Which Fruit is Highest in Calcium?

In the quest for strong bones and overall health, calcium stands as a crucial nutrient. While dairy products often take center stage in discussions about calcium intake, the world of fruits offers surprising contenders rich in this essential mineral. As more people explore plant-based diets or seek diverse sources of nutrition, the question arises: which fruit is highest in calcium?

Let’s embark on a fruity exploration to uncover nature’s calcium-rich gems and discover how they can contribute to your dietary goals.

The Calcium Quest: Beyond Dairy

Traditionally, dairy products like milk, cheese, and yogurt have been hailed as calcium-rich foods. However, for individuals following vegan lifestyles, those with lactose intolerance, or those simply seeking alternative sources of calcium, fruit presents a compelling option. While fruits generally contain lower levels of calcium compared to dairy, some varieties boast surprisingly high concentrations of this bone-building mineral.

The Top Contenders

1. Oranges

Oranges aren’t just renowned for their vitamin C content; they also pack a notable calcium punch. One medium-sized orange provides approximately 52 milligrams of calcium, making it a refreshing addition to your calcium intake.

2. Figs

Dried figs offer a sweet and nutritious way to boost your calcium intake. Just half a cup of dried figs contains around 121 milligrams of calcium. Whether enjoyed as a snack or incorporated into recipes, figs offer a delightful calcium-rich treat.

3. Kiwi

This vibrant green fruit isn’t just a vitamin C powerhouse—it also supplies a modest amount of calcium. A medium-sized kiwi contains approximately 60 milligrams of calcium, offering a refreshing and tangy addition to your diet.

4. Apricots

Apricots, whether fresh or dried, contribute to your calcium intake. Just half a cup of dried apricots contains roughly 35 milligrams of calcium, providing a sweet and nutritious snack option.

5. Figs

These tropical delights offer more than just a burst of flavor; they’re also rich in calcium. One cup of guava contains about 60 milligrams of calcium, making it a tasty addition to your fruit salad or smoothie.

Incorporating Calcium-Rich Fruits Into Your Diet

Now that we’ve identified some of the top fruit sources of calcium, let’s explore how to incorporate them into your daily meals and snacks:

  • Smoothies: Blend up a calcium-rich smoothie using fruits like kiwi, oranges, and dried figs, along with other nutritious ingredients like leafy greens and fortified plant-based milk.
  • Snack Attack: Keep dried fruits like figs, apricots, and raisins on hand for a quick and convenient calcium boost between meals.
  • Fruit Salads: Combine a variety of calcium-rich fruits in a colorful fruit salad for a refreshing and nutritious side dish or dessert.
  • Yogurt Parfaits: Layer yogurt with fresh or dried fruits like figs or apricots for a calcium-rich breakfast or snack option.


While fruits might not be the first foods that come to mind when considering calcium sources, they offer a diverse array of options for individuals seeking to boost their intake of this essential mineral. Whether enjoyed fresh, dried, or blended into smoothies, fruits like oranges, figs, kiwis, apricots, and guavas provide delicious and nutritious ways to support bone health and overall well-being. So, next time you’re pondering which fruit reigns supreme in calcium content, remember that nature’s bounty offers a surprising variety of options to explore.

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