Getting enough calcium for toddlers on a dairy free diet
Written by Christina Hills, Paediatric Dietitian + Nutritionist. Founder of the Happy Feeding Company Nutrition clinic.
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, there are natural, non-dairy sources of calcium
So, how do natural, non-dairy sources of calcium compare?
Natural Calcium Content of Non-Dairy Foods Compared to 100ml 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)
🌱 Okra (cooked) – about 155 g (≈12–15 pods)
These values are approximates and not exact amounts, this is for general information only should not be relied on to make a decision about your child. Seek nutritional advice if your child is on a dairy free diet
Absorption Also Matters
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 more available to the body.
Plant-Based Milks and Calcium
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
Unsweetened - avoid any added sugars and maltodextrins where possible
Protein content - soya and pea milks usually have more protein than oat, coconut and almond, making them a stronger choice nutritionally for toddlers
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 soya allergy, and therefore oat milk can be useful in certain cases
When Can 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.
👉 Want to dive deeper into this topic? Read more about plant milks in toddlers here
Other Fortified Foods
Alongside plant-based milks, other fortified foods can play a big role in boosting calcium intake for children:
Tofu- Many brands of calcium-set tofu are excellent sources of calcium, often providing as much as 350 mg per 100 g. Always check the label, as not all tofu is fortified the same way.
Fortified breads and cereals- 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.
Fortified yoghurts- Dairy-free yoghurts may be enriched with calcium. These can be easy swaps for little ones who are dairy-free.
Tip for parents: Check the nutrition label- look for products that provide calcium in similar amounts to cow’s milk (around 120 mg per 100 ml or per serving).
Milk-free and Calcium Deficiency
Children aged 1–3 years who are dairy-free and no longer breastfed are at higher risk of calcium deficiency and the development of bone disorders such as rickets.
Make sure they are on daily vitamin D supplementation, which helps the body absorb and use calcium effectively.
If your child is dairy-free due to allergy, intolerance, or family choice, it’s really important to speak to a registered paediatric dietitian if you’re concerned about nutritional intake
Top tips:
Mix and match: A couple of tablespoons of hummus (tahini-based) + fortified plant milk + some broccoli with dinner adds up quickly.
Think fortified: 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 consultation with me to feel confident your little one is getting everything they need for strong, healthy growth.
FAQs on Calcium for Toddlers and Children Without Dairy
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 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.