十大含钙最多的蔬菜排名 10种高钙蔬菜有助于补钙→MAIGOO生活榜

<!DOCTYPE html> <html> <head> <meta name="renderer" content="webkit"/> <meta http-equiv="X-UA-Compatible" content="IE=edge,chrome=1"/> <meta http-equiv="Content-Type" content="text/html; charset=utf-8" /> <meta name="referrer" content="no-referrer-when-downgrade" /> <title>十大含钙最多的蔬菜排名 10种高钙蔬菜有助于补钙→MAIGOO生活榜</title> <meta name="keywords" content="十大补钙蔬菜是哪些,含钙高的前十名蔬菜,含钙较高的蔬菜,吃什么蔬菜补钙,高钙蔬菜,补钙第一名的蔬菜,哪些蔬菜有助于长高"/> <meta name="description" content="有些蔬菜钙含量比较高，适当地食用可以帮助维持骨骼健康。在营养学界，一般钙含量在100毫克/100克以上的食物就可被称为高钙食物。那么含钙量高的10种蔬菜都有哪些呢？下面MAIgoo小编为大家介绍蕨菜干、苜蓿、胡萝卜缨、黄花菜、地笋、荠菜、罗勒、地肤、朝鲜蓟、羽衣甘蓝等十大高钙蔬菜。此外，芥菜、红薯叶、苋菜、小油菜、雪里红、小白菜等常见蔬菜也都属于高钙食物，一起来看看补钙蔬菜的相关内容吧。"/> <meta name="mobile-agent" content="format=html5;url=https://m.maigoo.com/top/443264.html"/> <link href="/favicon.ico" rel="shortcut icon"/> <link href="https://at.alicdn.com/t/c/font_4029727_at1wyvpcmpb.css" type="text/css" rel="stylesheet" /> <link href="/public/font/iconfont.css?t=1735293145" type="text/css" rel="stylesheet" /> <link 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target="_blank" href="https://vip.cn10.cn/fabu/jiucuo/"><i class="iconfont icon-fankui"></i> 纠错/删除</a> <a target="_blank" href="https://www.bang.cn/relief/"><i class="iconfont icon-banquan"></i> 版权声明</a> </span> <i class="iconfont icon-chakan1"></i> <span count="attention">0</span> </span> </div> </div> </div> </div> <div class="heard"> <div class="left"> <a href="https://www.maigoo.com/top/378617.html" target="_blank" class="citiao dhidden font16 b">补钙食物</a> <i class="iconfont icon-gou2"></i> </div> <div class="right"> <div class="xgtop10list"> <a href="https://www.maigoo.com/top/424524.html" target="_blank" class="xgtop10 font15 fff">含钙量高的10种坚果</a> <div class="tuijian font12 fff">荐</div> </div> <div class="xgtop10list"> <a href="https://www.maigoo.com/top/378617.html" target="_blank" class="xgtop10 font15 fff">最补钙的10种食物</a> </div> </div> <div class="clear"></div> </div> <div class="articlecont specialcont"> <div class="pagecolor18" id="t_container"> <div id="modellist-3910331" class="md_6018 modelbox tleft" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="md_citiaotop10 md_citiaotop10_text1"> <div class="mod_desc p line18em c666">有些蔬菜钙含量比较高，适当地食用可以帮助维持骨骼健康。在营养学界，一般钙含量在100毫克/100克以上的食物就可被称为高钙食物。那么含钙量高的10种蔬菜都有哪些呢？下面MAIgoo小编为大家介绍蕨菜干、苜蓿、胡萝卜缨、黄花菜、地笋、荠菜、罗勒、地肤、朝鲜蓟、羽衣甘蓝等十大高钙蔬菜。此外，芥菜、红薯叶、苋菜、小油菜、雪里红、小白菜等常见蔬菜也都属于高钙食物，一起来看看补钙蔬菜的相关内容吧。</div> </div> </div> <div class="clear"></div> </div> </div> <div id="modellist-3910332" class="md_2038 modelbox tcenter" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="mod_title bdcolor"> <div class="mod_word fcolor font50 line2em b"> <div class="oneline"> <div class="dhidden">含钙量高的10种蔬菜</div> </div> <span class="mod_s left"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i class="bgcolor"></i></i> </span> <span class="mod_s right"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i class="bgcolor"></i></i> </span> </div> </div> </div> </div> </div> <div id="modellist-3910333" class="md_3042 modelbox tleft"> <div class="mod_body"> <div class="mod_cont"> <ul> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/goomai/154586.html" target="_blank">蕨菜干（851mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20230310/09135544598_640x427.jpg?t=1678410835" width="640" height="427" alt="" /></p> <p>十大补钙蔬菜是哪些？蕨菜干的含钙量很高，每百克蕨菜的钙含量高达851毫克。蕨菜别称拳头菜、猫爪、龙头菜等，为凤尾蕨科多年生落叶草本植物，是我国传统大宗森林野生蔬菜之一，有“山菜之王”之称。蕨菜的食用部分是未展开的幼嫩叶芽，市场上常见的蕨菜是其腌制品或干品，蕨菜能够凉拌、炒食等，吃起来很是美味，清香滑润、口感脆嫩。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/brand10/list_9287.html" target="_blank">苜蓿（713mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20211119/15595837459_640x420.jpg?t=1637308798" width="640" height="420" alt="" /></p> <p>吃什么蔬菜补钙？苜蓿是一种富含矿物质的植物，特别是钙、铁、镁和锌等微量元素。苜蓿每百克含钙量为713mg，比牛奶（104mg/100g）还要高很多，可以为人体提供良好的补钙效果。苜蓿俗称金花菜、草头、秧草，有牧草之王的美称，也是一种营养丰富的绿色佳蔬。苜蓿的吃法有很多，如凉拌苜蓿、秧草包子、苜蓿炒鱼片、苜蓿鸡蛋饼、苜蓿蛋饺、苜蓿肉锅贴、咸秧草等等。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/citiao/1001965.html" target="_blank">胡萝卜缨（350mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20241108/11311855988_640x426.jpg" width="640" height="427" alt="" /></p> <p>胡萝卜缨是胡萝卜的叶子，营养价值非常高，新鲜胡萝卜叶子清洗干净后可以作为蔬菜食用。胡萝卜缨的钙含量比较高，每100g钙含量为350mg，是常见的含钙量高的10种蔬菜之一。胡萝卜缨被誉为“天然钙片”，除了富含钙外，胡萝卜缨还含有大量成骨必需的维生素K，有助于强健骨骼。烹饪胡萝卜缨时，可以选择蒸制，这样能最大限度地保留其营养成分。蒸胡萝卜缨的做法简单易行，只需将胡萝卜缨控干水分后，与蒜末、食盐、芝麻香油等调料拌匀，便可美味可口。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/maigoo/8744hhc_index.html" target="_blank">黄花菜（301mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20230303/18051887577_640x427.jpg?t=1677837918" width="640" height="427" alt="" /></p> <p>黄花菜，又叫金针菜，是百合科、萱草族、萱草属、黄花菜种的多年生草本植物。Ma igoo小编了解到，每100克黄花菜中的含钙量可达到301毫克，是十大含钙最多的蔬菜之一。另外金针菜还富含蛋白质、维生素等成分，是生活中比较受欢迎的一种蔬菜。黄花菜口感爽脆，可以炒着吃，也可以煲汤。黄花菜在我国南北各地均有栽培，其中四川渠县黄花菜、湖南祁东黄花菜等产地被称为“中国黄花之乡”。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/goomai/321602.html" target="_blank">地笋（297mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p>地笋又名地参、虫草参、银条菜、地蚕子，是十大含钙较高的蔬菜之一。据了解，每100克地笋中含有297毫克的钙‌‌，地笋的钙含量是牛奶的四倍，因此被称为“高钙蔬菜”‌。地笋的吃法也比较多，采摘地笋的嫩茎叶，可凉拌、炒食或做汤；晚秋以后采挖出的地笋，可鲜食或与鸡肉、猪肉等肉类一起炒食，或做酱菜等，也可与枸杞、粳米同煮成粥。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/goomai/154371.html" target="_blank">荠菜（294mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20240318/15492187868_640x426.jpg?t=1710748161" width="640" height="426" alt="" /></p> <p>荠菜作为一种野菜，深受人们的喜爱，荠菜不仅味美可口，而且营养丰富，被古人誉为“灵丹草”，是“天然之珍”。荠菜不仅含有丰富的氨基酸、蛋白质和维生素C，其钙含量也相当可观，每100克荠菜中含钙量约为294毫克。荠菜在中国各省区均有分布，最常见的吃法是荠菜猪肉饺子，还可以清炒、煮汤、凉拌等。但需注意，荠菜需要先焯水去除草酸再进行烹饪；荠菜性凉，不宜过量食用。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/goomai/198824.html" target="_blank">罗勒（285mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p style="text-indent:0px;text-align:center;"><img src="https://image.maigoo.com/upload/images/20180424/15034334815_640x450.jpg?t=1632996302" width="640" height="450" alt="" /></p> <p>罗勒，别名九层塔、金不换、千层塔、七层塔等，是一类可用于烹调的香草。罗勒叶的钙含量为285mg/100g，是含钙量高的10种蔬菜之一。在烹饪中，可作菜肴调味，无论是意大利的披萨、法国的菜肴，还是亚洲的炒菜，它都能为菜肴增添一抹独特的风味。干燥的罗勒可以和薰衣草、薄荷、马郁兰、柠檬马鞭草制成解压花草茶。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/citiao/357383.html" target="_blank">地肤（281mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p>含钙高的前十名蔬菜有哪些？地肤菜含钙量为每百克281毫克，是一种高钙野菜。地肤菜学名地肤，也叫扫帚菜、扫帚苗，幼苗及嫩茎叶可以食用，是春天的一种野菜，常用来凉拌、炒食、做馅、腌咸菜或晒干。扫帚苗做蒸菜很适合，将洗净的扫帚苗稍微控水后，加入食用油和面粉拌匀，放入蒸锅中蒸10～15分钟，蒸熟后佐以蒜泥、酱油、香油等调料食用。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/goomai/321514.html" target="_blank">朝鲜蓟（255mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p>哪些蔬菜有助于长高？一些含钙量比较高的蔬菜，如朝鲜蓟，钙含量为255mg/100g，适量食用对补钙长高有积极作用。朝鲜蓟，又称为洋蓟、菊蓟、菜蓟、法国百合、荷花百合等，为菊科菜蓟，属多年生草本植物，原产于欧洲地中海沿岸。朝鲜蓟以花苞为食用部位，可以炒食、生食、做汤和沙拉，也可以制作成罐头和果酱等等。</p> </div> </li> <li class="item2 relative"> <div class="star"></div> <div class="md_title font22 b c666 line2em"> <a href="https://www.maigoo.com/citiao/950883.html" target="_blank">羽衣甘蓝（254mg/100g）</a> </div> <div class="mod_item c666 line18em font16"> <p>羽衣甘蓝是十字花科的一种蔬菜，被称做营养丰富的超级蔬菜。羽衣甘蓝还是一种高钙食物，每100克羽衣甘蓝中含有约254毫克的钙，这一数值远超牛奶的含钙量。羽衣甘蓝可以用来榨汁、凉拌、炒食、做汤等等，吃法多样。为了更好地吸收羽衣甘蓝中的钙，建议将其与其他含钙丰富的食物一起食用，如乳制品和豆制品等。此外，还可以合理搭配富含维生素D的食物，如鱼类和海产品，有助于提高钙的吸收。‌</p> </div> </li> </ul> <div class="clear"></div> </div> </div> </div> <div id="modellist-3910334" class="md_2038 modelbox tcenter" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="mod_title bdcolor"> <div class="mod_word fcolor font50 line2em b"> <div class="oneline"> <div class="dhidden">更多</div> </div> <span class="mod_s left"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i class="bgcolor"></i></i> </span> <span class="mod_s right"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i class="bgcolor"></i></i> </span> </div> </div> </div> </div> </div> <div id="modellist-3910335" class="md_4058 modelbox tleft" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="itembox yuan col3"> <ul> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/282944.html" target="_blank">萝卜缨（238mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> 刺楸嫩叶（495mg/100g） </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/154349.html" target="_blank">芥菜（230mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/citiao/245924.html" target="_blank">百里香（218mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/321500.html" target="_blank">牛至（218mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/317899.html" target="_blank">蒲公英叶（216mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/154378.html" target="_blank">苋菜（215mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/165859.html" target="_blank">油菜（191mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/154470.html" target="_blank">乌塌菜（186mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/321605.html" target="_blank">辣木叶（185mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/brand10/list_7684.html" target="_blank">大蒜（181mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/205538.html" target="_blank">红薯叶（174mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/204904.html" target="_blank">木耳菜（166mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/goomai/205269.html" target="_blank">藠头（160mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/citiao/968562.html" target="_blank">芝麻菜（160mg/100g）</a> </div> </li> <li class="item font16 line18em tcenter fcolor bdcolor"> <div class="item_txt dhidden bdcolor"> <a href="https://www.maigoo.com/citiao/355652.html" target="_blank">油菜苔（156mg/100g）</a> </div> </li> </ul> <div class="clear"> </div> </div> </div> </div> <div class="clear"></div> </div> <div id="modellist-3910336" class="md_6018 modelbox tleft" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="md_citiaotop10 md_citiaotop10_shengming"> <div class="mod_desc font14 line18em c666"> <div class="content"> <p>含钙量高的10种蔬菜榜单，Maigoo小编主要依据该蔬菜钙元素的含量、吃法、网络关注指数以及与榜单主题的契合度，参考中国疾病预防控制中心营养与健康所的食物营养成分表，并综合参考互联网相关排行进行总结。榜单仅供参考，如有疑问，欢迎在末尾评论/交流。MAIGOO编辑提醒，适量食用高钙蔬菜对于补充人体所需的钙元素有积极作用，但是如果缺乏钙元素比较严重，还需要遵医嘱服用钙剂补充剂。</p> </div> <div class="content"> <i class="iconfont icon-bangdan color1"></i>本榜单仅供参考使用，如果对于该榜单您有更好的建议，请<a href="https://www.cn10.cn/answer/10620.html" target="_blank">推荐入榜/提交>></a><i class="iconfont icon-jiucuo color1"></i> </div> </div> </div> </div> <div class="clear"></div> </div> </div> <div id="modellist-3910337" class="md_2038 modelbox tcenter" model-fun=""> <div class="mod_body"> <div class="mod_cont"> <div class="mod_title bdcolor"> <div class="mod_word fcolor font50 line2em b"> <div class="oneline"> <div class="dhidden">更多相关榜单</div> </div> <span class="mod_s left"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i class="bgcolor"></i></i> </span> <span class="mod_s right"> <i class="bgcolor mod_line"></i> <i class="rotade45 mod_kuang bdcolor"><i 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