance, or those aiming to reduce animal protein intake.

Calcium in fruits usually exists as organic calcium or natural ionic calcium, which is more soluble and easier to absorb compared to some synthetic forms found in supplements. Accompanied by vitamin C, magnesium, and natural fiber, fruits rich in calcium not only support strong bones but also improve digestion, boost immunity, and reduce inflammation risk.

In particular, vitamin C enhances calcium absorption in the intestines, making calcium intake from fruits even more effective. This is why nutrition experts recommend adding natural calcium from fresh fruits daily as part of a healthy diet – not only delicious but also beneficial for long-term bone health.

List of the Most Calcium-Rich Fruits

After understanding the role of calcium and why fruits can also be a natural source of calcium, you might be wondering: which fruits rich in calcium should you include in your daily diet? The good news is that there are quite a few delicious options, from fresh fruits to dried fruits, not only tasty but also containing significant amounts of calcium to support strong bones and overall health. Below are the fruits rich in calcium recommended by nutrition experts, suitable for children, older adults, and vegetarians alike.

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Figs – Especially Dried Figs

Figs are among the fruits richest in calcium, especially when dried. Just 100g of dried figs can provide about 160mg of calcium, equivalent to 16% of the daily calcium requirement. Besides calcium, figs are also rich in fiber, potassium, and antioxidants – beneficial for digestion and cardiovascular health.

Oranges and Other Citrus Fruits

Oranges are not only famous for their vitamin C but also among the fruits naturally containing calcium. A medium-sized orange can provide 50–70mg of calcium. Additionally, calcium-fortified orange juice is a popular and convenient option. Other citrus fruits like tangerines, grapefruits, and lemons also contribute a certain amount of calcium.

Blackberries

Blackberries are calcium-rich berries, also providing vitamin K and manganese – all of which help build and maintain strong bones. 100g of blackberries contains about 30–40mg of calcium, along with numerous antioxidants.

Strawberries

Strawberries are a favorite fruit thanks to their delicious flavor and high nutritional value. In 100g of strawberries, you can get around 16mg of calcium. While not as high as milk, combining strawberries with other foods still provides a significant calcium boost.

Dried Apricots

Dried apricots are calcium-rich dried fruits, also providing iron and vitamin A. According to nutritional data from reliable sources, 100 g of dried apricots contains about 55 mg of calcium – making it one of the fruits rich in calcium. This accounts for approximately 4–6% of the daily calcium requirement for adults (based on the RDA of about 1,000 mg/day). Therefore, consuming just 5–6 dried apricots per day can naturally boost calcium intake while enjoying a tasty and convenient snack.

Blackcurrants

Although not as common as other berries, blackcurrants are an impressive natural source of calcium, containing about 55 mg per 100 g. Additionally, they are rich in vitamin C, anthocyanins, and strong antioxidants, supporting immune function and improving cardiovascular health.

Dates

Dates, especially dried dates, are an energy- and mineral-rich snack. In 100 g of dried dates, there is about 39–64 mg of calcium, depending on the variety. Besides calcium, dates are rich in potassium, magnesium, iron, and fiber, supporting digestion, boosting energy, and helping prevent osteoporosis. This makes them an excellent choice for vegetarians or anyone seeking plant-based calcium sources.

Kiwi

Famous for its high vitamin C content, kiwi also contains about 34 mg of calcium per 100 g. In addition to calcium, kiwi provides vitamin K, folate, and antioxidants, which help improve bone density and enhance calcium absorption. Eating kiwi along with other fruits rich in calcium can maximize overall benefits for bone health.

Dried Plums

Fresh plums provide very little calcium, around 6 mg per 100 g. In contrast, dried plums (prunes) are a richer source, containing about 43 mg of calcium per 100 g, placing them among calcium-rich dried fruits like dried figs and dried apricots. If you want to boost your calcium intake from fruits, prunes are a must-add to your diet.

Avocado

Avocado is rich in healthy fats, potassium, vitamin D, and contains a modest amount of calcium (~12 mg/100 g). When eaten alongside other fruits rich in calcium, avocado can help enhance calcium absorption effectively.

Important Tips for Better Calcium Absorption from Fruits

Although fruits rich in calcium are a healthy and natural source of this mineral, the body generally absorbs calcium from plant sources less efficiently than from animal sources. To ensure your body receives an optimal amount of calcium from fruits, it’s important to pay attention to food combinations and daily eating habits.

Here are some key tips to enhance calcium absorption from fruits:

• Combine fruits with foods rich in vitamin D, such as eggs, fatty fish, or get 10–15 minutes of morning sunlight daily to help your body synthesize vitamin D naturally.
  
• Avoid consuming fruits at the same time as foods that inhibit calcium absorption, such as spinach, strong tea, coffee, chocolate, or cereals high in phytates.
  
• Prioritize fresh or unsweetened dried fruits to prevent blood sugar spikes and retain the natural mineral content.
  
• Eat a variety of calcium-rich fruits to also benefit from vitamin C, K, and antioxidants – all of which help improve calcium absorption.
  

Conclusion

Fruits rich in calcium are highly nutritious and essential. However, for individuals who need extra calcium—such as undernourished children, adults with special requirements, or those in growth stages—relying solely on natural food sources may not be sufficient. In these cases, choosing a high-quality, safe calcium supplement is crucial to support bone development and maintain joint health.

If you are looking for an effective calcium supplement rich in essential vitamins and minerals for strong bones and height development, Canxi Hito is a reliable choice. Hito combines scientifically optimized calcium levels with nutrients such as vitamin D3, K2, magnesium, zinc, phosphorus, B vitamins, and type II collagen, enhancing absorption and maximizing the effectiveness of supplementation.

Take care of your bones and joints comprehensively today with Hito to build a strong foundation for a healthy future and optimal growth!