Fruit is not usually the first food that comes to mind when people think about calcium. Dairy products, fortified plant milks, tofu and leafy greens generally provide much more of the mineral.

But some fruits can make a useful contribution, particularly for people who eat little or no dairy.

Calcium is needed for maintaining bones and teeth, but it also plays roles in muscle movement, nerve signalling, blood clotting and several other functions, according to the National Institutes of Health.

Vitamin D is also important because it helps the body absorb calcium. Adults generally need about 1,000 milligrams of calcium a day, although requirements are higher for some age groups.

That makes fruit a supplement to, rather than a replacement for, other calcium-rich foods.

A glass of milk contains about 300 milligrams of calcium, while most fruits provide considerably less. Calcium-fortified fruit juice can be an exception. An eight-ounce serving of fortified orange juice can provide roughly the same amount of calcium as a glass of milk, depending on the brand.

Registered dietitian Patricia Bannan told TODAY that fruits can still help people build up their calcium intake over the course of a day, particularly when they are eaten alongside other calcium-rich foods such as fortified plant milks, tofu, almonds, tahini and leafy greens.

Here are nine fruits that stand out for their calcium content.

Prickly pears

1 cup raw: 83 milligrams of calcium

Prickly pear, the fruit of several species of cactus, is among the more calcium-rich fruits. Research has found particularly notable calcium levels in the fruit’s skin.

The fruit can be eaten fresh or used in drinks, desserts and jellies, according to New Mexico State University. The University of California also notes that its flavour can vary by variety, with descriptions ranging from strawberry-like to watermelon- and citrus-like.

Oranges

1 large orange: 65 milligrams

1 cup calcium-fortified orange juice: 349 milligrams

A whole orange provides a modest amount of calcium along with vitamin C and potassium.

The bigger calcium boost comes from fortified orange juice. Some brands add enough calcium to bring an eight-ounce serving close to the amount found in a glass of milk.

For people who do not consume dairy, fortified juice can therefore be a convenient source of calcium. Whole oranges, however, also provide fibre and are more filling.

Black currants

1 cup raw: 61 milligrams

Black currants have a sweet-tart flavour and can be eaten fresh, dried or processed into juice and preserves.

They also contain a range of plant compounds that have been studied for antioxidant, anti-inflammatory and antimicrobial properties.

Dried figs

¼ cup: about 60 milligrams

Dried figs are one of the more concentrated fruit sources of calcium.

They also provide fibre and other minerals, making them a practical addition to snacks or meals. They can be eaten on their own, added to oatmeal or paired with yoghurt for an additional source of calcium.

Blackberries

1 cup fresh: 42 milligrams

Blackberries provide calcium along with fibre and other nutrients.

They can be eaten on their own or added to oatmeal, yoghurt, smoothies and fruit salads.

Papaya

1 cup: 29 milligrams

Papaya contains a range of nutrients, including vitamins A, C, E and K, as well as potassium, magnesium and folate.

Its calcium contribution is relatively small, but it can add to the total from a varied diet.

Kiwi

1 kiwi: 26 milligrams

Kiwi contains a modest amount of calcium and is also a source of vitamin C, fibre, potassium and magnesium.

It can be eaten whole, sliced into breakfast foods or added to smoothies and fruit salads.

Prunes

¼ cup: about 19 milligrams

Prunes are better known for their role in digestive health, but they also contribute small amounts of calcium.

They can be eaten as a snack or added to cereals, oatmeal and other dishes. Prune juice contains calcium as well, although the amount varies by serving and product.

Dried apricots

¼ cup: 18 milligrams

Dried apricots contain more concentrated nutrients than their fresh counterparts because much of their water has been removed.

They provide small amounts of calcium as well as iron and other nutrients, making them another option for adding variety to a diet.

Fruit is only part of the calcium picture

These fruits can contribute to calcium intake, but they should not be treated as the main source of the mineral.

For people who avoid dairy, a calcium-adequate diet can include fortified plant milks, calcium-set tofu, almonds, tahini, leafy green vegetables and fortified foods, alongside fruit.

The key is the overall diet rather than relying on one food to supply all of the calcium the body needs.