Our bodies depend heavily on minerals, and calcium is among the most significant minerals. And besides, it is in charge of promoting the growth of strong teeth, muscles, bones, and much more.

Furthermore, these are among the minerals that are found in the human body in the greatest amounts and are vital for good health. Let’s explore the Best Calcium Rich Fruits.

See also Best Fruits for Healthy Bones and Foods to Avoid for Kidney Health.

Fruit bowl overlay

Women under the age of 45 need 1k milligrams of calcium every day, and women over 45 need 1,200 milligrams. Your dietary choices enable you to consume the ideal quantity of calcium, which you require for essential bodily processes.

You might be aware of the typical calcium-containing diet, which may include milk products, but there are other fruits that are calcium-rich. Here are some calcium-rich fruits:



apricot on a green background

Apricots are at the top of the list of numerous fruits that are high in calcium. Add more apricots to your diet by including them in salads and morning cereals, or simply eat them straight up.

One cup of dried apricots that have been cut in half provides 72 milligrams of calcium, or approximately 14 percent of the daily required dose of calcium, which is 1000 milligrams. Dried apricots are a great source of calcium.

Dried apricots are one of the top fruits that are high in calcium and aid to strengthen teeth while also serving as a quick snack.



Kiwi fruit cut into half on a brown background


These little green fruits provide 60 milligrams of calcium per cup, which is quite high. Adding more kiwis to your diet would not be a bad idea as they contain roughly 25 milligrams of calcium in a fruit with a two-inch size.

Kiwis are also high in calcium, which is good for the body, in addition to vitamin C. According to reports, tropical fruit contains 65 milligrams of calcium. Be sure to consume the fruit or kiwi juice quickly.



Berries on a dark grey background

Other fruits that are rich providers of calcium are blackberry, strawberry, and raspberry. Eat them raw or toss them into Thai salads. They are reported to have a calcium content of more than 25 milligrams per serving.

Although blackberries only include about 42 milligrams of calcium per cup, they are considerably more widely available and consumed than mulberries, which have roughly 50 grams of calcium per cup. Blackberries are a simple and delectable source of calcium with 42 milligrams, or about 5% of the daily required amount.



Papaya fruit for calcium

It is estimated that 100 grams of papaya contain 20 milligrams of calcium, which is a hefty amount. It makes for a really healthful fruit, whether you eat it raw or cooked. If you’re in the mood for something tropical, papaya is a fantastic source of calcium from fruit. While a cup of papaya pieces only has 30 milligrams of calcium, a cup of mashed papaya has about 45 milligrams. Every 100 grams of dried papaya contains roughly 85 milligrams of calcium, which is a significant quantity.


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For both males and females, the recommended daily calcium consumption ranges from 1k mg to 1300 mg. It’s critical to understand that women are more likely than men to experience calcium insufficiency.  Women and men both can avoid issues with their bones, dental and eyesight, or even brain-related illnesses, by eating calcium-rich foods beginning at a young age. It is equally crucial to eat the proper protein-rich foods in order to gain the energy you require to complete the day as well as to grow and maintain your bones and muscles.

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