Getting your Calcium in Japan

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I don’t drink milk. Cow’s milk gives me a stomach ache and although I like soy milk I don’t drink it very often.  Now, post nuclear incident, some people are avoiding milk for the time being. You can always take a supplement but I prefer to get my vitamins and minerals as naturally as possible. Here a list of some calcium rich foods in Japan. I found an excellent list here in Japanese. I have translated the top 32 with water content above forty percent and the top eight with water content forty percent or below.

All amounts are milligrams per 100g serving.

The top 32 calcium rich foods in Japan with water content over 40%

Sakura shrimp (sakura ebi)

桜えび

690

Processed cheese

プロセスチーズ

630

Dried tiny white fish (usually Japanese anchovies) (shirasuhoshi)

しらす干し(半乾燥)

520

Japanese sand lance (ikanago)

いかなご

500

Japanese smelt – fried or natural (ayu)

あゆ(天然/焼)

480

Camembert cheese

カマンベールチーズ

460

Japanese pond smelt

わかさぎ

450

Whole dried sardines (iwashi no maruboshi)

いわしの丸干

440

Sardines (iwashi) packed in oil

いわしの油漬

350

Shishamo smelt (shishamo)

ししゃも

350

Thin deep-fried tofu (aburaage)

油揚げ

300

Parsley

パセリ

290

Kabu leaves preserved in rice bran (nuka) (kabu no ha no nukatuke)

かぶの葉のぬか漬

280

Ganmodoki (a processed tofu product)

がんもどき

270

Jew’s Mallow

モロヘイヤ

260

Mackerel canned in water (saba no mizunikama)

さばの水煮缶

260

Thick deep fried tofu (atsuage)

厚揚げ

240

Basil

バジル

240

Shiso leaf

しそ

230

Daikon radish leaves

だいこんの葉

220

Kale

ケール

220

Mini daikon leaves (tsumamiha)

つまみ菜

210

Raw potherb mustard (mizuna)

きょうな(生)

210

Dried tiny white fish (shirasuhoshi)

しらす干し

210

Potherb mustard picked with salt

(also known as mizuna)

きょう菜の塩漬

200

Kabu (turnip) leaves

かぶの葉

190

Raw konoshiro gizzard shad (nama konoshiro)

このしろ(生)

190

Sardines preserved in salt water (mezashi)

めざし

180

Arabesque greenling – dried opened (hokke – hiraki)

ほっけ(開き)

160

Preserved mustard leaves (karashihatuke)

からし菜漬け

150

Miso (made from soy)

みそ(豆みそ)

150

Rape (komatsuna)

小松菜

150

The top eight calcium rich foods in Japan with water content 40% or below

Dried shrimp (hoshi ebi)

干しえび

7100

Dried sardines (niboshi)

煮干し

2200

Dried sakura shrimp (sakuraebi no suboshi)

桜えびの素干し

2000

Preserved shrimp boiled in soy sauce (Ebi no tsukudani)

えびの佃煮

1800

Hijiki (dark edible seaweed)

ひじき(乾)

1400

Salted green peas (endomame – shiomame)

えんどう豆(塩豆)

1300

Parmesan cheese

パルメザンチーズ

1300

Sesame seeds (goma)

ごま

1200

 

**I am neither a dietician or a physician. I merely translated this list. Please contact a dietitian or physician for nutrition advice**

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