Children need 700 mg of calcium a day at ages 1 to 3, 1,000 mg at ages 4 to 8, and 1,300 mg from ages 9 to 18, according to the US recommendations from the NIH Office of Dietary Supplements. That’s roughly 2 to 3 servings of dairy or calcium-fortified alternatives a day for younger children and 3 to 4 for teenagers. Milk, yogurt, cheese, calcium-set tofu, fortified plant drinks and canned fish with soft bones are the richest sources. Vitamin D matters too, because it helps the body absorb calcium.
Why calcium matters for children
Calcium builds bones and teeth. Childhood and the teenage years are when bones grow and strengthen fastest, which is why calcium needs peak between ages 9 and 18. Calcium also plays a part in muscle and nerve function.
How much calcium children need
| Age | US recommended daily amount |
|---|---|
| 0 to 6 months | 200 mg (adequate intake) |
| 7 to 12 months | 260 mg (adequate intake) |
| 1 to 3 years | 700 mg |
| 4 to 8 years | 1,000 mg |
| 9 to 18 years | 1,300 mg |
Source: the NIH Office of Dietary Supplements. Recommendations differ between countries: UK reference amounts are lower, for example, but the advice to include calcium-rich foods every day is the same everywhere.
Calcium in common foods
Per 100 g, from USDA FoodData Central:
| Food (100 g) | Calcium | In a typical child’s portion |
|---|---|---|
| Cheddar cheese | 710 mg | 20 g slice: about 142 mg |
| Tofu, firm, calcium-set | 683 mg | 50 g: about 342 mg |
| Sardines, canned with bones | 382 mg | 30 g: about 115 mg |
| Almonds | 269 mg | 15 g (older children only): about 40 mg |
| Kale, raw | 254 mg | 30 g: about 76 mg |
| Fortified soy drink | 123 mg | 200 ml: about 246 mg |
| Plain whole-milk yogurt | 121 mg | 125 g pot: about 151 mg |
| Whole milk | 113 mg | 200 ml glass: about 226 mg |
| Broccoli | 47 mg | 50 g: about 24 mg |
Spinach contains calcium, but the body can’t absorb much of it, as the NHS notes, so it isn’t a good source.
What a day of calcium looks like
For a 6-year-old aiming for 1,000 mg:
| Meal | Food | Calcium (approx.) |
|---|---|---|
| Breakfast | Porridge made with 200 ml milk | 226 mg |
| Snack | 125 g plain yogurt with fruit | 151 mg |
| Lunch | Cheese sandwich (20 g cheddar) | 142 mg |
| After school | 200 ml glass of milk | 226 mg |
| Dinner | Tofu stir-fry (50 g calcium-set tofu) with broccoli | 366 mg |
| Total | about 1,110 mg |
Values calculated from USDA FoodData Central. Bread, fortified cereals and other foods add more.
Calcium for children who don’t drink milk
If your child has a milk allergy, is lactose intolerant or follows a vegan diet:
- Choose calcium-fortified plant drinks, such as soy, oat or pea drinks with added calcium. Check the label, because not all are fortified.
- Use calcium-set tofu, which is one of the richest plant sources.
- Include fortified cereals and breads.
- Offer canned fish with soft bones, such as sardines or salmon, if your child eats fish.
- Add tahini, beans and green vegetables such as broccoli and kale.
Rice drinks shouldn’t be given to children under 5, according to the NHS, because of the arsenic they can contain. Talk to your child’s doctor or a dietitian if your child can’t have dairy, to make sure they get enough calcium and other nutrients. Our guide to starting a vegan diet covers calcium sources in more detail.
Don’t forget vitamin D
Vitamin D helps the body absorb calcium. The NHS recommends 10 mcg of vitamin D a day for children from age 1, and suggests everyone consider a supplement in autumn and winter. Babies who are breastfed, or who have less than 500 ml of infant formula a day, should have a daily 8.5 to 10 mcg supplement. Our guide to vitamin D explains more.
Calcium supplements for children
Most children can get enough calcium from food, and supplements aren’t usually needed. Too much calcium from supplements can cause problems such as constipation, and the NIH Office of Dietary Supplements sets upper limits for each age. Only give your child a calcium supplement if a doctor or dietitian recommends it.
Making calcium-rich foods appealing
- Smoothies made with milk or fortified soy drink, yogurt and fruit. Our green smoothie is a good starting point.
- Cheese on toast or in sandwiches.
- Yogurt with fruit as a snack or dessert. Choose plain or low-sugar yogurts.
- Milky drinks such as warm milk with a little cinnamon.
- Sardines on toast for older children who like fish.
Our guide to healthy lunchbox ideas includes dairy options for school lunches.
Signs a child may not be getting enough calcium
Calcium shortfalls often have no obvious symptoms in the short term. That’s why it’s worth looking at a typical day’s food rather than waiting for problems. If your child avoids dairy and fortified alternatives, eats a very limited range of foods, or has a condition affecting absorption, talk to your doctor or a dietitian.
Common questions
Is flavored milk okay?
Flavored milk provides calcium, but it usually contains added sugar. The NHS recommends no more than 19 g of free sugars a day for children aged 4 to 6 and 24 g for ages 7 to 10, so plain milk is the better everyday choice.
Can children drink too much milk?
Yes. Large amounts of milk can fill young children up and leave less room for other foods, including iron-rich ones. If you’re unsure how much is right for your child, ask your health visitor or doctor.
Is cheese a good source for toddlers?
Yes. Cheese is rich in calcium, and pasteurized cheeses are suitable for young children. Choose lower-salt options where you can, because some cheeses are quite salty.
Does my child need fortified drinks if they eat cheese and yogurt?
Not necessarily. If your child eats dairy foods every day, they may get enough calcium without fortified drinks. Use the tables above to add up a typical day and see where you are.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
