Fruits

Calcium Rich Fruits : Top 18 List – You Must Include In Your Diet !

By  | 

When we talk of Calcium, the first thing that comes to our mind is Dairy! However, many vegans find it very concerning to meet their daily Calcium requirements of at-least 1000 mg, without milk or cheese in their diet! All the worries can be put to rest with these amazing Calcium rich fruits. Yes! There are many fruits that are quite high in Calcium which can aid in proper bone health of the body. Including these fruits in your daily diet can prevent bone related issues like Osteoporosis, muscle cramps, nervous disorders and abnormal heart functions. Check out the top 18 fruits high in Calcium, which are also superior sources of many other vital nutrients.

calcium rich fruits list in india

What Happens To Your Body When You Are Calcium Deficient?

Calcium is a crucial mineral that is needed by the body for strengthening bones and teeth. When you do not take the required amounts of Calcium, as per your gender and age, you are very likely to experience numerous health complications, along with increased risk of fractures. The following are some of the symptoms of calcium deficiency:

  • Frequent Fainting
  • Irritability
  • Anxiety Issues
  • Brittle Nails
  • Dry Skin
  • Numbness
  • Tooth Decay
  • Muscle weakness
  • Cataracts
  • Spasms
  • Nervous Disorders

Calcium Rich Fruits In India:

Wondering which fruits have Calcium? This article will explain the Calcium rich fruits list which make you more healthy. These fruits with calcium are most powerful qualities than other fruits.

calcium fruits

1. Oranges:

Who doesn’t like oranges? Often we eat them casually without being aware of its goodness. Orange is best calcium rich fruit. Well here is a great chance to educate yourself about the nutritional value of oranges. These fruits contain about 45 to 50 milligrams of calcium along with powerful vitamins such as 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 In Your Diet: Juices, Whole fruit.

2. Apricots:

Apricot is one of the most effective calcium rich fruits. Dried apricots taste great and are good for your health as well. These fruits contain around 5 milligrams of calcium per 100 grams serving. If you love to hike or if you wish to be a mountain climber or a mountain biker then 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 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 equal to 241 mg of calcium per glass. Intake of dried figs can provide your body with essential amounts of calcium which can make you stronger and healthier from the core. Dried Figs are one of the best fruits that contain high calcium.

  • Calcium In 1 Cup: 241 mg or 24 % DV
  • Total Calories: 371
  • How To Include In Your Diet: Whole Fruit, Smoothies.

4. Kiwis:

fruits high in calcium

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

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

5. Rhubarb:

This fruit was primarily considered as a vegetable. But nowadays people know this as a fruit filled with valuable natural elements. The 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 fruits rich in calcium along with other benefits.

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

See More: Calcium Rich Vegetables

6. Mulberries:

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

  • Calcium In 1 Cup: 54.6 mg or 5 % DV
  • Total Calories: 60.2
  • How To Include In Your Diet: Whole fruits, smoothies, juices.

7. Prickly Pears:

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 fruit, as they are rare to find in the Indian market. These fruits also are 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 In Your Diet: Whole fruits, Juices.

8. Kumquats:

Kumquat is one placed vital role in the list of best calcium rich fruits. These are delicious fruits which are also a good source of Vitamin C, A and calcium. They come with 12 milligrams of calcium and are admired almost throughout the globe because of their taste.

  • Calcium In 1 Cup: 11.8 mg or 1 % DV
  • Total Calories: 13.5
  • How To Include In Your Diet: Whole fruits, Juices.

9. Prunes:

Prunes are best fruits with a rich source of calcium. They are a popular disease-fighting agent and can prevent the occurrence of a number of body aches. The content of an alcohol sugar in these fruits makes them taste awesome. As far as the content of calcium is concerned, a glass of prune juice will supply you with 55 grams of calcium.

  • Calcium In 1 Cup: 74.8 mg or 7 % DV
  • Total Calories: 418
  • How To Include In Your Diet: Whole fruits, Smoothies.

10. Grapefruit:

calcium containing fruits

Grape fruit With calcium content as high as 22 mg per glass of juice, you ought to love this fruit for more reasons than just its taste. The fruit helps a great deal in boosting the blood pressure and heart health, thus leaving a positive influence in your body.

  • Calcium In 1 Cup: 50.6 mg or 5 % DV
  • Total Calories: 96.6
  • How To Include In Your Diet: Whole fruits, Juices.

See More: Protein Rich Vegetables

11. Blackcurrants:

Blackcurrants are known as the magic ingredient for women who are looking for fruits rich in calcium. The fruit also helps keep the menopause issues of aged women in check. Aside from that, it can also help as a source that can reduce inflammation overall. Sometimes, it is used by pregnant women who are not allowed their usual medication owing to their condition. Now coming to the calcium content, blackcurrants are rich in calcium by 55 mg content per 100 grams of the fruit. For each serving, you gain around 30-40 mg. This is, quite the amount, if you consider the size of the fruit.

  • Calcium In 1 Cup: 61.6 mg or 6 % DV
  • Total Calories: 70.5
  • How To Include In Your Diet: Whole fruits, Juices.

12. Lime:

Lime is quite high in calcium rich fruits list with its 33 mg content per 100 grams. Lime is often associated with all good things your body can get. From weight loss to a clear skin complexion, lime is a reliable fruit. Besides these, it also helps keep your constipation issues in check. It is one of the most common fruits all over the world and even the teeniest bit of the juice can add more flavor to your food. Not to mention the benefits it bestows you with is an added advantage.

  • Calcium In 1 Cup: 17.1 mg or 2 % DV
  • Total Calories: 61
  • How To Include In Your Diet: Juices, Lemonades and Desserts.

13. Papaya:

Papaya is known as one of the world’s healthiest fruits owing to its nutrient content. Papaya is on the top of calcium content fruit chart owing to its dose of 20 mg per 100 grams of serving. It can be eaten both raw and cooked. Papaya is not just popular for its taste, but has equally known health benefits. It helps protect you against colon cancer risks. Not just that, papayas also boosts the health of your body, the cardiovascular system in particular. Papaya contains a digestive enzyme Papain, which is of great help in bringing down the pain from the internal sports injuries.

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

14. Strawberries:

calcium rich fruits in india

Tastes like perfection in your mouth; this reddish pink fruit is loaded with all sorts of nutrients. But the fruit is rich in calcium by about 16 mg per 100 grams of serving. Given its peers, it might not be the highest bidder in the list, but its health benefits are hard to match. Strawberries give your immunity a much needed boost, just like it helps with the eye problems. You will find your vision improving in no time, since strawberry has Vitamin C that helps work on the cornea and retina focus. No other fruits rich in calcium like this strawberry.

  • Calcium In 1 Cup: 24.3 mg or 2 % DV
  • Total Calories: 48.6
  • How To Include In Your Diet: Whole fruits, juice, smoothies.

15. Guava :

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

  • Calcium In 1 Cup: 29.7 mg or 3 % DV
  • Total Calories: 112
  • How To Include In Your Diet: Whole fruits, juices.

See More: List Of Foods With High Sugar Content

16. Passion Fruit:

Passion fruits are rich in Vitamin C and are loaded with anti-oxidants. They contain high amounts of Calcium in your body that comprise up to 2% of DV per 28gms of serving. Passion fruits contain beta-cryptoxanthin and alpha-carotene needed 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 In Your Diet: Juice, Smoothies and Desserts.

17. Pears:

Pear offers a wide range of benefits to our body. It contains a decent amount of Calcium, which can meet your requirements when taken with other Calcium sources. Pears also contain iron, magnesium, Vitamin B6 and folate required for the well-being of the body. They are also high in anti-oxidants to strengthen your immune system and prevent Cancers.

  • Calcium In 1 Cup: 4.9 mg or 1 % DV
  • Total Calories: 51.2
  • How To Include In Your Diet: Whole fruits and Juices.

18. Bananas:

source of calcium in fruits

Bananas are another commonly available fruits, which are decent sources of Calcium. These high calorie fruits are laden with the goodness of many important nutrients. Bananas are extremely good for digestion, controlled blood sugar levels, strengthened immune system and prevention of cardiovascular diseases.

  • Calcium In 1 Cup: 11.3 mg or 1 % DV
  • Total Calories: 200
  • How To Include In Your Diet: Whole fruits, Smoothies.

Surprised with this list? Now you can snack on these calcium rich fruits to your heart’s content without having to worry about calories or lactose issues. Fruits are one of the most delicious ways to incorporate nutrition in the body, but are often ignored. By adding them to your daily diet, you can enjoy a guaranteed good health. It’s time to recognize the importance of nature’s goodness and reap the wonderful benefits.