Which fruit is best for calcium?

December 3, 2025 •

4 min read

According to nutritional data, dried figs are one of the most calcium-concentrated fruit sources, containing approximately 162 mg of calcium per 100 grams. While dairy products are famously high in this mineral, many fruits can play a supporting role in maintaining strong bones, and knowing which fruit is best for calcium is key.

Quick Summary

Dried figs are highly concentrated sources of calcium, surpassing most other fruits due to the drying process. Fortified orange juice also provides a significant boost, making it a powerful option for increasing intake.

Key Points

Dried Figs are the Top Contender: With approximately 162 mg of calcium per 100g, dried figs offer the highest natural calcium concentration among fruits.
Fortified Orange Juice is a Powerful Alternative: Calcium-fortified orange juice is often the most potent fruit-based source, sometimes containing more calcium per serving than milk.
Dried Fruits Offer Higher Density: Because water is removed during the drying process, dried fruits like apricots and prunes have a more concentrated mineral content than their fresh counterparts.
Variety is Crucial: Including a range of fruits such as oranges, kiwis, and blackberries ensures a broader spectrum of vitamins and minerals that aid bone health.
Pairing with Vitamin D is Key: Optimal calcium absorption is dependent on Vitamin D. Combine calcium-rich fruits with exposure to sunlight or other Vitamin D sources.
Consider All Nutrients: Fruits like figs contain magnesium and vitamin K, which also play an important role in bone metabolism and calcium utilization.

The Undisputed Top Fruit for Calcium: Dried Figs

When comparing fruits on a gram-for-gram basis, dried figs consistently top the list as the best fruit for calcium. The process of drying the fruit removes water, which concentrates its mineral content, including calcium. For example, 100 grams of dried figs contains around 162 mg of calcium, making them a dense and effective source. Dried figs also provide additional nutrients that are essential for bone health, such as potassium and vitamin K.

How to incorporate dried figs into your diet:

As a snack: Enjoy a few dried figs on their own for a quick, nutritious boost.
In oatmeal or yogurt: Chop dried figs and stir them into your breakfast for added sweetness and calcium.
In smoothies: Blend dried figs with other calcium-rich ingredients like fortified milk or yogurt for a powerful drink.

Fortified Orange Juice: A Potent Calcium Source

While dried figs are the natural fruit leader, fortified orange juice often provides the highest calcium content per serving among fruit-based options. Many juice manufacturers add calcium to their products to increase nutritional value. A single cup of calcium-fortified orange juice can contain a substantial amount of calcium, sometimes even more than a cup of milk. This makes it a convenient and potent option for those who don't consume dairy.

Other Excellent Fruit Sources of Calcium

Besides figs, several other fruits and their dried counterparts offer meaningful amounts of calcium that contribute to your daily intake. A varied diet that includes these options can help ensure you meet your nutritional needs for bone health.

Dried Apricots and Prunes

Like figs, drying apricots and prunes concentrates their mineral content. Dried apricots contain a good amount of calcium, along with beneficial vitamins and fiber. Prunes are well-regarded for their digestive benefits but also provide calcium and boron, another mineral vital for bone health.

Oranges (Fresh) and Berries

Fresh oranges, in addition to being a famous source of vitamin C, offer a moderate amount of calcium. Berries like blackberries and mulberries also contribute calcium, along with powerful antioxidants and other vitamins. These are easy to add to cereals, salads, and snacks.

Prickly Pears

This unique cactus fruit, particularly the skin, has a remarkable calcium content. Studies have shown that prickly pears are one of the highest natural fruit sources of calcium, with one cup providing a significant amount.

Comparison Table: Calcium Content in Fruits and Juices

To provide a clear picture, here is a comparison of the calcium content in some popular fruit options.


Fruit Source	Serving Size	Estimated Calcium (mg)	Notes
Dried Figs	100 grams	162 mg	Highly concentrated source
Fortified Orange Juice	1 cup (237 mL)	Up to 349 mg	Varies by brand, check label
Prickly Pears	1 cup	83 mg	Natural fruit with very high content
Oranges (Fresh)	1 whole (150g)	60 mg	Good source of both calcium and vitamin C
Mulberries	1 cup	55 mg	Also rich in iron and vitamin K
Blackberries	1 cup	42 mg	Provides antioxidants and fiber
Kiwifruit	1 cup	61 mg	A low-calorie option rich in vitamin C
Dried Apricots	1 cup	72 mg	Good source of fiber and vitamin A

Maximizing Calcium Absorption from Fruit

Simply eating calcium-rich fruits is only part of the equation; ensuring your body can absorb the mineral is equally important. Several factors influence how much calcium your body retains:

Vitamin D: This nutrient is crucial for calcium absorption. While most fruits don't contain Vitamin D, pairing fruit intake with a source like fortified foods or sunlight exposure is beneficial.
Magnesium: Found in figs, magnesium helps the body utilize calcium effectively.
Vitamin C: Present in citrus fruits and berries, Vitamin C helps with collagen formation in bones, supporting the bone matrix.
Oxalates: Some fruits, like rhubarb, contain oxalates, which can bind to calcium and reduce its absorption. Fortunately, the key calcium fruits like figs and oranges are not high in oxalates.

For those looking to learn more about bone health and calcium intake, the Bone Health and Osteoporosis Foundation provides excellent resources on dietary choices, including a guide to calcium-rich foods. For more details on maintaining strong bones, visit their official website for expert advice and information.

Conclusion

For those seeking the highest fruit source of calcium, dried figs are the clear winner, boasting a high concentration of the mineral along with other bone-supporting nutrients. However, the best approach is to include a variety of fruits in your diet. Fortified orange juice is an excellent, convenient alternative for a significant calcium boost. By incorporating a mix of these options—from the mineral density of dried figs to the vitamin C-rich oranges—you can effectively support your bone health through diet, without relying solely on a single source.

Frequently Asked Questions

While fruits contain calcium and contribute to your overall intake, they are generally not as high in this mineral as dairy products or some leafy greens. They are best considered as a supplementary source in a balanced diet.

Dried fruits have a higher concentration of calcium per gram than fresh fruits because the water content has been removed. This makes them a more calorie-dense and mineral-dense choice.

Yes, fortified juices, especially orange juice, are a very reliable and potent source of calcium. They are specifically enhanced to provide a significant amount of the mineral, making them a great option for those who avoid dairy.

Yes, citrus fruits like oranges and kiwi support bone health not only with their calcium content but also with high levels of vitamin C. Vitamin C is essential for producing collagen, a key component of the bone matrix.

In addition to dried figs, other dried fruits such as apricots, prunes, and raisins contain meaningful amounts of calcium. These also provide fiber and other beneficial nutrients.

While dried figs and fortified juice offer the highest concentration, among fresh fruits, options like oranges, prickly pears, and mulberries are excellent choices for contributing to your daily calcium needs.

No, calcium content varies widely among different fruits. For example, dried figs are very high, while common fruits like bananas contain much lower amounts.

You can improve calcium absorption by ensuring you have adequate vitamin D, which aids the process. Many calcium-rich fruits, like figs, also contain synergistic nutrients like magnesium and vitamin K that help with absorption and bone health.