{"id":1605,"date":"2026-10-22T04:50:02","date_gmt":"2026-10-22T04:50:02","guid":{"rendered":"https:\/\/www.gritzo.com\/blogs\/?p=1605"},"modified":"2026-10-22T04:50:03","modified_gmt":"2026-10-22T04:50:03","slug":"10-calcium-rich-foods-for-kids-dairy-and-non-dairy-options-daily-chart","status":"publish","type":"post","link":"https:\/\/www.gritzo.com\/blogs\/10-calcium-rich-foods-for-kids-dairy-and-non-dairy-options-daily-chart\/","title":{"rendered":"10 Calcium-Rich Foods for Kids (Dairy and Non-Dairy Options &amp; Daily Chart)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">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\u2013700 mg for toddlers (1\u20133 years), 550\u20131,000 mg for young children (4\u20138 years), and 850\u20131,300 mg for older kids and teens (9\u201318 years).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this article, you\u2019ll 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.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daily_Calcium_Requirements_for_Children_by_Age\"><\/span><strong>Daily Calcium Requirements for Children by Age<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Given below is a list of daily calcium requirements for children according to their age group, according to the :&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Age Group<\/td><td>Calcium RDA for kids<\/td><\/tr><tr><td><strong>1\u20133 Years (Toddlers)<\/strong><\/td><td>500 mg\/day (<a href=\"https:\/\/metabolichealthdigest.com\/nutrient-requirements-for-indians-icmr-nin-2020\/\">ICMR<\/a>) | 700 mg\/day (<a href=\"https:\/\/publications.aap.org\/aapnews\/article-abstract\/33\/11\/14\/11427\/New-IOM-calcium-vitamin-D-dietary-guidelines?redirectedFrom=fulltext\">AAP\/IOM<\/a>)<\/td><\/tr><tr><td><strong>4\u20138 Years (Early Childhood)<\/strong><\/td><td>550\u2013650 mg\/day (<a href=\"https:\/\/metabolichealthdigest.com\/nutrient-requirements-for-indians-icmr-nin-2020\/\">ICMR<\/a>) | 1,000 mg\/day (<a href=\"https:\/\/publications.aap.org\/aapnews\/article-abstract\/33\/11\/14\/11427\/New-IOM-calcium-vitamin-D-dietary-guidelines?redirectedFrom=fulltext\">AAP\/IOM<\/a>)<\/td><\/tr><tr><td><strong>9\u201313 Years (Pre-Teens)<\/strong><\/td><td>850\u20131,000 mg\/day (<a href=\"https:\/\/metabolichealthdigest.com\/nutrient-requirements-for-indians-icmr-nin-2020\/\">ICMR<\/a>) | 1,300 mg\/day (<a href=\"https:\/\/publications.aap.org\/aapnews\/article-abstract\/33\/11\/14\/11427\/New-IOM-calcium-vitamin-D-dietary-guidelines?redirectedFrom=fulltext\">AAP\/IOM<\/a>)<\/td><\/tr><tr><td><strong>14\u201318 Years (Adolescents)<\/strong><\/td><td>1,000 mg\/day (<a href=\"https:\/\/metabolichealthdigest.com\/nutrient-requirements-for-indians-icmr-nin-2020\/\">ICMR<\/a>) | 1,300 mg\/day (<a href=\"https:\/\/publications.aap.org\/aapnews\/article-abstract\/33\/11\/14\/11427\/New-IOM-calcium-vitamin-D-dietary-guidelines?redirectedFrom=fulltext\">AAP\/IOM<\/a>)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_10_Calcium-Rich_Foods_for_Kids\"><\/span><strong>Top 10 Calcium-Rich Foods for Kids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The amounts of calcium stated below are only estimates; they may differ depending on the food type, manufacturer, cooking method, and portion size.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Cow&#8217;s Milk and Curd (Yogurt)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Calcium is readily available through dairy products like milk and curd. While a glass of 250 ml of cow\u2019s 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mix curd in a blend of banana or mango to make a smoothie.<\/li>\n\n\n\n<li>Curd with lunch.<\/li>\n\n\n\n<li>Making a bark of yogurt-blended fruits.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Paneer and Cheese<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Serve cubed paneer with mild seasonings.<\/li>\n\n\n\n<li>Make a paneer roll using whole wheat roti.<\/li>\n\n\n\n<li>Include cheese in your vegetable sandwich.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ragi (Finger Millet)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have ragi porridge\u00a0<\/li>\n\n\n\n<li>Make ragi-banana cakes.<\/li>\n\n\n\n<li>Eat soft ragi idlis with sambar.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Fortified Plant Milks and Fruit Juices<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fortified soy, almond, and other types of plant-based drinks may supply calcium levels comparable to cow&#8217;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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume: Shake well before serving because the fortification of calcium settles at the bottom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Calcium-Set Tofu and Edamame<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fry tofu fingers in a pan.<\/li>\n\n\n\n<li>Toss tofu cubes in stir-fried vegetables.<\/li>\n\n\n\n<li>Mash cooked edamame to make a paste.<\/li>\n\n\n\n<li>For toddlers, offer appropriate foods to avoid choking hazards.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Sesame Seeds (Til) and Chia Seeds<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ways of consumption:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Put ground sesame in chutney;<\/li>\n\n\n\n<li>Apply tahini thinned on the bread;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">(Ground seeds and tahini paste improve mineral absorption and digestibility)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Green Vegetables: Broccoli, Bok Choy and Amaranth Leaves<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2013180 mg of calcium per cooked cup. They have high absorption efficiency (~40\u201350%), unlike spinach, where oxalates bind to calcium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Broccoli can be served steamed with a cheese dip or in the form of green smoothies.<\/li>\n\n\n\n<li>Chopped leaves of amaranth can be added to dal.<\/li>\n\n\n\n<li>Vegetables like bok choy can be mixed in finely chopped form in parathas and vegetable cheela.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Almonds and Almond Butter<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The quantity of calcium found in almonds is 260 milligrams per 100 grams. In addition, almonds offer good unsaturated fats, protein, and vitamin E.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here to consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soak almonds overnight and peel them for younger kids to eat.\u00a0<\/li>\n\n\n\n<li>Spread some almond butter and spread it thinly on whole wheat bread.<\/li>\n\n\n\n<li>Combine finely chopped almonds in porridge.<\/li>\n\n\n\n<li>Use almond powder in pancakes.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Dried Figs (Anjeer)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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\u20135 dried figs).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chopped dried figs added to warm oatmeal.<\/li>\n\n\n\n<li>Fig softened using water and blended into a paste.<\/li>\n\n\n\n<li>Homemade trail mix.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. White Beans and Chickpeas<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How to consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Create hummus from soft-cooked chickpeas that you can eat as a dip with cucumbers.<\/li>\n\n\n\n<li>Cook a mild chickpea salad.<\/li>\n\n\n\n<li>Mash white beans to create a creamy bean dip.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Non-Dairy_Calcium_Sources_for_Lactose-Intolerant_or_Milk-Averse_Kids\"><\/span><strong>Non-Dairy Calcium Sources for Lactose-Intolerant or Milk-Averse Kids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your child may not like drinking milk for many reasons. One is, of course, picky-eating habits, and the other may be lactose intolerance.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lactose intolerance may cause conditions like bloating, gas formation, and diarrhoea. Or your child may simply dislike the flavor and consistency of milk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a few non-dairy calcium foods for kids that will help your child get calcium even without drinking milk.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A Sample Non-Dairy Calcium Meal Plan<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Meal<\/strong><\/td><td><strong>Lactose-free calcium options<\/strong><\/td><td><strong>Approximate calcium<\/strong><\/td><\/tr><tr><td>Breakfast<\/td><td>Ragi porridge made with 250 ml fortified soy milk<\/td><td>~350 mg<\/td><\/tr><tr><td>Snack<\/td><td>Apple slices with 1 tbsp almond butter<\/td><td>~40 mg<\/td><\/tr><tr><td>Lunch\/Dinner<\/td><td>Calcium-set tofu stir-fry with broccoli<\/td><td>~250 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Key_Factors_That_Support_Calcium_Absorption_in_Kids\"><\/span><strong>Key Factors That Support Calcium Absorption in Kids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calcium absorption in kids does not depend on foods alone. Your child&#8217;s body should be able to absorb the calcium consumed.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Vitamin D Helps the Body Absorb Calcium<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D bone health: Without sufficient vitamin D, calcium absorption is reduced to 10 to 15 percent in the body.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019s where supplements come in. Always consult your paediatrician before taking a supplement.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Active Play Supports Strong Bones<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Absorption Inhibitors<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oxalates and phytates<\/strong>: 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Excessive carbonated drinks and high sodium:<\/strong> Carbonated drinks have high sodium in them. Excessive consumption of carbonated drinks can lead to increased excretion of calcium through the urine.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Quick 5-Minute Calcium-Rich Snack Ideas<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No need to forego healthy snacking due to busy schedules. Here are some easy snack ideas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Banana-Chia Smoothie<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Paneer\/Tofu Tikka Roll<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Ragi-Oat Bites<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019s age group by ensuring that there are no hard or sticky bits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Building_Strong_Bones_Starts_With_Everyday_Habits\"><\/span><strong>Building Strong Bones Starts With Everyday Habits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concerned about your child&#8217;s daily nutrient intake? Explore our <a href=\"https:\/\/www.gritzo.com\/blogs\/building-blocks-for-growth-a-parents-guide-to-protein-for-kids\/\">certified paediatric nutrition guide<\/a> or consult a registered dietitian to create a personalized, kid-friendly meal chart today!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1605","post","type-post","status-publish","format-standard","has-post-thumbnail","category-uncategorized","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 Calcium-Rich Foods for Kids (Dairy and Non-Dairy Options &amp; Daily Chart) - GRITZO<\/title>\n<meta name=\"description\" content=\"Explore top calcium-rich foods for kids, including daily age requirements, non-dairy options, and absorption tips for healthy growth and strong bones.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gritzo.com\/blogs\/10-calcium-rich-foods-for-kids-dairy-and-non-dairy-options-daily-chart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Calcium-Rich Foods for Kids (Dairy and Non-Dairy Options &amp; 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