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 |
| Alternative milks | Calcium (mg) |
| Soy, rice, oat, almond milks, fortified with calcium, 100mls | 120 |
| Alternative dairy products | |
| Angel Foods cheddar, 30g | 98 |
|
Kingland soy yoghurt, 100g |
50 |
| Alpro soy dessert, 125g | 150 |
| Alpro soy custard, 100mls | 120 |
| Tofu (soy bean curd), 1 cup | 275 |
| Cereals | |
| Light 'n' Tasty, 1 cup | 400 |
| Special K, 1 cup | 320 |
| Nutrigrain, 1 cup | 110 |
| Egg, 1 large | 35 |
| Fish & shellfish | |
| Salmon, canned in spring water, 100g (including the bones) | 270 |
| Sardines, 50g canned | 250 |
| Green mussels, steamed, x 1 | 14 |
| Fruit | |
| Dried figs, x 2 | 64 |
| Fresh fruit, 1 average serve | 20 |
| Rhubarb, 1 cup | 230 |
| Legumes | |
| Baked beans, ½ cup | 50 |
| Cannellini beans, canned, ¼ cup | 28 |
| Seeds | |
| Poppy seeds, 1 teaspoon | 43 |
|
Sesame seeds, 2 tablespoons |
168 |
| Tahini, 2 tablespoons | 106 |
| Tree Nuts | |
| Almonds, raw, 10 | 34 |
| Vegetables | |
| Broccoli, boiled, 1 cup | 52 |
| Rocket leaves, 1 cup | 75 |
| Silverbeet, boiled, 1 cup | 39 |
| Spinach, boiled, 1 cup | 130 |
Your child may need a calcium supplement if they are only getting 50 percent 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.
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 and 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.
The Concise NZ Food Composition Tables, 12th edition, 2016.
The content on this page has been developed and approved by the National Child and Youth Allergy Clinical Network, Paediatric Society New Zealand.
This page last reviewed 17 February 2019.
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