10 Calcium-Rich Foods for Kids (Dairy and Non-Dairy Options & Daily Chart)

Calcium aids in bone and teeth development in children, helps in proper muscle movements, and is essential for maintaining nervous system health. Good food sources of calcium that you can give to your children are milk, curd, paneer, ragi, fortified plant milk, tofu, sesame seeds, almonds, green vegetables, and chickpeas. There are varying levels of calcium required by children depending on their age, and thus the exact amount is important. Daily recommended calcium intake ranges from 500–700 mg for toddlers (1–3 years), 550–1,000 mg for young children (4–8 years), and 850–1,300 mg for older kids and teens (9–18 years).

In this article, you’ll learn about daily recommended targets (ICMR vs. Global), dairy vs. plant-based sources, absorption hacks, and meal planning for calcium-rich foods for your kids.  

Daily Calcium Requirements for Children by Age

Calcium intake requirements vary for every age group. Over 90% of adult bone mass is formed by the age of 18. Hence, it is very crucial that you consistently keep your calcium intake in check, especially during the growth spurt phase. 

Given below is a list of daily calcium requirements for children according to their age group, according to the :  

Top 10 Calcium-Rich Foods for Kids

When it comes to eating foods rich in calcium, there are a lot of options. Have a look at these top 10 calcium-rich foods.

The amounts of calcium stated below are only estimates; they may differ depending on the food type, manufacturer, cooking method, and portion size.

1. Cow’s Milk and Curd (Yogurt)

Calcium is readily available through dairy products like milk and curd. While a glass of 250 ml of cow’s milk has approximately 300 mg of calcium, a cup of curd has 200-300 mg depending on quantity and preparation. Calcium found in milk and curd is easily absorbed, and the probiotics in curd support digestion.

How to consume:

• Mix curd in a blend of banana or mango to make a smoothie.
• Curd with lunch.
• Making a bark of yogurt-blended fruits. 

2. Paneer and Cheese

Paneer is a valuable provider of calcium and protein. Paneer contains varying quantities of calcium, but one might be able to get up to 200 mg from 100g of this food. Cheeses are good providers of calcium, but again, depending on their type. Paneer is also rich in protein and has fat-soluble nutrients that support active growth. 

How to consume: 

• Serve cubed paneer with mild seasonings.
• Make a paneer roll using whole wheat roti.
• Include cheese in your vegetable sandwich.

3. Ragi (Finger Millet)

Ragi is the richest source of calcium when compared to other cereals. 100 grams of uncooked ragi contains about 344 mg of calcium. Ragi is also naturally gluten-free and provides dietary fibre and iron. 

How to consume:

• Have ragi porridge 
• Make ragi-banana cakes.
• Eat soft ragi idlis with sambar.

4. Fortified Plant Milks and Fruit Juices

Fortified soy, almond, and other types of plant-based drinks may supply calcium levels comparable to cow’s milk. Some fortified drinks have about 300 mg per cup, although amounts may differ from one manufacturer to another on the basis of fortification. Fortified plant milks are direct substitutes for milk-allergic or lactose-intolerant children.

How to consume: Shake well before serving because the fortification of calcium settles at the bottom.

5. Calcium-Set Tofu and Edamame

When calcium is added during manufacturing using calcium salts, such as calcium sulfate, we get tofu. It is an effective non-dairy source of calcium, with some varieties having about 200 to 350 mg per 100g and others having lower levels. 

Tofu is a complete protein and has an easy texture for toddlers. Edamame is an immature form of soybean, which is a source of protein, fiber, and less calcium.

How to consume: 

• Fry tofu fingers in a pan.
• Toss tofu cubes in stir-fried vegetables.
• Mash cooked edamame to make a paste.
• For toddlers, offer appropriate foods to avoid choking hazards.

6. Sesame Seeds (Til) and Chia Seeds

Raw sesame has quite a lot of calcium, and its concentration is up to 975 mg per 100 g, whereas chia has about 600 mg per 100 g. They have a concentrated mineral profile with calcium, magnesium, and phosphorus. 

Ways of consumption: 

• Put ground sesame in chutney;
• Apply tahini thinned on the bread;

(Ground seeds and tahini paste improve mineral absorption and digestibility)

7. Green Vegetables: Broccoli, Bok Choy and Amaranth Leaves

Low-oxalate green vegetables like broccoli, bok choy, and amaranth leaves are good sources of calcium and are easily absorbed by the body. They offer up to 100–180 mg of calcium per cooked cup. They have high absorption efficiency (~40–50%), unlike spinach, where oxalates bind to calcium.

How to consume:

• Broccoli can be served steamed with a cheese dip or in the form of green smoothies.
• Chopped leaves of amaranth can be added to dal.
• Vegetables like bok choy can be mixed in finely chopped form in parathas and vegetable cheela.

8. Almonds and Almond Butter

The quantity of calcium found in almonds is 260 milligrams per 100 grams. In addition, almonds offer good unsaturated fats, protein, and vitamin E.

Here to consume:

• Soak almonds overnight and peel them for younger kids to eat. 
• Spread some almond butter and spread it thinly on whole wheat bread.
• Combine finely chopped almonds in porridge.
• Use almond powder in pancakes.

9. Dried Figs (Anjeer)

Dried figs are also sources of calcium and dietary fibre. They have natural sugar content, and you get up to 160 mg of calcium per 100g (~4–5 dried figs). 

How to consume: 

• Chopped dried figs added to warm oatmeal.
• Fig softened using water and blended into a paste.
• Homemade trail mix. 

10. White Beans and Chickpeas

Beans and chickpeas provide calcium, vegetable proteins, fiber, and complex carbohydrates. One cooked cup can contain 80-120 mg of calcium, based on type and preparation.

How to consume:

• Create hummus from soft-cooked chickpeas that you can eat as a dip with cucumbers.
• Cook a mild chickpea salad.
• Mash white beans to create a creamy bean dip.

Non-Dairy Calcium Sources for Lactose-Intolerant or Milk-Averse Kids

Your child may not like drinking milk for many reasons. One is, of course, picky-eating habits, and the other may be lactose intolerance. 

Lactose intolerance may cause conditions like bloating, gas formation, and diarrhoea. Or your child may simply dislike the flavor and consistency of milk.

Here are a few non-dairy calcium foods for kids that will help your child get calcium even without drinking milk. 

A Sample Non-Dairy Calcium Meal Plan

Key Factors That Support Calcium Absorption in Kids

Calcium absorption in kids does not depend on foods alone. Your child’s body should be able to absorb the calcium consumed. 

1. Vitamin D Helps the Body Absorb Calcium

Vitamin D bone health: Without sufficient vitamin D, calcium absorption is reduced to 10 to 15 percent in the body. 

The sources of vitamin D include appropriate exposure to sunlight, foods fortified with vitamin D, and certain foods including eggs and fatty fish. However, only foods may not be enough for most children. That’s where supplements come in. Always consult your paediatrician before taking a supplement. 

2. Active Play Supports Strong Bones

Bone development takes place through weight-bearing exercises, as they signal bones to deposit calcium. These include running, jumping, dancing, climbing, and age-appropriate physical activity.

There is no need for children to have an elaborate fitness program. Physical activity, together with a healthy diet and sufficient rest, forms a good foundation.

3. Absorption Inhibitors

Oxalates and phytates: Raw spinach and rhubarb bind calcium because they contain high levels of oxalic acid (oxalates). Heat, especially methods like boiling and discarding the cooking water, breaks down and dissolves a portion of the soluble oxalates.

Excessive carbonated drinks and high sodium: Carbonated drinks have high sodium in them. Excessive consumption of carbonated drinks can lead to increased excretion of calcium through the urine. 

Quick 5-Minute Calcium-Rich Snack Ideas

No need to forego healthy snacking due to busy schedules. Here are some easy snack ideas.

1. Banana-Chia Smoothie

Mix 250 ml of almond or soy milk fortified with calcium, along with one banana and one teaspoon to one tablespoon of chia seeds. The milk should have calcium information on its label. Also, soak the chia seeds in water beforehand.

2. Paneer/Tofu Tikka Roll

Place soft and lightly spiced paneer or calcium-set tofu inside a whole wheat roti. Include finely chopped vegetables to make the snack more fiber-rich.

3. Ragi-Oat Bites

Combine ragi flour or roasted ragi with oats, soft dates, and some nut or seed butter. Form them into small bite-size pieces. Make sure you make adjustments according to your child’s age group by ensuring that there are no hard or sticky bits.

Building Strong Bones Starts With Everyday Habits

Strong bones will take time to form. Provide your kids with calcium-enriched foods at every mealtime, feed them foods high in vitamin D, support active play, and develop a well-rounded diet based on the dietary preferences of your child.

You do not have to make all the meals perfect for your little one. All you have to do is form consistent eating routines and introduce new foods regularly while not forcing your child to eat every piece.

Concerned about your child’s daily nutrient intake? Explore our certified paediatric nutrition guide or consult a registered dietitian to create a personalized, kid-friendly meal chart today!