Understanding Your Nutrition Diet: Which Berry Is Rich in Calcium?

October 28, 2025 •

4 min read

Did you know that about 99% of the calcium in our bodies is stored in our bones and teeth? While many associate calcium with dairy, several fruits, including some berries, contribute to your daily intake, prompting the question: which berry is rich in calcium?

Quick Summary

This article examines the calcium content of various berries and other plant-based foods, highlighting blackcurrants and mulberries as notable sources. It covers the importance of dietary calcium, complementary nutrients like vitamin D, and other non-dairy options for supporting bone health and overall nutrition.

Key Points

Blackcurrants and Mulberries Are Highest: Among fresh berries, blackcurrants (33 mg/100g) and mulberries (55 mg/cup) offer the most significant calcium content.
Dried Figs Are a Fruit Powerhouse: Dried figs, though not a berry, are exceptionally rich in calcium, with 121 mg per half cup.
Dairy is a Primary Source: Traditional dairy products like milk, yogurt, and cheese remain the most concentrated and easily absorbed dietary sources of calcium.
Don't Forget Plant-Based Options: Leafy greens like kale and collard greens, along with nuts and seeds like sesame seeds and chia seeds, are valuable non-dairy sources.
Vitamin D is Crucial for Absorption: The body needs adequate vitamin D to absorb calcium, which can be obtained from sunlight and fortified foods.
Holistic Approach is Best: A comprehensive strategy combining various calcium-rich foods, sufficient vitamin D, and regular exercise is key for optimal bone health.

Demystifying Berries and Their Calcium Content

Many people are surprised to learn that some berries can contribute to their daily calcium needs. While they may not contain the same concentrated amounts as dairy products or fortified foods, certain varieties stand out. The question of which berry is rich in calcium has a few top contenders, with blackcurrants and mulberries leading the charge among fresh options.

Blackcurrants: A Standout Source of Berry Calcium

Among fresh berries, blackcurrants are a significant source of calcium. According to nutritional data, a 100-gram serving of blackcurrants contains approximately 33 milligrams of calcium. This is a noteworthy amount, especially when combined with their other nutritional benefits, including high levels of vitamin C and antioxidants. These antioxidants, particularly anthocyanins, also provide anti-inflammatory effects that can benefit overall health. Blackcurrants are a versatile fruit and can be easily incorporated into your diet via jams, juices, or as a fresh addition to yogurt and cereals.

Mulberries: A Sweet and Calcium-Rich Option

Mulberries are another berry to consider when seeking to boost your calcium intake. A single cup of mulberries can provide around 55 milligrams of calcium, making them a powerful choice. Rich in antioxidants, iron, and vitamin C, mulberries offer a nutrient-dense and delicious option for supporting bone health. They are also a good source of fiber, which aids in digestion.

Other Berries with Calcium Contributions

Other common berries, while having less calcium per serving than blackcurrants or mulberries, still offer valuable nutrients. For instance, a 100-gram serving of fresh blackberries contains 29 milligrams of calcium, and raspberries provide 25 milligrams. Both are also rich in fiber, antioxidants, and vitamin C, making them excellent for a well-rounded diet. Including a variety of berries ensures you benefit from a wide range of vitamins, minerals, and antioxidants.

A Broader Look at Calcium-Rich Foods

While berries can play a role, a healthy diet for strong bones requires a broader approach that includes other reliable sources of calcium. These foods offer more substantial amounts of the mineral, helping you meet your daily recommended intake.

Dairy and Fortified Foods

Dairy Products: Milk, yogurt, and cheese are well-known for their high calcium content and tend to be the most easily absorbed sources. An 8-ounce serving of yogurt, for example, can contain over 400 milligrams of calcium.
Fortified Foods: Many products have calcium added during manufacturing to boost their nutritional profile. These include certain brands of orange juice, soy milk, almond milk, and breakfast cereals. When choosing these, it's important to shake the container well, as calcium can settle at the bottom.

Plant-Based Sources Beyond Berries

For those who are lactose intolerant or follow a vegan diet, there are numerous non-dairy options:

Leafy Green Vegetables: Dark green leafy vegetables such as kale, collard greens, and bok choy are excellent plant-based calcium sources. A cup of cooked collard greens provides a significant amount of calcium, comparable to a cup of milk. However, some greens like spinach contain oxalates, which can hinder absorption.
Nuts and Seeds: Sesame seeds, almonds, and chia seeds are surprisingly rich in calcium. Two tablespoons of chia seeds can provide about 14% of your daily calcium recommendation.
Dried Figs: While not a berry, dried figs are a fruit powerhouse for calcium, offering 121 milligrams in just half a cup.
Canned Fish: Canned sardines and salmon with bones are excellent sources of readily absorbed calcium.

The Role of Vitamin D and Healthy Habits

Calcium intake is only part of the equation for strong bones. The body needs vitamin D to effectively absorb calcium from the foods you eat. A balanced approach to nutrition and lifestyle is key for optimal bone health.

Enhancing Calcium Absorption

Sunlight: Exposure to sunlight triggers the body's production of vitamin D.
Vitamin D-Rich Foods: Dietary sources include fatty fish like salmon, fortified dairy products, eggs, and some mushrooms.

Lifestyle for Strong Bones

Regular weight-bearing and strength-training exercises are crucial for maintaining bone density. Activities like walking, jogging, and lifting weights stimulate bone growth and help prevent age-related bone loss. A balanced diet combined with a consistent exercise routine is the most effective strategy for ensuring strong and healthy bones for life.

Berry Calcium Comparison Table


Berry Type	Calcium (per 100g)	Other Notable Nutrients
Blackcurrants	33 mg	High in Vitamin C, Antioxidants
Blackberries	29 mg	High in Fiber, Vitamin C
Raspberries	25 mg	High in Fiber, Vitamin C, Antioxidants
Mulberries	~39 mg*	High in Iron, Vitamin C, Antioxidants
Strawberries	16 mg	Very High in Vitamin C
Blueberries	6 mg	High in Antioxidants, Vitamin C

*Approximate value based on 55 mg per cup from.

Conclusion

While blackcurrants and mulberries are the berries richest in calcium, they should be viewed as part of a larger nutritional strategy rather than a primary source. Integrating a variety of calcium-rich foods—including dairy, leafy greens, nuts, seeds, and fortified products—is essential for meeting daily requirements. Paired with adequate vitamin D intake and regular exercise, this approach ensures you are building and maintaining strong bones for a lifetime. A holistic diet rich in diverse nutrients, including the valuable contributions from berries, is the surest path to robust health.

For additional authoritative information on bone health, consider visiting the Bone Health & Osteoporosis Foundation website.

Frequently Asked Questions

Among fresh berries, blackcurrants and mulberries contain the highest amount of calcium. A 100-gram serving of blackcurrants has 33 mg, while a cup of mulberries can provide 55 mg.

Dried figs are not technically berries but are an exceptionally high-calcium fruit. Half a cup of dried figs provides 121 milligrams of calcium, making them a top choice for boosting your intake.

Excellent non-dairy sources of calcium include fortified orange juice, soy milk, leafy greens like kale and collard greens, canned salmon with bones, sesame seeds, and almonds.

Vitamin D is essential for bone health because it significantly helps the body absorb calcium from food in the gut. Without enough vitamin D, the body cannot effectively utilize the calcium consumed.

Yes, a well-planned vegan diet can provide enough calcium. It should include plenty of calcium-rich plant foods like leafy greens, fortified plant milks and cereals, tofu prepared with calcium sulfate, and nuts and seeds.

For optimal bone health, combine a diet rich in diverse calcium sources with sufficient vitamin D intake. Additionally, engage in regular weight-bearing exercises like walking or weightlifting to help build and maintain bone density.

The body generally absorbs calcium from dairy products better than from most plant-based foods. Some plant foods, like spinach, contain compounds called oxalates that can interfere with calcium absorption.