Calcium Content of Foods
乳制品和大豆 |
量 |
钙(毫克) |
Milk (skim, low fat, whole) |
1杯 |
300 |
白脱牛奶 |
1杯 |
300 |
白软干酪 |
0.5杯 |
65 |
Ice cream or ice milk |
0.5杯 |
100 |
Sour cream, cultured |
1杯 |
250 |
Soy milk, calcium fortified |
1杯 |
200 to 400 |
酸奶 |
1杯 |
450 |
酸奶喝 |
12 oz |
300 |
Carnation Instant Breakfast |
1包 |
250 |
Hot cocoa, calcium fortified |
1包 |
320 |
Nonfat dry milk powder |
5汤匙 |
300 |
布里干酪奶酪 |
1 oz |
50 |
Hard cheese (cheddar, jack) |
1 oz |
200 |
马苏里拉奶酪 |
1 oz |
200 |
帕玛森芝士 |
1汤匙 |
70 |
Swiss or gruyere |
1 oz |
270 |
蔬菜
Acorn squash, cooked |
1杯 |
90 |
芝麻菜、生 |
1杯 |
125 |
白菜,生的 |
1杯 |
40 |
Broccoli, cooked |
1杯 |
180 |
Chard or okra, cooked |
1杯 |
100 |
Chicory (curly endive), raw |
1杯 |
40 |
羽衣甘蓝 |
1杯 |
50 |
Corn, brine packed |
1杯 |
10 |
Dandelion greens, raw |
1杯 |
80 |
甘蓝、生 |
1杯 |
55 |
海带或贡贝 |
1杯 |
60 |
芥菜 |
1杯 |
40 |
菠菜、熟 |
1杯 |
240 |
Turnip greens, raw |
1杯 |
80 |
水果
Figs, dried, uncooked |
1杯 |
300 |
猕猴桃,生 |
1杯 |
50 |
Orange juice, calcium fortified |
8 oz |
300 |
Orange juice, from concentrate |
1杯 |
20 |
豆类
Garbanzo beans, cooked |
1杯 |
80 |
豆类, general, cooked |
0.5杯 |
15 to 50 |
Pinto beans, cooked |
1杯 |
75 |
大豆,煮 |
0.5杯 |
100 |
豆豉 |
0.5杯 |
75 |
Tofu, firm, calcium set |
4 oz |
250 to 750 |
Tofu, soft regular |
4 oz |
120 to 390 |
White beans, cooked |
0.5杯 |
70 |
谷物
Cereals (calcium fortified) |
0.5到1杯 |
250 to 1000 |
苋菜,熟 |
0.5杯 |
135 |
Bread, calcium fortified |
1片 |
150 to 200 |
Brown rice, long grain, raw |
1杯 |
50 |
Oatmeal, instant |
1包 |
100 to 150 |
玉米饼,玉米 |
2 |
85 |
坚果和种子
Almonds, toasted unblanched |
1 oz. |
80 |
Sesame seeds, whole roasted |
1 oz. |
280 |
芝麻芝麻酱 |
1 oz. (2汤匙) |
130 |
Sunflower seeds, dried |
1 oz. |
50 |
鱼
Mackerel, canned |
3 oz. |
250 |
Salmon, canned, with bones |
3 oz. |
170 to 210 |
沙丁鱼 |
3 oz. |
370 |
其他
Molasses, blackstrap |
1汤匙 |
135 |
* When range is given, calcium content varies by product.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
引用:
- USDA database, Handbook 8 palm program
- Bowes and Church
How Much Do You Need?
年龄 |
钙(毫克) |
1 - 3岁 |
500 mg |
4 - 8岁 |
800 mg |
9 - 18岁 |
1300 mg |
19 – 50 year old |
1000 mg |
51 – 70 year old |
1200 mg |
70岁及以上 |
1200 mg |
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.