Daily calcium needs for children
Dairy products provide most people with their main source of calcium. If your child has to avoid dairy products because they are allergic to cow's milk, make sure they are eating enough other foods containing calcium to meet their daily needs.
| Age | mg/day |
| 1 - 3 | 500 |
| 4 - 8 | 700 |
| 9 - 11 | 1000 |
| 12 - 18 | 1300 |
Dairy-free foods with calcium
You can also check KidsHealth's top tips on how to include calcium foods
| Alternative milks | Calcium (mg) |
| Soy, oat, rice, almond, cashew milks, fortified with calcium 100mls | 120 |
| Alternative dairy products | |
| Angel Foods cheddar, mozzarella, smoked 30g | 99 |
| Alpro soy custard 100mls | 120 |
| Alpro soy dessert 125g | 150 |
| Little Island yoghurt - cashew based 100g | 150 |
| Dairy free Up and Go 100mls | 120 |
| Tofu (soy bean curd) 100g | 186 |
| Cereals | |
| Light 'n' Tasty (1 cup) (check labels) | 450 - 650 |
| Special K (1 cup) | 200 |
| Nutrigrain (1 cup) | 80 |
| Egg, boiled (size 7) | 26 |
| Fish & shellfish | |
| Salmon, canned in spring water 100g (including the bones) | 320 |
| Sardines, canned in spring water 90g | 306 |
| Green mussels, steamed, x 1 | 15 |
| Fruit | |
| Dried figs x 2 | 64 |
| Fresh fruit, 1 average serve | 20 - 60 |
| Rhubarb (1 cup) | 282 |
| Legumes | |
| Baked beans (½ cup) | 50 |
| Cannellini beans, canned (¼ cup) | 26 |
| Seeds | |
| Chia seeds (1 Tablespoon) | 73 |
| Poppy seeds (1 teaspoon) | 43 |
| LSA (ground linseed, sunflower, almond) (1 Tablespoon) | 13 |
| Tahini (2 Tablespoons) | 106 |
| Tree Nuts | |
| Almonds, raw, 10 | 23 |
| Vegetables | |
| Spinach, boiled (½ cup) | 66 |
| Kale, sauteed (½ cup) | 125 |
| Rocket leaves (1 cup) | 75 |
| Broccoli, boiled (½ cup) | 26 |
Remember to check labels of all foods and fluid products to make sure they do not include allergens your child reacts to.
Should my child have a calcium supplement?
Your child may need a calcium supplement if they are only getting 50% or less of their calcium needs due to a lack of calcium-rich foods. You can buy a calcium supplement, or your doctor can prescribe one. Give your child a calcium supplement with meals. It is best not to take the supplement with iron rich foods. So, breakfast may be the best meal to take it with.
A multivitamin and mineral supplement will not provide enough calcium. You will need to give your child a separate calcium supplement. There are many options available. You can buy them online, at the supermarket, health shop or at your local pharmacy.
If you are buying a supplement, check the supplement is dairy-free, or free of any other ingredients your child may be allergic to. Ask your family doctor to refer you to a dietitian. A dietitian will check how much calcium your child is currently getting in food. They will give you advice about how much extra calcium your child will need.
Acknowledgements
The content on this page has been developed and approved by the National Child and Youth Allergy Clinical Network, Paediatric Society New Zealand.
References
The Concise NZ Food Composition Tables, 14th Edition, 2021.
Nutrient Reference Values for Australia and New Zealand, Executive Summary, Ministry of Health, 2006.
