Getting enough calcium for toddlers on a dairy free diet

Written by Christina Hills, Paediatric Dietitian and founder of the Happy Feeding Company.

As a paediatric dietitian, one of the most common questions I’m asked is: “If my child doesn’t drink cow’s milk, how do I make sure they get enough calcium?”

It’s a really important question as babies, toddlers and young children have particularly high calcium needs as their bones are developing rapidly.

If a toddler continues to be breastfed alongside solids then this can continue to provide essential calcium. But for those who aren’t breastfed, and can’t drink cows milk, what is recommended?

Well the good news is, calcium doesn’t only come from milk and dairy, there are natural, non-dairy sources of calcium. (Although, the amounts - and how well our bodies absorb it - can vary a lot!)

Non-dairy sources of calcium for toddlers

Fortified plant-based drinks

• Fortified soya/pea/oat/nut milk (unsweetened)

• Always check the label — calcium content varies hugely between brands, and organic versions are often NOT fortified. Check out my post on ‘What alternative milk should I give to my baby over 1?

A quick note: rice milk isn't suitable as a main drink for under-5s due to its arsenic content, and plant milks shouldn't replace breast or formula milk under 12 months.

Fish (with bones)

• Tinned fish like sardines and salmon with bones

• Whitebait

Soya foods

• Edamame beans, tofu and tempeh.

• Calcium-set tofu is particularly high in calcium (check the label for calcium in the ingredients list)

Beans, pulses and seeds

• White beans like cannellini, butter beans, and haricot beans

• Chickpeas and black beans

• Sesame, chia and poppy seeds

• Tahini (sesame paste) and hummus made with plenty of tahini

• Ground almonds or smooth almond butter (for little ones)

Greens and veg

• Kale, spring greens, pak choi, broccoli, watercress, okra and curly kale

Fruit 

• Dried figs and apricots (chopped small for younger eaters)

Other / fortified foods

• Fortified breakfast cereals (lower-sugar options)

• Fortified breads- some white and brown breads in the UK are fortified with calcium by law. Other brands of bread have additional calcium fortification. Certain breakfast cereals are also fortified with calcium.

• Eggs (smaller source but useful)

How much calcium does my toddler need?

• 1–3 years: 350 mg/day

• 4–6 years: 450 mg/day

• 7–10 years: 550 mg/day

For reference, just 100ml cow’s milk contains about 120 mg calcium. That’s roughly a small glass (200ml) = 240 mg calcium.

So, how do natural, non-dairy sources of calcium compare?

Calcium content compared to cow’s milk

Here’s how much of these foods you’d need to eat to get roughly same calcium as in 100ml of cow’s milk (≈120 mg):

• Tahini (sesame paste) – 1 tablespoon

• Almond butter – 2 tablespoons

• Sardines with bones – about ¼ tin (1 small fish)

• Butter beans – nearly 2 tins

• Cannellini beans – 1 ½ tins

• Spinach (frozen, cooked) – 85 g (but absorption is low because of oxalates)

• Broccoli (cooked) – about 300 g (≈8–10 florets)

• Fortified bread – about 2 medium slices

• Dried figs – around 6–9 figs (depending on size and source)

• Curly kale (cooked) – about 80 g (a large handful once wilted)
  
  

Note: These values are approximates and not exact amounts, this is for general information only- and should not be relied on to make a decision about your child. Seek nutritional advice if your child is on a dairy free diet

What about calcium absorption?

Not all calcium is absorbed equally. For example:

• Spinach is rich in calcium, but oxalates can reduce how much the body can absorb and use.

• Beans and tahini contain phytates which can also limit absorption.

• Sardines (with bones) contain calcium in a form that’s much moreavailable to the body.
  
  

Plant-based milk in toddlers

If your child doesn’t drink cow’s milk, calcium fortified plant-based milks are an alternative option. 

Here’s what to look for when choosing the best plant milk for toddlers:

• Fortified with calcium- aim for around 120 mg per 100ml, the same as cow’s milk. Many popular organic brands aren’t calcium fortified (as a product cannot be labelled as organic if it has been fortified) but some do have non-organic labelled products within their range which are fortified (such as Plenish Enriched Oat- which has double calcium content with 240mg per 100mLs)

• Unsweetened - avoid any added sugars and maltodextrins where possible 

• Protein + energy content - soya and pea milks usually have more protein than oat, coconut and almond, making them a stronger choice nutritionally for toddlers. Coconut + almond are lower in overall energy typically

• Check out my post on ‘What alternative milk should I give to my baby over 1?
  
  

Is oat milk good for toddlers?

Oat milk is usually lower in protein compared to soya or pea milk. It’s also higher in sugar due to the processing methods used to make it. Some babies can’t have other plant milks like soya and nut milks due to allergy, and therefore oat milk can be useful in these situations 

When can babies/toddlers have plant-based milk?

Plant-based milks are not suitable as a main drink under 12 months. From 1 year onwards, fortified soya, pea or oat-based milks are usually the best alternatives for toddlers if dairy isn’t an option.

Top tips:

• Mix and match: some ground seeds stirred into porridge + a couple of tablespoons of hummus (tahini-based) + a cup of fortified plant milk adds up quickly

• Think fortified plant milk: Unsweetened, fortified soya, pea or oat milk often contains the same calcium as cow’s milk (~120 mg per 100ml)

• Vitamin D: In the UK, all children under 5 are recommended to take a daily vitamin D supplement of at least 10 micrograms daily (unless drinking more than 500mls formula milk per day)

Conclusions

Yes- it’s absolutely possible for children to meet their calcium needs without dairy. But it takes a bit more planning, especially for toddlers and preschoolers who are growing fast.

If you’re unsure whether your child is getting enough, or you’d like personalised advice, I can help. Book a 1:1 in the online clinic and you could be chatting to a HCPC registered dietitian as early as tomorrow

FAQs on calcium for toddlers and children without milk and dairy products in the diet

1. What foods are high in calcium for toddlers who don’t drink milk?

Great non-dairy calcium sources include tahini, almond butter, sardines with bones, canned salmon with bones, fortified plant milks and yoghurts, white beans, other pulses, leafy greens, and fortified bread and cereals.

2. Can a child get enough calcium without dairy?

Yes- but it requires planning. Dairy-free children need a mix of natural and fortified foods to meet calcium needs. Some foods (like sardines) provide calcium that’s more easily absorbed than others (like spinach).

3. How much calcium does a 2-year-old need?

Children aged 1–3 years need about 350 mg calcium per day. This can come from breastmilk, dairy products, fortified plant milks, or a variety of calcium-rich foods.

4. Do dairy-free children need supplements?

All children under 5 in the UK should take a daily vitamin D supplement, whether or not they eat dairy. Vitamin D helps the body absorb calcium. If your child is milk-free, and no longer breastfeeding, a dietitian may also recommend a calcium supplement if intake is low.

5. What is the best non-dairy milk for toddlers?

Fortified, unsweetened soya, pea or oat-based milks are usually the best options. Always check labels for added calcium and vitamin D- aim for brands that provide around 120 mg calcium per 100ml, the same as cow’s milk.