Calcium plays a vital role in developing strong bones, muscles, and teeth. Here’s how to ensure your child gets enough—spoiler: it’s not just about milk!

You know that calcium is essential for a healthy body, but did you know it’s just as crucial for your growing toddler? Here’s everything parents need to know about calcium for kids and how to ensure your little one is getting enough of this vital nutrient.

What is Calcium?

Calcium is a mineral that plays a fundamental role in building strong bones, muscles, and teeth. Since your child’s body is in a rapid growth phase—developing their skeletal structure, strengthening muscles, and forming healthy teeth—now is the perfect time to make sure they’re getting an adequate amount of this essential mineral.

How Much Calcium Does My Toddler Need?

Wondering how much calcium your toddler should consume daily? Here’s a helpful guide:

• Babies (0 to 6 months): 200 milligrams per day (from breast milk or formula)
• Babies (7 to 12 months): 260 milligrams per day (from breast milk or formula)
• Toddlers (1 to 3 years old): 700 milligrams per day
• Children (4 to 8 years old): 1,000 milligrams per day

For toddlers between 1 and 3 years old, 700 milligrams of calcium is roughly equivalent to two to three servings of dairy products daily. However, keep in mind that dairy isn’t the only source of calcium!

Best Calcium-Rich Foods for Toddlers and Kids

Dairy products are among the best and most toddler-friendly ways to ensure your little one gets enough calcium. Just two to three servings per day can easily help meet the 700-milligram goal. Here’s what counts as one serving:

• 1 cup of milk (whole or low-fat, depending on your child’s needs). For an extra boost, mix in two tablespoons of a calcium-fortified powdered drink.
• 1 cup of yogurt
• 1½ ounces of natural cheese (such as cheddar or Swiss)
• 2 ounces of American cheese
• 1 cup of ice cream or frozen yogurt

However, if your child is allergic to milk, lactose intolerant, or simply doesn’t like dairy, don’t worry! There are plenty of non-dairy sources of calcium:

• Calcium-fortified cereals and breads
• Calcium-fortified orange juice
• Calcium-fortified plant-based milks (such as soy milk, almond milk, or rice milk)
• Tofu
• Oranges
• Figs and prunes
• Dark leafy greens (such as broccoli, kale, peas, and collard greens). Note: While spinach contains about 200 milligrams of calcium per cup, it’s also high in oxalic acid, which reduces calcium absorption, making it a less effective source compared to other greens.
• Beans (such as chickpeas, white beans, and edamame)

How to Ensure Your Toddler Gets Enough Calcium

If your little one isn’t naturally drawn to calcium-rich foods, try these simple tricks to sneak more of this essential mineral into their diet:

Sneak Dairy onto the Plate

If your toddler isn’t a fan of milk, there are plenty of creative ways to include dairy in their meals:

• Use milk instead of water when preparing hot chocolate, oatmeal, pudding, and pancakes.
• Blend yogurt into fruit smoothies for a creamy and nutritious treat.
• Serve yogurt as a dip for sliced fruits like apples and berries.
• Sprinkle shredded cheese on top of vegetables, omelets, tacos, and pasta.
• Mix cheese into mashed potatoes or meatballs for added creaminess—your child won’t even notice!

Learn to Read Labels

When shopping for food, check the nutrition labels to determine calcium content. The “% Daily Value” (DV) on food labels is based on an adult’s recommended daily intake (1,000 milligrams for adults), but it can still help you gauge whether a product is a good source of calcium for your toddler. Here’s how to interpret it:

• 5% DV or less: Low in calcium
• 10% DV: A good source of calcium
• 20% DV or more: An excellent source of calcium

Don’t Forget About Vitamin D

Calcium alone isn’t enough—your toddler also needs vitamin D to help their body absorb calcium effectively. Without it, even a calcium-rich diet won’t be fully beneficial.

The American Academy of Pediatrics (AAP) recommends that children between 1 and 3 years old get 600 international units (IU) of vitamin D per day. One natural way to ensure your toddler gets enough vitamin D is through sunlight exposure—just a few minutes of daily sunshine can be sufficient. However, relying solely on sunlight isn’t always practical, so incorporating vitamin D-rich foods is essential.

Best Sources of Vitamin D for Toddlers

Many foods naturally contain vitamin D or are fortified with it. Here are some excellent sources:

• Fortified milk (most brands contain 100 IU of vitamin D per cup)
• Fortified cereals
• Fortified orange juice
• Fortified yogurt

Some natural sources of vitamin D include:

• Beef
• Cheese
• Egg yolk

By combining calcium-rich foods with vitamin D sources, you’ll help your toddler develop strong bones, muscles, and teeth—setting them up for a healthy future!