Fruits high in calcium (per serving)
50 fruits ranked by calcium per common serving, from USDA FoodData Central. Oranges, raw leads with 61 mg per 1 fruit (2-5/8" dia) (4.7% of the Daily Value), followed by Figs, dried (46 mg) and Blackberries, frozen (44 mg).
Top 10 at a glance
Top 10 fruits highest in calcium
- Oranges, raw (Florida)1 fruit (2-5/8" dia) (141 g) · 65 kcal61 mg4.7% DV
- Figs, dried (uncooked)1 oz (28 g) · 71 kcal46 mg3.5% DV
- Blackberries, frozen (unsweetened)1 cup, unthawed (151 g) · 97 kcal44 mg3.4% DV
- Sugar-apples, (sweetsop) (raw)1 fruit (2-7/8" dia) (155 g) · 146 kcal37 mg2.9% DV
- Currants, red and white (raw)1 cup (112 g) · 63 kcal37 mg2.8% DV
- Mangos, raw1 fruit without refuse (336 g) · 202 kcal37 mg2.8% DV
- Strawberries, frozen (unsweetened)1 cup, thawed (221 g) · 77 kcal35 mg2.7% DV
- Raspberries, frozen (red, unsweetened)1 cup, unthawed (140 g) · 78 kcal34 mg2.6% DV
- Tangerines, (mandarin oranges) (raw)1 medium (2-1/2" dia) (88 g) · 47 kcal33 mg2.5% DV
- Papayas, raw1 fruit, small (157 g) · 68 kcal31 mg2.4% DV
All 50 fruits ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1,300 mg.
| # | Food | Serving | Calcium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Oranges, raw (Florida) | 1 fruit (2-5/8" dia) (141 g) | 61 | 43 | 65 | |
| 2 | Figs, dried (uncooked) | 1 oz (28 g) | 46 | 162 | 71 | |
| 3 | Blackberries, frozen (unsweetened) | 1 cup, unthawed (151 g) | 44 | 29 | 97 | |
| 4 | Sugar-apples, (sweetsop) (raw) | 1 fruit (2-7/8" dia) (155 g) | 37 | 24 | 146 | |
| 5 | Currants, red and white (raw) | 1 cup (112 g) | 37 | 33 | 63 | |
| 6 | Mangos, raw | 1 fruit without refuse (336 g) | 37 | 11 | 202 | |
| 7 | Strawberries, frozen (unsweetened) | 1 cup, thawed (221 g) | 35 | 16 | 77 | |
| 8 | Raspberries, frozen (red, unsweetened) | 1 cup, unthawed (140 g) | 34 | 24 | 78 | |
| 9 | Tangerines, (mandarin oranges) (raw) | 1 medium (2-1/2" dia) (88 g) | 33 | 37 | 47 | |
| 10 | Papayas, raw | 1 fruit, small (157 g) | 31 | 20 | 68 | |
| 11 | Avocados, raw (Florida) | 1 fruit without skin and seeds (304 g) | 30 | 10 | 365 | |
| 12 | Pomegranates, raw | 1 pomegranate (4" dia) (282 g) | 28 | 10 | 234 | |
| 13 | Horned melon (Kiwano) | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 27 | 13 | 92 | |
| 14 | Grapefruit, raw (pink and red, all areas) | 0.5 fruit (3-3/4" dia) (123 g) | 27 | 22 | 52 | |
| 15 | Cherries, sour (red, raw) | 1 cup, without pits (155 g) | 25 | 16 | 78 | |
| 16 | Kiwifruit, green (raw) | 1 fruit (2" dia) (69 g) | 24 | 35 | 42 | |
| 17 | Blueberries, wild (frozen) | 1 cup, frozen (140 g) | 24 | 17 | 80 | |
| 18 | Clementines, raw | 1 fruit (74 g) | 22 | 30 | 35 | |
| 19 | Limes, raw | 1 fruit (2" dia) (67 g) | 22 | 33 | 20 | |
| 20 | Pineapple, raw (extra sweet variety) | 1 cup, chunks (165 g) | 21 | 13 | 84 | |
| 21 | Pears, raw (green anjou) | 1 medium (202 g) | 20 | 10 | 133 | |
| 22 | Watermelon, raw | 1 wedge (approx 1/16 of melon) (286 g) | 20 | 7 | 86 | |
| 23 | Melons, casaba (raw) | 1 cup, cubes (170 g) | 19 | 11 | 48 | |
| 24 | Apricots, raw | 1 cup, halves (155 g) | 18 | 12 | 74 | |
| 25 | Blueberries, raw | 1 cup (148 g) | 17 | 12 | 84 | |
| 26 | Cherries, sweet (raw) | 1 cup, with pits, yields (138 g) | 17 | 12 | 87 | |
| 27 | Raisins, golden (seedless) | 1 oz (28 g) | 17 | 59 | 85 | |
| 28 | Dates, medjool | 1 date, pitted (24 g) | 15 | 64 | 66 | |
| 29 | Grapes, red or green (European type (such as Thompson seedless), raw) | 1 cup (151 g) | 15 | 10 | 104 | |
| 30 | Lemons, raw (without peel) | 1 fruit (2-1/8" dia) (58 g) | 15 | 26 | 17 | |
| 31 | Raisins, dark (seedless) | 1 oz (28 g) | 15 | 51 | 85 | |
| 32 | Persimmons, japanese (raw) | 1 fruit (2-1/2" dia) (168 g) | 13 | 8 | 118 | |
| 33 | Grapes, american type (slip skin) (raw) | 1 cup (92 g) | 13 | 14 | 62 | |
| 34 | Plums, dried (prunes) (uncooked) | 1 oz (28 g) | 12 | 44 | 68 | |
| 35 | Kumquats, raw | 1 fruit without refuse (19 g) | 12 | 62 | 13 | |
| 36 | Apples, raw (fuji, with skin) | 1 medium (192 g) | 11 | 6 | 121 | |
| 37 | Guavas, common (raw) | 1 fruit, without refuse (55 g) | 10 | 18 | 37 | |
| 38 | Naranjilla (lulo) pulp, frozen (unsweetened) | 1 cup thawed (120 g) | 10 | 8 | 30 | |
| 39 | Cranberries, raw | 1 cup, chopped (110 g) | 9 | 8 | 51 | |
| 40 | Melons, honeydew (raw) | 1 wedge (1/8 of 5-1/4" dia melon) (125 g) | 8 | 7 | 45 | |
| 41 | Raisins, seeded | 1 oz (28 g) | 8 | 28 | 84 | |
| 42 | Persimmons, native (raw) | 1 fruit without refuse (25 g) | 7 | 27 | 32 | |
| 43 | Melons, cantaloupe (raw) | 1 wedge, medium (1/8 of medium melon) (69 g) | 6 | 9 | 23 | |
| 44 | Peaches, yellow (raw) | 1 medium (2-2/3" dia) (150 g) | 6 | 4 | 58 | |
| 45 | Bananas, raw | 1 medium (7" to 7-7/8" long) (118 g) | 6 | 5 | 105 | |
| 46 | Plantains, yellow (raw) | 1 cup, sliced (148 g) | 6 | 4 | 181 | |
| 47 | Pears, asian (raw) | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 5 | 4 | 51 | |
| 48 | Plantains, green (fried) | 1 cup (118 g) | 5 | 4 | 365 | |
| 49 | Nectarines, raw | 1 medium (2-1/2" dia) (142 g) | 3 | 2 | 62 | |
| 50 | Dates, deglet noor | 1 date, pitted (7 g) | 3 | 39 | 20 |
Calcium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for calcium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in calcium?
Among fruits in the USDA database, Oranges, raw (Florida) has the most calcium per serving: 61 mg per 1 fruit (2-5/8" dia) (4.7% of the Daily Value). Per 100 g it contains 43 mg.
How much calcium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 1,300 mg of calcium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in calcium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in calcium
- Vegetables high in calcium
- Legumes high in calcium
- Nuts and seeds high in calcium
- Grains high in calcium
- Fish and seafood high in calcium
- Meat and poultry high in calcium
- Dairy and eggs high in calcium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.