The values are given in milligrams (mg) per 100 grams of the food:
1. Dairy Products:
- Milk: 125 mg
- Yogurt: 110 mg
- Cheese (cheddar): 700 mg
- Cottage Cheese: 83 mg
2. Leafy Greens:
- Kale: 150 mg
- Collard Greens: 232 mg
- Spinach: 99 mg
- Broccoli: 47 mg
3. Fish:
- Sardines (canned): 383 mg
- Salmon (canned with bones): 277 mg
- Trout: 25 mg
4. Nuts and Seeds:
- Almonds: 264 mg
- Sesame Seeds: 975 mg
- Chia Seeds: 631 mg
5. Tofu and Soy Products:
- Tofu (calcium-set): 350 mg
- Soy Milk (fortified): 120 mg
- Edamame: 63 mg
6. Fortified Foods:
- Fortified Orange Juice: 150 mg
- Fortified Cereal: 100-1000 mg (varies widely)
7. Canned Fish:
- Canned Sardines: 500 mg
- Canned Salmon: 277 mg
8. Vegetables:
- Okra: 77 mg
- Bok Choy: 105 mg
- Turnip Greens: 190 mg
9. Fruits
- Oranges: 43 mg
- Figs (dried): 250 mg
10. Legumes:
- White Beans: 175 mg
- Chickpeas: 49 mg
- Black Beans: 135 mg
Remember that the recommended daily intake of calcium can vary depending on age, sex, and other factors. It's always a good idea to consult with a healthcare professional or a dietitian to determine your specific dietary needs.
Post a Comment