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WHY DO YOU NEED CALCIUM AND VITAMIN D?
Calcium is one of the minerals that you need to be healthy. Calcium is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves to work properly. Vitamin D helps you to absorb and use calcium. Both calcium and vitamin D may have other health benefits, but more research is needed.
To keep bones strong, your body is constantly breaking
down old bone cells and growing new ones, the same way it sheds and
replaces skin cells. To fuel bone growth, keep bone density strong, and
prevent osteoporosis, you need a good supply of calcium from dairy
products and other foods.
But you also need enough
vitamin D. Without it, you could drink milk all day and the calcium in
it wouldn't do you much good. Vitamin D is key in absorbing calcium from
the food you eat -- calcium that would otherwise get sent out of the
body as waste.
Along with weight-bearing exercise, calcium and vitamin D go together for good bone density -- and good health in general.HOW MUCH CALCIUM AND VITAMIN D DO YOU NEED?
Recommended Calcium Intake1| Age (Male and Female unless otherwise indicated) | |
| 0-6 months | 200 mg/day |
| 7-12 months | 260 mg/day |
| 1-3 years | 700 mg/day |
| 4-8 years | 1000 mg/day |
| 9-18 years | 1300 mg/day |
| 19-50 years (female) | 1000 mg/day |
| 19-70 years (male) | 1000 mg/day |
| Over 50 years (female) | 1200 mg/day |
| Over 70 years (male) | 1200 mg/day |
Recommended Vitamin D Intake1
| Age (Male and Female) | |
| 0-1 year | 400 IU/day |
| 1-70 years | 600 IU/day |
| Over 70 years | 800 IU/day |
1 People with osteoporosis may need more calcium and vitamin D. Check with your doctor.
WHAT FOODS CONTAIN VITAMIN D?
There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Check the labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D.
You may find it difficult to get enough vitamin D from foods,
so you may want to consider taking a vitamin D supplement. Most multiple
vitamin supplements contain vitamin D. Breastfed babies under 1 year of
age need 400 IU of vitamin D from a supplement each day. People over 50
years of age need extra vitamin D, and they should take a supplement
with 400 IU each day.FOOD SOURCES OF VITAMIN D
| Food | Serving | Vitamin D (IU) |
| Milk | 1 cup | 103 |
| Fortified rice or soy beverage | 1 cup | 88 |
| Fortified orange juice | 1/2 cup | 53 |
| Fortified margarine | 2 tsp | 51 |
| Egg yolk | 1 | 25 |
| Herring, cooked | 75 g | 162 |
| Trout, cooked | 75 g | 210 |
| Mackerel, cooked | 75 g | 81 |
| Salmon, Atlantic, cooked | 75 g | 246 |
| Salmon, chum, canned | 75 g | 168 |
| Salmon, pink, canned | 75 g | 435 |
| Salmon, sockeye, canned | 75 g | 585 |
| Sardines, Atlantic, canned | 75 g | 70 |
| Sardines, Pacific, canned | 75 g | 360 |
| Tuna, canned, light or white | 75 g | 44 |
| Tuna, yellowfin (albacore, ahi), cooked | 75 g | 105 |
| Tuna, skipjack, cooked | 75 g | 381 |
| Tuna, bluefin, cooked | 75 g | 690 |
#1: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and naturally contains very high levels
of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or
1360IU (340% DV) in a single tablespoon.
#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains
more vitamin D than cooked, and fatty cuts
will contain more than lean cuts. Further, fish canned in oil will have
more vitamin D than those canned in water. Raw fish
is typically eaten in the form of sushi. Raw Atlantic Herring provides
the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU
(499% DV) per fillet,
and 456IU (76% DV) per ounce. It is followed by Pickled Herring with
680IU (113% DV) per 100g serving, Canned Salmon (127% DV),
Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel
(42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients.
Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined
sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups),
and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check
the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of
vitamin b12,
zinc,
iron,
manganese,
selenium,
and copper. Oysters are also
high in
cholesterol and
should be eaten in moderation by people at risk of heart disease or stroke.
Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more
affordable
than people think.
Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and
calcium.
Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce.
Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup.
Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good
source of
vitamin b12,
and copper. Unfortunately, they are also
high in cholesterol and
sodium, and so should be limited by people at risk of
hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or
16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams,
and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in
calcium,
so it makes sense to fortify them with vitamin D. Milk can provide up to
52.0IU
(13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup.
Cheese can provide up to
6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a
single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of
vitamin B12,
and protein.
Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.
#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide
Vitamin B5 (Pantothenic Acid)
and
copper.
Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving,
or 7.6IU (2% DV) per ounce.
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99
Cod liver oil has been a popular supplement for many years and naturally contains very high levels
of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or
1360IU (340% DV) in a single tablespoon.
#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains
more vitamin D than cooked, and fatty cuts
will contain more than lean cuts. Further, fish canned in oil will have
more vitamin D than those canned in water. Raw fish
is typically eaten in the form of sushi. Raw Atlantic Herring provides
the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU
(499% DV) per fillet,
and 456IU (76% DV) per ounce. It is followed by Pickled Herring with
680IU (113% DV) per 100g serving, Canned Salmon (127% DV),
Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel
(42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients.
Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined
sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups),
and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check
the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of
vitamin b12,
zinc,
iron,
manganese,
selenium,
and copper. Oysters are also
high in
cholesterol and
should be eaten in moderation by people at risk of heart disease or stroke.
Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more
affordable
than people think.
Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and
calcium.
Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce.
Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup.
Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good
source of
vitamin b12,
and copper. Unfortunately, they are also
high in cholesterol and
sodium, and so should be limited by people at risk of
hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or
16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams,
and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in
calcium,
so it makes sense to fortify them with vitamin D. Milk can provide up to
52.0IU
(13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup.
Cheese can provide up to
6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a
single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of
vitamin B12,
and protein.
Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.
#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide
Vitamin B5 (Pantothenic Acid)
and
copper.
Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving,
or 7.6IU (2% DV) per ounce.
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99
WHAT FOODS CONTAIN CALCIUM?
RWhat foods contain calcium?
Breastfeeding is the best way to meet your baby's calcium needs.
Infant formula provides calcium for babies who can not be breastfed.Milk, yogurt and cheese are very high in calcium. Other good sources include calcium enriched orange juice, rice beverages, and soy beverages. For more information, see Food Sources of Calcium below.
More than just a high vitamin D food, mushrooms also provide
Vitamin B5 (Pantothenic Acid)
and
copper.
Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving,
or 7.6IU (2% DV) per ounce.
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99
#1: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and naturally contains very high levels
of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or
1360IU (340% DV) in a single tablespoon.
#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains
more vitamin D than cooked, and fatty cuts
will contain more than lean cuts. Further, fish canned in oil will have
more vitamin D than those canned in water. Raw fish
is typically eaten in the form of sushi. Raw Atlantic Herring provides
the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU
(499% DV) per fillet,
and 456IU (76% DV) per ounce. It is followed by Pickled Herring with
680IU (113% DV) per 100g serving, Canned Salmon (127% DV),
Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel
(42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients.
Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined
sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups),
and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check
the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of
vitamin b12,
zinc,
iron,
manganese,
selenium,
and copper. Oysters are also
high in
cholesterol and
should be eaten in moderation by people at risk of heart disease or stroke.
Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more
affordable
than people think.
Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and
calcium.
Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce.
Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup.
Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good
source of
vitamin b12,
and copper. Unfortunately, they are also
high in cholesterol and
sodium, and so should be limited by people at risk of
hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or
16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams,
and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in
calcium,
so it makes sense to fortify them with vitamin D. Milk can provide up to
52.0IU
(13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup.
Cheese can provide up to
6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a
single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of
vitamin B12,
and protein.
Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.
#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide
Vitamin B5 (Pantothenic Acid)
and
copper.
Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving,
or 7.6IU (2% DV) per ounce.
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.9Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who can not be breastfed.
Cod liver oil has been a popular supplement for many years and naturally contains very high levels
of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or
1360IU (340% DV) in a single tablespoon.
#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains
more vitamin D than cooked, and fatty cuts
will contain more than lean cuts. Further, fish canned in oil will have
more vitamin D than those canned in water. Raw fish
is typically eaten in the form of sushi. Raw Atlantic Herring provides
the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU
(499% DV) per fillet,
and 456IU (76% DV) per ounce. It is followed by Pickled Herring with
680IU (113% DV) per 100g serving, Canned Salmon (127% DV),
Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel
(42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients.
Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined
sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups),
and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check
the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of
vitamin b12,
zinc,
iron,
manganese,
selenium,
and copper. Oysters are also
high in
cholesterol and
should be eaten in moderation by people at risk of heart disease or stroke.
Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more
affordable
than people think.
Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and
calcium.
Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce.
Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup.
Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good
source of
vitamin b12,
and copper. Unfortunately, they are also
high in cholesterol and
sodium, and so should be limited by people at risk of
hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or
16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams,
and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in
calcium,
so it makes sense to fortify them with vitamin D. Milk can provide up to
52.0IU
(13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup.
Cheese can provide up to
6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a
single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of
vitamin B12,
and protein.
Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.
#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide
Vitamin B5 (Pantothenic Acid)
and
copper.
Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving,
or 7.6IU (2% DV) per ounce.
Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.9Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who can not be breastfed.
WHAT IF YOU DON'T EAT DAIRY PRODUCTS?
Every day, choose a variety of foods containing calcium and
see the list below. Plan your food choices carefully. If you find
it difficult to get the recommended amounts of calcium and vitamin D
from foods, a combination of food sources and supplements is recommended.FOOD SOURCES OF CALCIUM
Conversion Table| 1 cup = 250 mL 3/4 cup = 175 mL 1/2 cup = 125 mL 1/4 cup = 60 mL |
| Dairy Foods | Serving | calcium (mg) |
| Milk, whole, 2%, 1% skim |
1 cup
|
291-324
|
| Milk, evaporated |
1/2 cup
|
367
|
| Buttermilk |
1 cup
|
300-370
|
| Kefir |
1 cup
|
267
|
| Cheese, hard |
50 g
|
370 (average)*
|
| Processed cheese spread |
4 Tbsp
|
348
|
| Cheese, processed slices |
50 g
|
276
|
| Cottage cheese, 1 or 2% |
1 cup
|
156
|
| Cottage cheese, <0.1% |
1 cup
|
51
|
| Pudding or custard made with milk |
1/2 cup
|
150
|
| Yogurt, plain |
3/4 cup
|
290 (average)*
|
| Yogurt, fruit bottom |
3/4 cup
|
233 (average)*
|
| Frozen yogurt, soft serve |
1/2 cup
|
110
|
| Ice cream |
1/2 cup
|
97
|
| *calcium content varies, check label | ||
| Beans and Bean Products | Serving | calcium (mg) |
| Tofu, medium firm or firm, made with calcium sulphate |
150 g
|
347
|
| Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride |
150 g
|
234
|
| White beans |
3/4 cup
|
119
|
| Navy beans |
3/4 cup
|
93
|
| Black turtle beans |
3/4 cup
|
75
|
| Pinto beans, chickpeas |
3/4 cup
|
58
|
| Nuts and Seeds | Serving | calcium (mg) |
| Tahini (sesame seed butter) |
2 Tbsp
|
130
|
| Almonds, dry roast |
1/4 cup
|
93
|
| Almond butter |
2 Tbsp
|
88
|
| Sesame seed kernels, dried |
1/4 cup
|
50
|
| Meats, Fish, and Poultry | Serving | calcium (mg) |
| Sardines, Atlantic, canned with bones |
75 g
|
286
|
| Sardines, Pacific, canned with bones |
75 g
|
180
|
| Salmon, canned with bones |
75 g
|
208
|
| Grains | Serving | calcium (mg) |
| Bannock |
1 med (37g)
|
84
|
| Oats, instant, regular, no sugar added |
1 pouch
|
82
|
| Non Dairy Drinks | Serving | calcium (mg) |
| Fortified rice or soy beverage |
1 cup
|
319**
|
| Orange juice fortified with calcium and vitamin D |
1/2 cup
|
185
|
| Regular soy beverage |
1 cup
|
98
|
| Vegetables (all measures for cooked vegetables) | Serving | calcium (mg) |
| Turnip greens |
1/2 cup
|
104
|
| Chinese cabbage/bok choy |
1/2 cup
|
84
|
| Okra |
1/2 cup
|
65
|
| Mustard greens |
1/2 cup
|
55
|
| Kale |
1/2 cup
|
49
|
| Chinese broccoli/gai lan |
1/2 cup
|
46
|
| Broccoli |
1/2 cup
|
33
|
| Fruit |
Serving
|
calcium (mg)
|
| Orange |
1 med
|
52
|
| Other | Serving | calcium (mg) |
| Blackstrap molasses |
1 Tbsp
|
179
|
| Asian Foods | Serving | calcium (mg) |
| Dried fish, smelt |
35 g
|
560
|
| Daylily flower |
100g
|
301
|
| Tempeh, cooked |
100g
|
96
|
| Fat choy (black moss), dried |
10g
|
88-122
|
| Soy bean curd slab, semisoft |
100 g
|
308
|
| Soybean milk film, stick shape |
100g
|
77
|
| Seaweed, Wakame, raw |
1/2 cup
|
63
|
| Seaweed, dry (agar) |
1/2 cup
|
50
|
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