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.