Meta Description: Discover the top 9 calcium-rich fruits and other foods that support strong bones and teeth. Learn about high-calcium vegetables, yogurts, nuts, and more in this comprehensive guide.
9 Fruits with Most Calcium for Strong Bones and Teeth
Calcium is essential for maintaining strong bones and teeth, as well as supporting muscle function and nerve signaling. While dairy products are well-known sources of calcium, certain fruits also contribute significantly to your daily calcium intake. Here are nine fruits rich in calcium:
- Dried Figs – Approximately 241 mg of calcium per cup.
- Oranges – About 60 mg of calcium per medium fruit.
- Apricots – Around 19 mg of calcium per 120g serving (3 pieces).
- Kiwi – Approximately 50 mg of calcium per cup.
- Blackberries – Contain vitamin C and other nutrients; while specific calcium content isn’t highlighted, they contribute to overall nutrient intake.
- Raspberries – Similar to blackberries, they offer various nutrients beneficial for health.
- Strawberries – Provide vitamin C and antioxidants; while not high in calcium, they support overall health.
- Currants (Dried Gooseberries) – Approximately 72 mg of calcium per 120g serving.
- Raisins – About 31 mg of calcium per 40g serving. (Verywell Health, International Osteoporosis Foundation, UCSF Health, Vogue)
Incorporating these fruits into your diet can help boost your calcium intake, especially when combined with other calcium-rich foods.
Highest Calcium Vegetables
Vegetables are excellent sources of calcium, particularly leafy greens. Here are some top choices:
- Collard Greens (Cooked) – 268 mg per cup.
- Spinach (Cooked) – 245 mg per cup.
- Turnip Greens (Cooked) – 197 mg per cup.
- Kale (Cooked) – 172 mg per cup.
- Beet Greens (Cooked) – 164 mg per cup.
- Bok Choy (Cooked) – 158 mg per cup.
- Broccoli (Raw) – 112 mg per 120g serving.
- Okra (Raw) – 77 mg per 120g serving. (Verywell Health, Agri Natural Resources College, Jill West Nutrition Consulting)
Including these vegetables in your meals can significantly contribute to your daily calcium needs.
Yogurt with Highest Calcium
Yogurt is a dairy product rich in calcium. Among various types, plain nonfat yogurt stands out:(Dietary Guidelines)
- Plain Nonfat Yogurt – Approximately 488 mg of calcium per 8-ounce serving. (Verywell Health)
Choosing yogurts with high calcium content can aid in meeting your daily requirements.
Foods Rich in Calcium and Vitamin D
Calcium and vitamin D work synergistically to maintain bone health. Here are foods that provide both nutrients:(News-Medical)
- Fortified Orange Juice – Approximately 350 mg of calcium per cup.
- Canned Sardines (with bones) – About 351 mg of calcium per 3.75 oz serving.
- Canned Salmon (with bones) – Approximately 168 mg of calcium per 3 oz serving.
- Fortified Plant-Based Milk – Varies by brand; check labels for specific calcium and vitamin D content.(Verywell Health)
Incorporating these foods can help ensure adequate intake of both calcium and vitamin D.
What Foods Are a Good Source of Calcium
Beyond dairy, several foods are excellent calcium sources:(Verywell Health)
- Tofu (Calcium-Set) – Up to 506 mg per cup.
- Soybeans (Raw) – Approximately 504 mg per cup.
- Ricotta Cheese (Part-Skim Milk) – Up to 669 mg per cup.
- Chia Seeds – Around 595 mg per 100 grams. (Verywell Health)
These foods can be valuable additions to a calcium-rich diet.
Calcium in Oatmeal
Oatmeal is a nutritious breakfast option that contributes to calcium intake:(londonbridgeorthopaedics.co.uk)
- Dry Plain Oats – Approximately 200 mg of calcium per half-cup. (Women’s Health)
Preparing oatmeal with fortified plant-based milk can further enhance its calcium content.
Calcium Vegetables and Fruits
Combining calcium-rich vegetables and fruits can optimize bone health:
- Vegetables: Collard greens, spinach, turnip greens, kale, beet greens, bok choy, broccoli, and okra.
- Fruits: Dried figs, oranges, apricots, kiwi, currants, and raisins.(Agri Natural Resources College)
Incorporating a variety of these foods ensures a diverse intake of calcium.
Calcium Nuts
Nuts and seeds are also valuable calcium sources:
- Almonds – Approximately 260 mg per 100g.
- Sesame Seeds – Around 980 mg per 100g.
- Hazelnuts – Approximately 56 mg per 30g serving.
- Brazil Nuts – Around 28 mg per 30g serving. (FoodUnfolded, International Osteoporosis Foundation)
Including a variety of nuts and seeds can contribute to daily calcium needs.
Comprehensive Calcium Content Table
| Food Item | Serving Size | Calcium (mg) |
|---|---|---|
| Dried Figs | 1 cup | 241 |
| Oranges | 1 medium | 60 |
| Collard Greens (Cooked) | 1 cup | 268 |
| Spinach (Cooked) | 1 cup | 245 |
| Plain Nonfat Yogurt | 8 oz | 488 |
| Fortified Orange Juice | 1 cup | 350 |
| Tofu (Calcium-Set) | 1 cup | 506 |
| Chia Seeds | 100g | 595 |
| Almonds | 100g | 260 |
| Sesame Seeds | 100g | 980 |
FAQs
Q1: How much calcium do I need daily?
A: Adults generally require about 1,000 mg of calcium daily. Women over 50 and men over 70 should aim for 1,200 mg per day. (Vogue)
Q2: Can I get enough calcium without dairy?
A: Yes. Many non-dairy foods, such as leafy greens, fortified plant-based milks, tofu, nuts, and seeds, are rich in calcium. (Healthline)
Q3: Why is vitamin D important for calcium absorption?
A: Vitamin D enhances calcium absorption in the gut, ensuring that the calcium consumed is effectively utilized