---
title: "補鈣不難！　這些食物鈣含量比牛奶高 - FoodNo1.com"
description: "缺鈣，容易罹患骨質疏鬆症，一旦跌倒很容易骨折。營養師建議，補鈣除了喝牛奶外，也可以將海帶、髮菜、黑芝麻、小方豆干、小魚乾、蝦皮、蝦米等高鈣食物入菜，這些食物鈣質含量比牛奶更高..."
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3409-2017-02-09-09-06-04.html"
date: "2026-06-29T03:45:15+00:00"
language: "zh-TW"
---

#  補鈣不難！ 這些食物鈣含量比牛奶高

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年2月08日    點擊數: 1761

 ![](https://foodno1.com/images/obhealthno1/2017-02/9975350b73.jpeg)

你的鈣質攝取量是否足夠？據統計，高達8成民眾缺鈣，容易罹患骨質疏鬆症，一旦跌倒很容易骨折。營養師建議，補鈣除了喝牛奶外，也可以將海帶、髮菜、黑芝麻、小方豆干、小魚乾、蝦皮、蝦米等高鈣食物入菜，這些食物鈣質含量比牛奶更高。

#### 民眾鈣質攝取量不足

根據民眾營養健康狀況變遷調查顯示，普遍人鈣質攝取量普遍不足，成年女性每日平均攝取350至400毫克，成年男性也不到500毫克；事實上，成人每日鈣質攝取建議量應為1000至1200毫克。

#### 高鈣食物報你知

黃淑惠, 郵政醫院營養師表示，許多天然食物富含豐富的鈣質，包括海帶、髮菜、黑芝麻、小方豆干、小魚乾、蝦皮、蝦米等，每100公克含有500毫克以上的鈣質，可以稱作是高鈣食物。而一杯240cc的牛奶則含有200毫克的鈣質。

#### 攝取足夠鈣質很簡單

每天如何攝取足夠的鈣質呢？黃淑惠營養師舉例，每天早晚喝一杯牛奶，加一湯匙的黑芝麻，三餐選擇海帶、髮菜或深綠色蔬菜，加上豆干、小魚乾，一天鈣質攝取量一定可以達到建議量。

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