Calcium-Rich Foods For Toddlers (Dairy & Dairy-Free Ideas)

If you've ever wondered whether your toddler is getting enough calcium, you're definitely not alone. This is a common question I get as a dietitian, especially from parents whose kids don't eat or drink much (or any) dairy.

The good news is that there are many ways for little ones to still meet their calcium needs from a variety of foods, not just dairy! In this post I'm breaking down exactly how much calcium toddlers need, the best calcium-rich foods for toddlers (dairy AND dairy-free), how to actually serve them, and how to meet calcium needs in a day.

Table of Contents

• Why Calcium Is Important For Toddlers
• When to Start Introducing Calcium-rich Foods
• How much Calcium Do Toddlers Actually Need?
• Best Calcium-Rich Foods for Toddlers
• Best Dairy-Free Calcium Foods for Toddlers
• Example Calcium-Rich Meal Ideas for Toddlers Dairy & Dairy-Free)
• Example Day of Meeting Calcium Needs for a 1-3 Year Old (Dairy-Free)
• What If My Toddler Doesn't Drink Milk?
• FAQs
• Key Takeaways
• Wrap-Up

Disclaimer: The information shared on this blog is for educational purposes only and is not intended to replace personalized nutrition or medical advice. Always consult your healthcare provider or a registered dietitian for guidance specific to your child or family.

Kids can truly be so different. My oldest has never liked milk, and still to this day (she's 5 right now), doesn't drink milk of any kind. She's fine with it mixed into things, but will not drink it as a beverage. Whereas my youngest, would be happy to survive off of only milk! She loved it the moment she first tasted it. Needless to say, this stark difference between my two kids has made it interesting navigating calcium intake!

Why Calcium Is Important For Toddlers

Calcium is a mineral that plays many important roles in the body. While it is best known for supporting strong bones and teeth, calcium is also important for muscle function and nerve signalling. Building good bone density early in life sets kids up for long-term bone health, which is why getting enough calcium, along with vitamin D, physical activity, and overall nutrition, is important.

As a fellow parent who also feels the pressure to "get everything right" with our child's nutrition, I don't want you to stress over this! It is actually fairly straightforward for your child to meet their calcium needs.

It is also worth remembering that calcium is just one piece of your child’s overall nutrition. While calcium-rich foods are important, variety matters too. Rather than focusing on one nutrient at a time, we want to keep the bigger picture in mind and make room for other important nutrients like iron, healthy fats, fibre, and protein.

When to Start Introducing Calcium-rich Foods

Babies age 0-6 months can meet their calcium needs from breastmilk or formula. As your baby transitions to solid foods around 6 months (or when they begin to show signs of readiness), introducing calcium-rich options is important as part of their progression with foods. (If you're just starting to introduce solids, check out my post here on some great foods to introduce for a ~6month baby).

How much Calcium Do Toddlers Actually Need?

Here is a quick reference table of calcium needs by age.

Children 7-12 months	260 mg/day
Children 1-3 years	700 mg/day
Children 4-8 years	1000 mg/day

Now, you don't need to be tracking milligrams every single day, and this certainly isn't meant to add any stress. Looking at your child’s intake over the course of a week is often more helpful than focusing on one meal or one day. The examples below will show you how it can be fairly straightforward to offer a variety of calcium-rich foods to help your child meet their needs.

Note: Vitamin D and calcium work together! Vitamin D helps the body absorb and use the calcium your child eats, so ensuring adequate vitamin D intake is also important.

Best Calcium-Rich Foods for Toddlers

Here are some great calcium-rich food sources.

Dairy tends to be the most concentrated source of calcium, as well as often an easy one that kids enjoy. Here are some of the top ones.

Food	Serving	Calcium Amount
Plain yogurt	¾ cup	235mg-330 mg
Milk (whole or 2%)	1 cup	~250-300 mg
Cheddar cheese	50g (⅓ cup shredded)	~300 mg
Kefir	½ cup	130-150 mg
Cottage cheese	½ cup	60-125 mg

*Amounts are approximate and will vary by brand and type

So you'll notice that having 2 cups of milk a day or a serving of yogurt and some cheese would actually almost provide your toddler with their daily calcium needs! This is just to help put it in perspective that it doesn't have to be super complicated for your child to meet their calcium needs!

Just a quick note: if a toddler is drinking too much milk, it can start replacing other important foods like iron-rich foods and fibre-rich foods. Excess milk intake can also increase the risk of iron deficiency anemia. After age 1, pediatric guidelines generally recommend keeping milk intake to around 2-3 cups (500–750 mL) per day.

How to serve dairy to toddlers

Here are a few ways to include dairy foods throughout the day.

Yogurt

• Served as a bowl of plain yogurt with fruit on top as an easy snack or breakfast
• In a homemade yogurt pouch for a low-mess toddler snack
• Make an Easy Strawberry Frozen Yogurt Bark (great for hot summer afternoons!)
• As a Peanut Butter Yogurt Dip served with fruit
• For a delicious summer snack, try these Frozen Peanut Butter Greek Yogurt Bites!
• Add to smoothies like this Tropical Smoothie for Toddlers or my Calcium-Rich Smoothie For kids

Cheese

• Melted on toast or as a grilled cheese sandwich
• Mixed into a quesadilla
• Mixed into scrambled eggs
• Added into Veggie Macaroni & Cheese Muffins for an easy school lunch
• Sprinkled on top of Smashed Potatoes for a fun side dish with dinner
• Sprinkled on top of Parmesan Crusted Carrot Fries

Kefir - Kefir is a fermentable drinkable dairy product. It tends to be a bit sour, which can be off putting for some kids, but mixed into a smoothie is a great option.

Milk - Milk can be offered as a drink with meals, with oatmeal or cereal, smoothies, and added to sauces.

Best Dairy-Free Calcium Foods for Toddlers

I know it can feel stressful wondering if your child is getting enough calcium if they are consuming little to no dairy. But there are a lot of great dairy-free options out there! Here are some favourites.

#1. Calcium-Set Tofu

Tofu is a great plant-based option for dairy-free calcium! Just make sure to look for calcium-set tofu (or check the ingredient list for calcium sulfate). This version has significantly more calcium than tofu made with other coagulants.

Food	Serving	Calcium
Firm tofu (calcium set)	125 mL (½ cup)	~250-350 mg

That's comparable to a glass of milk which is pretty impressive!

How to serve tofu to toddlers

• Tofu nuggets
• Tofu stir fry
• Blend tofu into a smoothie (will need to use a softer tofu, so be sure to check the calcium amount on the nutrition facts table)
• Kid-Friendly Tofu Rice Bowls

#2. Fortified plant-based alternative beverages

Many plant-based beverages like oat, almond, and soy milk are fortified with calcium to provide a comparable amount to cow's milk - but not all are, so always check the label. Of the options available, fortified soy milk is nutritionally closest to cow's milk since it also provides protein. One important note: for children under 2, plant-based beverages are generally not recommended as a replacement for breastmilk, formula, or whole cow's milk unless advised by your healthcare provider or dietitian.

Plant milk	Serving	Calcium
Fortified soy milk	1 cup	240-300 mg
Fortified almond milk	1 cup	450 mg
Fortified oat milk	1 cup	300 mg

*These calcium amounts really vary by brand!

How to use fortified plant milks

• Blend into smoothies like any of the smoothies here
• Popsicles - Blend plant milk with fruit and pour into molds
• Make oatmeal using a plant milk instead of water

#3. Nut and Seed Butters (Almond Butter & Tahini)

Nut and seed butters can be great sources of calcium, although they do vary.

Here you can see that tahini, made from sesame seeds, has the highest amount of calcium followed by almond butter.

Just a note: this image is only highlighting the calcium amounts and is not meant to be an overall comparison of nutrition! They all have their own unique nutrient profiles and benefits.

Food	Serving	Calcium
Tahini	2 tbsp	~130 mg
Almond butter	2 tbsp	80-100 mg
Peanut butter	2 tbsp	18-20 mg
Pumpkin seed butter and Sunflower seed butter	2 tbsp	18-20 mg

How to serve nut and seed butters

• Spread thinly on a sandwich like this Sunflower Seed Butter Sandwich and swap in almond butter
• Mix into energy balls like these Tahini Apricot & White Chocolate Energy Balls or these Homemade Larabars
• Spread onto toast or rice cakes
• Swirl into oatmeal (make sure it is mixed in and not clumpy) or add to smoothies like this Chunky Monkey Smoothie

#4. Seeds

Some seeds, despite their small size, can really pack in a lot of calcium! Chia seeds and sesame seeds (sesame seeds not pictured below) provide the highest amounts of calcium providing around ~175-180 mg/2 tbsp.

Seed	Serving	Calcium
Chia seeds	2 tbsp	180 mg
Sesame Seeds	2 tbsp	160-170 mg
Ground flax	2 tbsp	40 mg
Hemp hearts	2 tbsp	15 mg
Pumpkin seeds	2 tbsp	15 mg

Check out those chia seeds and sesame seeds! And bonus, they are incredibly easy to add to snacks and meals.

How to serve chia seeds and sesame seeds to toddlers

• Chia pudding like this delicious Orange Creamsicle Chia Pudding or my signature Banana Chia Pudding
• Make a Chia Jam like this easy Strawberry Chia Jam and add to muffins, toast, or sandwiches
• Add some seeds into a smoothie like in this Tropical Smoothie For Toddlers
• Add into regular oatmeal or baked oatmeal like this Blueberry Chia Baked Oatmeal,
• Add to muffins like these Banana Chia Muffins for Toddlers
• Sprinkle ground-up seeds on yogurt

#5. Beans and Lentils

Beans and lentils are a great, affordable option for bumping up calcium (plus all the great fibre and plant-based protein!).

Bean/legume	Serving	Calcium
Edamame beans	½ cup	138 mg
White beans	½ cup	80-100 mg
Chickpeas	½ cup	40 mg
Black beans	½ cup	20-50 mg
Lentils	½ cup	12-38 mg

Easy ways to serve beans to toddlers

• Mashed into a quesadilla
• Blend edamame beans into a Edamame Guacamole
• Use chickpeas in a delicious dip served with fruit like in this Peanut Butter & Chocolate Chickpea Dip
• Served in soups or stews
• Blended into a smoothie (yes, you heard that right!). You can add a couple tablespoons of white beans and it will blend right in!
• Blend into a pasta sauce like this Easy Lentil Pasta Sauce

#6. Leafy Greens and cruciferous vegetables

Collard greens are a great non-dairy source of calcium with good absorption rates. Kale is also a good source, and broccoli can contribute as well. Spinach contains calcium but is high in oxalates, which significantly reduce how much the body can actually absorb. Cooking these greens helps improve calcium absorption.

Food	Serving	Calcium
Collard greens (cooked)	½ cup	133 mg
Bok choy (cooked)	½ cup	80 mg
Kale (cooked)	½ cup	85 mg
Broccoli (cooked)	½ cup	30 mg
Spinach (cooked)	½ cup	*125 mg but low absorption

*Spinach contains calcium, but much of it is poorly absorbed

How to serve leafy greens to toddlers

• Blend into smoothies like collard greens in this Strawberry Calcium Smoothie or this Green Smoothie for Toddlers with Spinach
• Make kale chips
• Saute and then finely dice collard greens, kale or bok choy
• Blend into pasta sauce

#7. Canned Salmon and Sardines with Bones

These canned fatty fish varieties with bones in are not only rich in omega-3s but also provide a good amount of calcium. It is ok for the bones to be consumed in canned foods because the fish has been cooked at incredibly high temperatures making the bones very soft. Please note: for fresh fish that is not canned, you definitely want to remove the bones!

Food	Serving	Calcium
Canned sardines, with bones	3 oz	325 mg
Canned salmon, with bones	3 oz	180 mg

Check out the calcium in just 3 ounces of canned sardines!

How to serve canned seafood

• We love making these Curry & Apple Salmon Cakes with canned salmon (or canned sardines)
• Or try this Salmon, Avocado and Watermelon Mash that can go on toast!
• You can also add canned sardines into pasta or spread on toast

There are also a number of fortified foods, such as fortified orange juice, fortified breakfast cereals, and fortified breads, all which can help contribute to calcium levels. Just a note that it is recommended to avoid or limit juice for toddlers (keeping to about less than ½ cup per day.)

Example Calcium-Rich Meal Ideas for Toddlers Dairy & Dairy-Free)

Calcium-Rich Strawberry Smoothie

This Strawberry Calcium-Rich Smoothie incorporates many great calcium-rich foods like collard greens, an orange, yogurt, and milk of choice. This smoothie provides over 500 mg of calcium for the full batch or around 285 mg per smaller serving.

Easy Yogurt Parfait with Chia Seeds and Berries

Plain yogurt paired with chia seeds and berries is an easy calcium-rich breakfast or snack option for toddlers. You can also add hemp hearts or a toddler-friendly granola if you like.

½ a cup of yogurt with 2 teaspoon chia seeds mixed in and around ½ cup berries can provide approximately 280-290 mg calcium.

Blueberry Chia Baked Oatmeal Served with Milk or Yogurt

This Blueberry Chia Baked Oatmeal adds in chia seeds and uses either regular milk or fortified plant-based beverage to provide 50 mg in a small piece, or about 100 mg in an approximate toddler-size serving.

Orange Creamsicle Chia Pudding

This Orange Creamsicle Chia Pudding incorporates chia seeds and a whole orange for a great dairy-free calcium-rich breakfast or snack option. The whole recipe provides around 450 mg of calcium, and for a smaller serving, around 100 mg!

Muffin Tin Granola Cups With Yogurt and Fruit

These fun Muffin Tin Granola Cups are a great way to mix things up for serving a little yogurt! Easy to make, great recipe for involving the kids, and easily customizable! This recipe uses a toddler-friendly granola as the base, and then you can add some yogurt and fruit as a topping. Depending on the amount of yogurt used, one granola cup may provide around 200 mg calcium.

Cheese Quesadilla with Black Beans

Cheese and black bean quesadillas are an easy toddler-friendly lunch or dinner item that is easy to customize depending on what you have on hand. Pairing cheese with black beans helps provide protein, fibre, and calcium. This meal can provide approximately 250–350 mg calcium depending on the amount of cheese used.

Salmon Cakes

Canned salmon with bones is surprisingly rich in calcium while also providing omega-3 fats and protein. One salmon cake provides around 100 mg of calcium.

Tofu Bowls

Calcium-set tofu is one of the best dairy-free calcium foods for toddlers. Pair tofu with rice, edamame, and vegetables for an easy balanced meal. One serving can provide approximately 250–400 mg calcium depending on the tofu used.

Pizza Muffins

These Pizza Muffins are a fan favourite for school lunches! Great for batch prepping at the beginning of the week. Each pizza muffin provides around 140 mg of calcium!

Example Day of Meeting Calcium Needs for a 1-3 Year Old (Dairy-Free)

Toddlers age 1-3 years need approximately 700 mg calcium/day.

Breakfast
Oatmeal made with fortified soy milk + thin almond butter + sliced banana
Approximate calcium: ~325 mg

Snack
Orange Creamsicle Chia Pudding - small serving ~90 mg

Lunch
Tofu nuggets with cut up veggies and dip. (⅓ cup tofu) - ~125-150 mg

Afternoon Snack
Whole grain crackers with hummus and orange slices or one Apricot & Tahini Energy Ball - ~40–60 mg

Dinner
Quesadillas with Black Beans and Dairy-Free Cheese - ~150-250 mg

Daily total: ~750-800 mg

That meets a 1-3 year olds daily calcium needs!

What If My Toddler Doesn't Drink Milk?

If your toddler refuses milk, you're definitely not alone! As I mentioned above, my first child has never liked milk. While milk can be an easy source of calcium, it is not the only option. Many children meet calcium needs through foods like yogurt, cheese, tofu, fortified plant-based beverages, chia seeds, beans, and calcium-rich meals throughout the week. Nutrition works together across meals and snacks, and one food does not make or break their ability to get a specific nutrient!

FAQs

Wrap-Up

Calcium is an important piece of supporting your child’s growth and development, but it's just one piece of it all! Offering a variety of calcium-rich foods throughout the week, whether from dairy or dairy-free sources, can help support strong bones while also creating positive, pressure-free mealtimes around food. And remember, nutrition is about patterns over time, not perfection at every meal!