A dietitian highlights prickly pears as the top fruit for calcium, offering nearly a third of a cup of milk's calcium per serving. While not primary sources, fruits like prickly pears, oranges, and figs can contribute to daily calcium intake, crucial for bone health and bodily functions. This is especially beneficial for those avoiding dairy.

When it comes to calcium, most people think of milk, yogurt, and cheese. But one fruit actually packs a surprising amount of this vital bone-strengthening mineral. A dietitian says you don't need dairy to meet your calcium goals and this colorful cactus fruit might be the secret.

According to the U.S. Department of Agriculture, the prickly pear, a cactus fruit commonly found in the Southwest, contains 83 milligrams of calcium per cup. That's almost one-third the amount found in a cup of milk. Studies have called the fruit "remarkable" for its calcium content, and it can be enjoyed raw, juiced, or in desserts and jellies. Its sweet, refreshing flavor has been compared to watermelon, strawberries, and citrus.

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Calcium plays a crucial role in keeping bones and teeth strong, helping muscles move, nerves carry messages, and blood to clot properly, according to the National Institutes of Health. Yet, about 42% of Americans don't get enough of it. The Dietary Guidelines for Americans have even listed calcium as a nutrient "of public health concern."

While dairy remains the top source of calcium for most people, dietitian Patricia Bannan says fruits can still make a meaningful difference. "Fruits aren't top sources of calcium compared to dairy, fortified plant milks or leafy greens," Bannan told TODAY.com. "But they can still add up throughout the day."

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Adults need around 1,000 milligrams of calcium daily, according to the NIH. For those who avoid dairy or follow a vegan diet, Bannan says, "A thoughtfully planned plant-based diet can absolutely meet calcium needs, and fruits can make a sweet and helpful addition."

Bannan suggests trying an 8-ounce glass of calcium-fortified 100% fruit juice, which provides roughly the same calcium as milk. However, she advises using fortified juice to complement, not replace, whole-food sources, which offer added nutrients and fiber.

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Including fruits like prickly pear, dried figs, and papaya as part of a balanced diet can help close the calcium gap, one colorful serving at a time.

Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.

Which fruit has the most calcium?

The prickly pear tops the list, providing 83 milligrams of calcium per cup.

How can fruits help with calcium intake?

Fruits like prickly pear, oranges, and figs can add small but valuable amounts of calcium to your diet throughout the day.

Want stronger bones? This fruit packs more Calcium than any other, says expert