Calcium-rich foods for kids help ensure proper bone growth and development, plus a whole lot more.

We’ve all heard the slogans about calcium’s role in the body from child nutrition campaigns and dairy advertisements. As a pediatric dietitian and nutritionist, I know parents understand how important getting enough calcium is to their kids’ health.

Maybe you’re a little skeptical about the push to get kids to drink milk or eat more dairy products. Do kids actually have to drink milk to get calcium? Does calcium contribute to strong bones? Does it improve bone density?

Do kids really need that much calcium? Can they get enough from a balanced diet with lots of veggies rich in calcium? Oh so many questions! Let me say this loud and clear: I believe calcium-rich foods are required – even essential – in a child’s diet, no matter their age.

Those bones are growing and a good source of calcium is essential to this process.

In this article, you’ll learn why kids need calcium, the foods rich in calcium for kids, and how you can ensure your child gets good sources of calcium.

How Much Calcium Do Children Need?

The body stores calcium in the bones. In fact, 99% of the calcium in our bodies is found in the bones and teeth. The rest is in the bloodstream. Too much calcium in the blood isn’t a good thing for the heart. When your child gets calcium from food or supplements, it goes into the bones with the help of enough vitamin D, helping them grow, get longer, and stronger.  

The Dietary Reference Intake (DRI) (or the recommended amount) for children according to the National Institutes of Health (NIH) for calcium intake is as follows:

Kids aged 4-8 years need 1,000 mg of calcium per day
Kids and teens aged 9-18 years need 1,300 milligrams per day

Why Foods High in Calcium Matter

Lack of dietary calcium is one of the leading nutrient deficiencies in children. Statistical data indicates boys aged 9-13 and girls from 9 to 18 years are at the highest risk for calcium inadequacies.

Even when we look at intake from both food and calcium supplements, teen girls, in particular, still fall short in getting what they need.

Foods containing calcium often carry other important nutrients like vitamin D, vitamin A, and protein. When you choose calcium-based foods for your family, you’re also helping everyone get closer to a nutrient-rich diet.

Dairy foods such as milk and yogurt are excellent sources but there’s a variety of other calcium-containing foods, too. Soy milk is rich in calcium and so are some vegetables, although, because these are plant-based foods, the absorption of calcium is less efficient than with animal foods.

A teen vegetarian may get all of his calcium from non-animal sources, or a child with a milk allergy may get calcium from calcium-fortified non-dairy foods. Other families may prefer not to consume real milk, for many reasons, and choose calcium from a variety of foods, like seeds, soy products, or green leafy vegetables.

Do kids really need calcium foods like milk?

It depends.

Look at your child’s medical circumstances, your family’s cultural practices, your child’s eating habits and food preferences (read: what they will eat), and other realities like your food budget when making nutrition decisions in your home. They all play out differently for every family.

Milk may be part of a healthy diet, but dairy milk isn’t for everyone. However, calcium is for every growing child.

Which Foods Have Calcium?

Milk and other dairy products like cottage cheese are just some foods that helps kids meet their calcium requirements. One cup of milk has 310 mg of calcium, plus many other important bone nutrients.

In a study of children 2-18 years old, milk was the primary source of calcium, potassium, and vitamin D in their diet.

The following calcium-rich foods list shows a variety of foods to help your child or teen meet their daily requirements. What you choose to offer and how you combine them is up to you.

How Much Calcium is in Spinach?

Cooked spinach contains about 200 milligrams of calcium in a cup; in a cup of raw spinach, there are about 50 milligrams.

High Calcium Foods Chart

Which Vegetables are High in Calcium?

It’s no surprise that people ask about other foods, especially green vegetables like broccoli and spinach which are a rich source of calcium. There’s no doubt some veggies can be a great source of calcium.

Take a look at the following plant foods with the highest amounts of calcium per cup, according to the USDA Nutrient Database.

• A cup of oriental radishes (730 mg)
• A cup of soybeans (500 mg)
• A cup of cooked collards (357 mg)
• A cup of turnip greens (250 mg)

Did you notice broccoli and spinach didn’t even make the list?

Let’s look at these vegetables for a comparison.

• The calcium in 1 cup of raw, chopped broccoli is 43 mg.
• The calcium in 1 cup of raw spinach is 53 mg.
• The calcium in 1/4 cup of almonds is 115 mg.

Tip: Spinach needs to be cooked to be a notable source of calcium.

[Want to learn more about nutrition from vegetables? Read: 5 Types of Vegetables for Kids]

Can Your Child Meet Their Calcium Needs From Vegetables?

First, let’s review calcium requirements again. Young children need 1,000 mg/day. Older children and teens require 1,300 mg/day.

It takes 23 cups of broccoli to equal 1,000 mg calcium. That’s a lot of broccoli!

I’ve yet to meet a child who eats that much broccoli every day, and they’d probably get a tummy ache if they did. You can combine a variety of vegetables and other foods to match the total daily calcium requirements, but this takes forethought and planning.

Calcium Bioavailability

There’s another factor to consider when using vegetables as a source of calcium: bioavailability.

Bioavailability is the actual amount of calcium the body absorbs and uses from foods. Vegetables contain substances like oxalates and phytates, which interfere with calcium absorption and reduce the overall amount absorbed. That means your child will get less calcium from those vegetables than the amount of calcium they contain.

More Resources

• If you want more help with planning a variety of calcium-rich foods and ensure your child is growing strong, healthy bones, I’ve got a great resource for you! My Calcium for Growing Kids guidebook digs deeper into calcium and how to meet your child’s needs. I take into account the eating habits of children and make practical suggestions on how to balance the overall diet to encourage plenty of calcium. And if you have a child who isn’t meeting his needs, I help you with advice about calcium supplements.
• Start building those good eating habits early! My book, Kids Thrive at Every Size will help.

Jill Castle, MS, RD

I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.

This post was updated from its original in August 2024.