Tabla de Alimentos Ricos en Calcio
Guía Completa de Alimentos con Alto Contenido de Calcio
Mostrando 102 de 102 alimentos
| Alimento | Calcio (mg) | Tamaño de Porción | % Valor Diario* |
|---|---|---|---|
| Breakfast cereal, fortified | 1000mg | 1 serving (45g) | 100% |
| Regular yogurt, non-fat | 488mg | 1 cup (245g) | 49% |
| Almond milk, calcium-fortified | 450mg | 1 cup (243g) | 45% |
| Regular yogurt, low-fat | 415mg | 1 cup (245g) | 42% |
| Oat milk, calcium-fortified | 350mg | 1 cup (243g) | 35% |
| Orange juice, calcium-fortified | 349mg | 1 cup (249g) | 35% |
| Hard cheese (Parmesan) | 331mg | 1 oz (28g) | 33% |
| Canned sardines, with bones | 325mg | 1 can (92g) | 33% |
| Kefir, low-fat | 316mg | 1 cup (243g) | 32% |
| Broccoli raab (Rapini), cooked | 301mg | 1 cup (85g) | 30% |
| Soy milk, calcium-fortified | 300mg | 1 cup (243g) | 30% |
| Plant-based yogurt alternative, fortified | 300mg | 1 cup (245g) | 30% |
| Milk, non-fat (skim) | 299mg | 1 cup (244g) | 30% |
| Lactose-free milk | 299mg | 1 cup (244g) | 30% |
| Milk, 2% reduced-fat | 285mg | 1 cup (244g) | 28% |
| Buttermilk | 284mg | 1 cup (245g) | 28% |
| Rice milk, calcium-fortified | 283mg | 1 cup (243g) | 28% |
| Milk, whole | 276mg | 1 cup (244g) | 28% |
| Ricotta cheese, part-skim | 269mg | 1/2 cup (124g) | 27% |
| Collard greens, cooked | 268mg | 1 cup (190g) | 27% |
| Ricotta cheese, whole | 254mg | 1/2 cup (124g) | 25% |
| Tofu, raw, firm, prepared with calcium sulfate | 253mg | 1/2 cup (126g) | 25% |
| Calcium-set tofu | 250mg | 3 oz (85g) | 25% |
| Spinach, cooked | 245mg | 1 cup (180g) | 25% |
| Canned salmon, with bones | 232mg | 1/2 can (63g) | 23% |
| Canned anchovies | 232mg | 1 can (45g) | 23% |
| Swiss cheese | 224mg | 1 oz (28g) | 22% |
| Provolone cheese | 214mg | 1 oz (28g) | 21% |
| Mozzarella cheese | 207mg | 1 oz (28g) | 21% |
| Blackstrap molasses | 205mg | 1 tbsp (20g) | 21% |
| Cheddar cheese | 202mg | 1 oz (28g) | 20% |
| Greek yogurt, non-fat | 200mg | 1 cup (245g) | 20% |
| Calcium-fortified tofu | 200mg | 3 oz (85g) | 20% |
| Gouda cheese | 198mg | 1 oz (28g) | 20% |
| Turnip greens, cooked | 197mg | 1 cup (164g) | 20% |
| Canned pink salmon | 188mg | 1/2 can (63g) | 19% |
| Greek yogurt, low-fat | 187mg | 1 cup (245g) | 19% |
| Greek yogurt, whole | 187mg | 1 cup (245g) | 19% |
| Kale, cooked | 179mg | 1 cup (130g) | 18% |
| Chia seeds | 179mg | 1 oz (28g) | 18% |
| Mustard greens, cooked | 165mg | 1 cup (140g) | 17% |
| White beans, cooked | 161mg | 1 cup (179g) | 16% |
| Bok choy, cooked | 158mg | 1 cup (170g) | 16% |
| Brie cheese | 150mg | 1 oz (28g) | 15% |
| Feta cheese | 140mg | 1 oz (28g) | 14% |
| Cottage cheese | 138mg | 1 cup (226g) | 14% |
| Tofu, raw, firm, prepared with nigari | 130mg | 1/2 cup (126g) | 13% |
| Tahini (sesame paste) | 128mg | 2 tbsp (30g) | 13% |
| Navy beans, cooked | 126mg | 1 cup (182g) | 13% |
| Corn tortilla, fortified | 120mg | 1 medium (24g) | 12% |
| Figs, dried | 120mg | 1 cup (149g) | 12% |
| Blue cheese | 111mg | 1 oz (28g) | 11% |
| Tempeh | 111mg | 1 cup (166g) | 11% |
| Almond butter | 111mg | 2 tbsp (32g) | 11% |
| Frozen yogurt | 103mg | 1/2 cup (72g) | 10% |
| Rhubarb, cooked | 103mg | 1 cup (122g) | 10% |
| Edamame, cooked | 98mg | 1 cup (155g) | 10% |
| English muffin, fortified | 92mg | 1 muffin (57g) | 9% |
| White bread, fortified | 92mg | 2 slices (64g) | 9% |
| Flour tortilla, fortified | 89mg | 1 medium (35g) | 9% |
| Lobster | 88mg | 3 oz (85g) | 9% |
| Soybeans, cooked | 88mg | 1 cup (179g) | 9% |
| Sesame seeds | 88mg | 1 oz (28g) | 9% |
| Goat cheese | 85mg | 1 oz (28g) | 9% |
| Ice cream | 84mg | 1/2 cup (66g) | 8% |
| Butternut squash, cooked | 84mg | 1 cup (205g) | 8% |
| Chickpeas, cooked | 80mg | 1 cup (164g) | 8% |
| Kidney beans, cooked | 79mg | 1 cup (177g) | 8% |
| Okra, cooked | 77mg | 1 cup (152g) | 8% |
| Almonds | 76mg | 1 oz (28g) | 8% |
| Chinese cabbage (Pak Choi), raw | 74mg | 1 cup (88g) | 7% |
| Oranges | 72mg | 1 medium (131g) | 7% |
| Flaxseeds | 71mg | 1 oz (28g) | 7% |
| Shrimp | 68mg | 3 oz (85g) | 7% |
| Crab | 68mg | 3 oz (85g) | 7% |
| Oysters | 66mg | 3 oz (85g) | 7% |
| Broccoli, cooked | 62mg | 1 cup (156g) | 6% |
| Kiwi | 61mg | 2 medium (178g) | 6% |
| Clams | 56mg | 3 oz (85g) | 6% |
| Acorn squash, cooked | 47mg | 1 cup (205g) | 5% |
| Black beans, cooked | 46mg | 1 cup (172g) | 5% |
| Brazil nuts | 45mg | 1 oz (28g) | 5% |
| Carrots, cooked | 43mg | 1 cup (156g) | 4% |
| Watercress, raw | 41mg | 1 cup (34g) | 4% |
| Split peas, cooked | 40mg | 1 cup (196g) | 4% |
| Sweet potato, cooked | 38mg | 1 cup (128g) | 4% |
| Lentils, cooked | 37mg | 1 cup (198g) | 4% |
| Whole wheat bread, fortified | 37mg | 2 slices (64g) | 4% |
| Arugula, raw | 32mg | 1 cup (20g) | 3% |
| Hazelnuts | 32mg | 1 oz (28g) | 3% |
| Pistachios | 31mg | 1 oz (28g) | 3% |
| Quinoa, cooked | 31mg | 1 cup (185g) | 3% |
| Spinach, raw | 30mg | 1 cup (30g) | 3% |
| Amaranth, cooked | 30mg | 1 cup (246g) | 3% |
| Walnuts | 28mg | 1 oz (28g) | 3% |
| Cream cheese | 27mg | 1 oz (28g) | 3% |
| Pecans | 21mg | 1 oz (28g) | 2% |
| Romaine lettuce, raw | 20mg | 1 cup (47g) | 2% |
| Sunflower seeds | 20mg | 1 oz (28g) | 2% |
| Peanuts | 18mg | 1 oz (28g) | 2% |
| Pumpkin seeds | 16mg | 1 oz (28g) | 2% |
| Cashews | 12mg | 1 oz (28g) | 1% |
Recomendaciones Diarias de Calcio por Edad
👶
Niños 1-3 años: 700 mg/día
🧑
Adolescentes 9-18 años: 1,300 mg/día
👨
Adultos 19-50 años: 1,000 mg/día
👵
Adultos 51-70 años: Hombres 1,000 mg, Mujeres 1,200 mg
👴
Adultos 71+ años: 1,200 mg/día
*Valor Diario (VD): Basado en un requisito de calcio diario de 1,000 mg para nutrición adulta general