Selasa, 03 April 2012

Makanan Sumber Kalsium



Sumber utama kalsium adalah susu dan turunan produk susu lainnya (keju, yogurt). Sedangkan makanan sumber kalsium lainnya adalah ikan, udang, telur dan sayuran hijau seperti brokoli, bokcoy, kale, dan makanan yang difortifikasi kalsium.

Tabel makanan sumber kalsium beserta jumlah kalsium yang terkandung di dalamnya.

Selected Food Sources of Calcium 
Food
Milligrams (mg)
per serving
Percent DV*
Yogurt, plain, low fat, 8 ounces
415
42
Orange juice, calcium-fortified, 6 ounces
375
38
Yogurt, fruit, low fat, 8 ounces
338–384
34–38
Mozzarella, part skim, 1.5 ounces
333
33
Sardines, canned in oil, with bones, 3 ounces
325
33
Cheddar cheese, 1.5 ounces
307
31
Milk, nonfat, 8 ounces**(1 gelas)
299
30
Milk, reduced-fat (2% milk fat), 8 ounces
293
29
Milk, buttermilk, 8 ounces
282–350
28–35
Milk, whole (3.25% milk fat), 8 ounces
276
28
Tofu, firm, made with calcium sulfate, ½ cup***
253
25
Salmon, pink, canned, solids with bone, 3 ounces
181
18
Cottage cheese, 1% milk fat, 1 cup
138
14
Tofu, soft, made with calcium sulfate, ½ cup***
138
14
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces
105–250
10–25
Frozen yogurt, vanilla, soft serve, ½ cup
103
10
Ready-to-eat cereal, calcium-fortified, 1 cup
100–1,000
10–100
Turnip greens, fresh, boiled, ½ cup
99
10
Kale, fresh, cooked, 1 cup
94
9
Kale, raw, chopped, 1 cup
90
9
Ice cream, vanilla, ½ cup
84
8
Soy beverage, calcium-fortified, 8 ounces
80–500
8–50
Chinese cabbage, bok choi, raw, shredded, 1 cup
74
7
Bread, white, 1 slice
73
7
Pudding, chocolate, ready to eat, refrigerated, 4 ounces
55
6
Tortilla, corn, ready-to-bake/fry, one 6" diameter
46
5
Tortilla, flour, ready-to-bake/fry, one 6" diameter
32
3
Sour cream, reduced fat, cultured, 2 tablespoons
31
3
Bread, whole-wheat, 1 slice
30
3
Broccoli, raw, ½ cup
21
2
Cheese, cream, regular, 1 tablespoon
14
1
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 years and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. The U.S. Department of Agriculture's Nutrient Database Web site lists the nutrient content of many foods. It also provides a comprehensive list of foods containing calcium.
** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
*** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.

Indonesia kaya akan berbagai macam sayuran hijau, perlu penelitian untuk mengetahui kandungan kalsium dan zat gizi yang terkandung di dalamnya.

Dari table di atas terlihat bahwa susu merupakan sumber kalsium yang tinggi, yaitu sekitar 300 mg per gelasnya. Sehingga minum susu setiap hari penting untuk kita, paling tidak segelas sehari di tambah makanan sumber kalsium lainnya, seperti ikan, telur dan sayuran hijau.

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