Fruits and vegetables containing calcium A series of Presentation on F&VByMr Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

4. Calcium is necessary for the growth and maintenance of
strong teeth and bones, nerve signaling, muscle
contraction, and secretion of certain hormones and
enzymes. A deficiency in calcium can lead to numbness in
fingers and toes, muscle cramps, convulsions, lethargy,
loss of appetite, and abnormal heart rhythm. Finding
calcium in fruits and vegetables is a concern for vegans, or
those on a raw food diet. The DV (daily value) for calcium is
1000mg. Below is a list of high calcium fruits, for more see
the extended list of calcium rich fruits, dried fruits high in
calcium, and foods high in calcium.

6. Black currants are a favourite
dessert inclusion of many
cuisines, especially the European,
Asian and Russian cuisines. One
single 100 gm serving of black
currants contains 130 mg of
calcium. Black currant jams,
cheesecakes, yogurt, ice cream
and sorbets are some mouth-
watering foods made with this
berry which many will require a
strong will to resist or simply pop
into your mouth as it is.You can
also consume black currant in the
form of beverages such as creme
de cassis of Burgundy.

7. Banana If there is any
fruit that you can vouch
for in terms of appreciable
calcium content, it is the
banana which is one of
the most common fruits
consumed in most parts
of the world.Serving an
adequate quantity of
calcium through bananas
to your fastidious kids
should be an effortless
task for you.

8. Nuts and seeds aren’t the first
thing most people think of when
they’re looking to increase their
calcium intake. But think again: a
half-cup serving of tasty almonds
contains 183 milligrams of
calcium, or 18% of the
recommended value for the day.
In addition to helping strengthen
your bones, almonds promote
weight loss, colon health, and
heart health.
Serving Size (1/2 cup), 183
milligrams of calcium (18% DV),
412 calories.

9. The vitamin C in oranges is good
for your immune system, but
oranges are also an incredible
source of bone-strengthening
calcium. Fresh-squeezed orange
juice is a great way to start your
day, but for the most health
benefits, consume the entire
orange (minus the peel, of
course). One orange accounts for
about 6% of the calcium the
average person needs for the day.
Serving Size (1 orange), 60
milligrams of calcium (6% DV), 62
calories.

10. Loaded with 43 mg of
the recommended
1,000 to 2,000 mg daily
intake for the average
person, oranges and
tangerines also contain
a powerful amount of
vitamin C and that
makes them an
excellent choice.

11. As if their delicious taste
wasn’t enough, dried
apricots contain 5mg of
calcium in a 100g
serving. A perfect
choice for everyone, but
especially hikers,
bikers, and campers

12. • Kiwi
• This tropical fruit looks
rejuvenating because
it is. Kiwi provides 34
mg of calcium per
100g serving. To put
that into perspective,
a single cup contains
60 mg.

13. Gooseberry is one of the
richest sources of
calcium. 100 gms of the
edible portion of the fruit
contains 50 mg of
calcium. Unlike other
fruits such as the apple or
guava, this fruit cannot be
eaten directly, as it is
extremely sour. Usually it
is pickled, candied or
curried before
consumption. -

14. Lemon Lemons are one
of the richest sources of
not only vitamin C, but
also calcium. 100 gms of
this citrus fruit contains 80
mg of calcium.
Lemonade, lemon pickle,
lemon marmalade, lemon
liqueur and desserts with
lemon zest are some of
the most common
manifestations of this
sourish fruit.

15. Dates Go on a date with
the good old dates
which are rich in
calcium along with
some other nutrients
such as potassium, iron,
vitamin B-6 and B-12
and magnesium! Dates
contain about 38 mg of
calcium per 100 gms of
the fruit.

16. Green grapes are
loaded with calcium. A
100 gms serving of
green grapes contains
30 mg of calcium. You
can cook up delicious
dishes using grapes,
such as grape pies,
grape cakes, grape
soups, etc.

17. Dried figs may be the
best fruit source of
calcium there is? At 241
mg of calcium per cup
and 13 mg per each
individual fig, on
average, a small
serving of dried figs can
go a long way in
achieving the goal of
adequate calcium intake

18. Custard apples, with their
soft, fleshy interiors are a
treat to the young and old,
especially for those who
have difficulty in biting
fruits with hard fiber. A
100 gms serving of the
fruit contains 37 mg of
calcium. Mashed custard
apples make a nutritious
meal for toddlers.
Children love custard
apple smoothies

19. An exotic treat, prickly
pears, also known as
red tunas, contain 58
mg of calcium per each
pear.

20. In addition to aiding the
colon, prunes
(specifically dried
prunes) can offer up 75
mg of calcium in a
single cup.

21. Mulberries are not sold
in many grocery stores
and can be hard to find.
It’s a shame too, they
contain up to 55 mg
calcium in 1 cup. If you
can find them, try them,
they’re great

22. Kumquats have a rich
flavor, are high in
vitamins A and C, and
contain up to 12 mg of
calcium. These little
power pellets can be a
great boost.

25. Rhubarb is one of the richest
sources of calcium with a
single cup of this fruit
containg about 348 mg of
the mineral. Rhubarb cakes,
pastries, sauces, jams,
conserves, pickles, pies,
mousse, soup, tarts and
cobblers are found to be
mouthwatering options - See
more at:

26. You might think of kale as little more
than a garnish, but as it turns out, just
a cup of healthy raw kale contains 90
milligrams of calcium, adding up to
about 9% of the daily recommended
value. If you’re not sure how to eat an
entire serving of these delicious dark
greens, start by tossing a handful into
your salad. You can also add it to
soups, put it on a burger, or sauté it
with olive oil and garlic as a fantastic
side dish.
Serving Size (1 cup), 90 milligrams of
calcium (9% DV), 34 calories.

27. When enjoying a healthy salad or
sandwich, opt for dark, leafy greens
such as spinach instead of the lighter
iceberg lettuce. If you do, you’ll notice
an instant increase in flavor, but what
you might not realize is that you’re
adding piles of nutrients and minerals
to your diet as well. Raw spinach is
high in vitamin A, vitamin K, fiber,
potassium, and calcium, making it a
super food that benefits nearly every
aspect of your health.
Serving Size (1 cup), 90 milligrams of
calcium (9% DV), 34 calories.

28. The common tomato is one
of the easily available good
quality sources of calcium. A
100 gms edible portion of
the fruit contains 48 mg of
calcium. Tomato is versatile
and is used for making
various dishes, both sweet
and hot, using this red
delicious fruit. A number of
soups, curries, puddings etc
are made using the tomato.
-

29. • Red bell peppers are
high in potassium,
riboflavin, and vitamins
A, B6, and C — in fact,
one cup of red bell
pepper packs an
amazing 317 percent of
the recommended daily
allowance of vitamin C
and 93 percent of the
recommended vitamin
A.

30. The ancient Chia seed is a super food
that has helped the health of many
generations and cultures. They
provide numerous health benefits,
including reducing blood pressure,
reducing arthritis pain, promoting
weight loss, and more. The big
surprise might be that Chia seeds are
also a great source of calcium. A
mere tablespoon provides 8% of the
recommended daily value of bone-
strengthening calcium. Even the word
“Chia” is from the ancient Mayan
word for strength.
Serving Size (1 tablespoon), 80
milligrams of calcium (8% DV), 70
calories.

31. (green beans/wax
beans) are a great
addition to any garden,
it's the beans we grow
as dried beans that are
real nutritional
powerhouses. Dry
beans, in general, are
high in iron, fiber,
manganese and
phosphorous.

32. White beans are known by many
for their high fiber, but they bring
several other health benefits to
the table with folic acid and other
essential vitamins. Just a half cup
of these subtly flavorful legumes
provides about 100 milligrams of
calcium, enough to fulfill 10% of
your recommended intake for the
day. Beans are versatile and
delicious, so it’s easy to
incorporate them into any meal.
Serving Size (1/2 cup), 100
milligrams of calcium (10% DV),
125 calories.

33. Many people recognize turnip greens
as a traditional Southern dish.
Regardless of where you’re from, add
more of these dark greens to your
diet and you’ll enjoy the benefits of
calcium, vitamin A, iron, and many
other nutrients. Plus, a cup of turnip
greens has only about 32 calories, so
you can enjoy them liberally. A cup of
boiled turnip greens provides an
impressive 200 milligrams of calcium,
as well as 32 milligrams of
magnesium, which helps your body
absorb the calcium more efficiently.
Serving Size (1 cup boiled), 200
milligrams of calcium (20% DV), 32
calories

34. For a healthy, balanced diet, you
should be eating plenty of
cruciferous vegetables. Broccoli,
in particular, is great for bone
health, as it contains high levels
of calcium and vitamin K. These
are both essential for bone health,
bone strength, and the prevention
of osteoporosis. Adding broccoli
to your diet can also improve your
blood pressure, immune system,
and heart health.
Serving Size (1 cup raw), 74
milligrams of calcium (7% DV), 25
calories

35. When enjoying your next salad,
toss in a handful or two of tasty
arugula. You know it’s healthy
because of its rich, dark green
color. Just one cup of arugula
packs about 125 milligrams of
calcium. Make a large salad with
lots of arugula, or add raw
spinach into the mix for a super
salad that’s jam-packed with
nutrients.
Serving Size (1 cup), 125
milligrams of calcium (13% DV), 6
calories

36. The bane of many a
childhood, Brussels
sprouts get a bad rap
mostly due to
overcooking. When
prepared right, Brussels
sprouts are sweet, tender
and delicious. They also
provide tons of fiber,
magnesium, potassium
and riboflavin, as well as
high levels of vitamins A,
B6 and C.

37. • kale, collards,
spinach, turnip or
dandelion greens —
how can you possibly
choose just one? In
general, the "green
leafies" contain high
amounts of calcium,
iron, potassium, and
vitamins A, B6 and C.

38. • Carrots are at their
sweetest, crunchiest best
when freshly harvested from
the garden. These icons of
healthy eating deserve their
"good-for-you" rep — they're
very high in fiber,
manganese, niacin,
potassium, and vitamins A,
B6 and C. Their only
drawback is that they do
tend to be high in sugar, so if
you're watching your carb
intake, you'll want to limit the
amount of carrots you eat.

39. This versatile Chinese
cabbage provides a
hefty dose of vitamins A
and C, along with
calcium and fiber. Stir-
fry bok choy with garlic
and olive oil for a
perfect side dish

40. • Beets are a great "two-fer" crop
— you can harvest the beet
roots, of course, but you can
also harvest and eat the
greens. Young beet greens are
delicious when added raw to a
salad, and larger beet greens
can be sauteed as a quick side
dish or used the way you'd use
other greens such as spinach.
Beet roots are very high in iron,
potassium and vitamin C. Beet
greens are even better, as they
are high in iron, calcium,
magnesium, potassium, zinc,
and vitamins A, B6 and C.

41. Leaf amaranth is a less-common
vegetable that is well worth a try
in your own garden. The leaves
have a sweet and slightly tangy
flavor that works well in a variety
of dishes, from stir-fries and
soups to simply steaming it all by
itself. As a bonus, leaf amaranth
is one of the few heat-tolerant
greens. It won't bolt in the heat of
summer the way spinach and kale
are prone to. Nutritionally, leaf
amaranth is very high in calcium,
iron, magnesium, phosphorous,
potassium, riboflavin, zinc, and
vitamins A, B6 and C. Everyone
should be growing this!

42. There are lots of reasons to eat
pumpkin seeds. They are not only
rich in iron but also rich in Omega-3
fatty acids and zinc. One-fourth cup of
pumpkin seeds contains 8.6mg of
iron. The better way to eat them is as
it is, raw, or you can also add them in
salad and eat.
It has been seen that comparatively,
vegetarian sources of iron is less
readily absorbed, so vegetarians,
especially pre-menopausal females
should take slightly higher intake of
iron. The above mentioned food along
with foods that contains Vitamin C will
be more helpful for curing iron
deficiency.

43. • : 82mg Calcium (8% DV)
• Even though okra falls toward the bottom of our
list, it’s important to remember that these are
foods with the most calcium. So while it may not
have enough to take the top spots, but it still has
a respectable amount of calcium.
• It’s also important to remember that there are
several foods that didn’t make this list, but still
contain some calcium. Consider it a team effort
and try to eat as many different foods as you can
to make your calcium quota for the day.
• Okra may be one of the healthiest foods you’re
probably not eating. It has plenty of fiber, folates,
vitamins, and minerals that help your body in a
number of ways. Adding it to your menu just
once a week helps provide variety in your diet,
and gets you closer to many of your nutritional
goals.

44. Collard greens are a
great choice and very
high in calcium. A 1 cup
serving offer 357mg
(35% DV). [

45. Also rich in potassium
and iodine, kelp
contains about 136mg
of calcium in a one cup
serving

46. You can expect to find about
175mg of calcium within a
cup of soybeans. Note:
While soybeans can provide
you with the calcium you’re
looking for, this food is
almost always genetically
modified, presenting a
danger to your health. If you
are eating soybeans, make
sure that this food especially
is 100% organic

47. Calcium in
100g
Per cup,
chopped (34g)
Per 10 sprigs
(25g)
120mg (12%
DV)
41mg (4% DV) 30mg (3% DV)

48. Calcium in
100g
Per cup,
chopped (140g)
Per cup, raw
(56g)
118mg (12%
DV)
165mg (17%
DV)
64mg (6% DV)

49. Calcium in
100g
Per cup
(50g)
Per sprig
(1g)
81mg (8%
DV)
41mg (4%
DV)
1mg (0% DV

50. Calcium in
100g
Per cup,
chopped
(100g)
Per onion
(15g)
72mg (7%
DV)
72mg (7%
DV)
11mg (1%
DV)

51. Calcium in
100g
Per leek
(89g)
Per slice
(6g)
59mg (6%
DV)
53mg (5%
DV)
4mg (0%
DV

52. Calcium
in 100g
Per cup,
chopped
(175g)
Per cup,
raw
(36g)
58mg
(6% DV)
102mg
(10%
DV)
18mg
(2% DV)

53. Calcium in
100g
Per 1/2 cup,
chopped
(25g)
Per head
(513g)
52mg (5%
DV)
13mg (1%
DV)
267mg (27%
DV)

54. Calcium in
100g
Per cup,
sliced
(87g)
Per bulb
(234g)
49mg (5%
DV)
43mg (4%
DV)
115mg
(11% DV)

55. Calcium in
100g
Per cup,
cubes
(140g)
Per cup,
cooked
(205g)
48mg (5%
DV)
67mg (7%
DV)
84mg (8%
DV)

56. Calcium in
100g
Per large
artichoke
(162g)
Per
medium
artichoke
(128g)
44mg (4%
DV)
71mg (7%
DV)
56mg (6%
DV)