Calcium Rich Fruits For A Plant-Based Diet

Calcium-rich fruits

Calcium Rich Fruits

Calcium is the most abundant mineral in the body. It’s necessary for muscle contraction, blood clotting,  nerve transmission, the secretion of hormones and enzymes, and bone and tooth formation.

Are you getting enough? The recommended daily intake of calcium is 1,000 mg for 19 to 50-year-old males and females (including pregnancy and lactation). After the age of 50, RDA shoots up to 1,200 mg. That’s why it’s so important to make sure you’re getting enough each day.

Did you know? 99% of all calcium in the body is located in the bones and teeth.

Here are some calcium-rich fruits you can consume with joy!


348 mg per cup

Rhubarb may very well be a superfood. For example, this fruit helps with digestion, prevention of osteoporosis, and lowers inflammation. Because of its high fiber content, it can relieve someone from constipation.

This fruit is loaded with antioxidants that neutralize free radicals and keep your skin looking young and healthy (as well as protect against illnesses and disease.

Not only is rhubarb great for you, but it’s also packed with calcium. That sounds like a win to me!

Dried Figs

241 mg per cup

Dried figs are not just rich with calcium, but also with potassium. Besides these two minerals, it contains many other vitamins and minerals. It’s got Vitamin C, folate, Vitamin A, Vitamin K, and so many more.

Because it’s high in potassium, it’s a great fruit to lower blood pressure.



75 mg per cup

Prunes are great fruits because they’re full of a bunch of different vitamins and minerals. Because of this, they’re believed to relieve constipation, lower blood sugar, promote bone health, and reduce heart disease. [1]

Prunes can easily be added to smoothies or salads and have a delicious taste to them.

calcium rich fruits include oranges


72 mg per cup

Oranges are rich in anti-inflammatory compounds and contain plenty of antioxidants.

These fruits are really healthy and filled with all sorts of vitamins we need in our everyday life. They contain riboflavin, phosphorus, magnesium, copper, selenium, Vitamin B6, Vitamin C, potassium, thiamine, and niacin.

Oranges are strongly associated with strengthening immune systems because their content of Vitamin C is so high.

They’re also believed to help with heart health, prevention of cancer, blood sugar, and skin blemishes. [2]


61 mg per cup

Did you know that kiwis are associated with treating asthma? A study done showed that those who consume fruit every day, including kiwis, had an improvement in their lung functions.

Besides that, kiwis are associated with improved vision, strengthening of the immune system, and managing blood pressure. [3]

Kiwis are loaded with Vitamin C, also. 1 cup of kiwi contains 273% of your recommended daily intake. That’s amazing!

Prickly Pears

83 mg per cup

Prickly pears are fruits that grow on cactuses. They contain a great deal of potassium as well as some magnesium and phosphorus. Plus, they have a good amount of fiber which means this fruit helps with digestion.

Since they have fiber and potassium, they’re strongly associated with promoting heart health. Potassium can help lower blood pressure while fiber lowers bad cholesterol levels.

Because of the fact they’re full of antioxidants, they can help prevent cancer and other illnesses which makes this fruit awesome!

Calcium rich fruits include mulberries


55 mg per cup

Besides calcium, mulberries have iron, potassium, Vitamin C, Vitamin K, and Vitamin E.

Just one cup of mulberries contains 85% of the RDI for Vitamin C!

Many great health benefits associated with this calcium-rich fruit is reduced cholesterol, cancer prevention, weight loss, promotes healthy blood pressure, treatment for anemia, boosts the immune system, helps with brain health, and slows down the aging process. [4]


42 mg per cup

Just like the mulberries, blackberries are really high in Vitamin C. One cup alone contains 50% of the RDI! That means blackberries can help you heal faster and absorb iron better.

Also, this fruit is high in fiber which helps to regulate bowel movement, reduce cholesterol, and control blood sugar.

Blackberries are great as a snack or a topping. Either way, they’re a great choice.



30 mg per cup

There are many health benefits of guava and people love eating them for many reasons.

Guavas are associated with promoting heart health, lowering blood sugar levels, maintaining digestive health, boosting the immune system, and preventing cancer. [5]

Not to mention, they’re really yummy and easy to make your own jam out of.

Calcium rich fruits include dates


15 mg per fruit

Dates are amazing and tasty fruits. They’re also high in antioxidants which means they’ll help fight off illnesses and diseases.

Plus, they’re an awesome natural sweetener and way healthier than added sugar or modified sugar.

A study done concluded that dates help lower inflammation in the brain which decreases the risk of developing Alzheimer’s disease.

Did you know? Dates can help with labor and effectively decrease the length of labor and reduce the amount of medication needed. [6]


Although calcium-rich fruits are a great way to get nutritional benefits, it’s always a good idea to eat a well-balanced diet. For example, there are many other foods out there that give much more calcium. Some include:

  • Chia seeds – 179 mg per 2 tablespoons
  • Almonds – 385 mg per cup
  • Kale – 180 mg per cup

There are many plant-based calcium sources out there so don’t think you have to be limited to just fruits.

Please share this post & feel free to comment below and tell me your thoughts!


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Thanks for sharing!

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