25+ Calcium-Rich Food for Kids that Are Nutritious!

I understand that finding calcium-rich food for our little ones is a task we all have to indulge in as parents. 

As a mother of two kids, my top priority is to pay close attention to the nutrients packed in my kids’ diets for their proper growth and development. 

According to the National Institute of Health, kids’ daily calcium intake should be > 10mg. Calcium is one such element that helps children strengthen their bone 🦴 density.

Healthy Calcium-Rich Food for Kids

In this blog post, I have churned down a list of high-calcium foods that I am glad to share with you so that you can try them for your kids to provide them with a calcium-rich diet for their health and well-being. 😊

Kale

As mothers, we also need to rely on plant sources to put calcium in our kids’ diets. Kale is one of the most calcium-rich foods available in nature. 

One cup of cooked kale 🥬 gives 177 mg of calcium. Moreover, it is absorbed by the human body far more easily than a cup of milk.  

Pro Tip: 
As a mother, I know how difficult it is to sneak in green vegetables on our children’s plates, so I would suggest preparing some taste bud-loving recipes😋 with kale rather than putting kale directly in salad. 

Yogurt

We all know that milk and milk products like yogurt contain a lot of calcium. So, if your kids do not enjoy having milk, you can feed them with plain low-fat yogurt. 

Even a cup of yogurt can add 448 mg of calcium to their diets.

Pro Tip: 
I add berries, strawberries 🍓, or fruits to the yogurt to make it look a bit more interesting for my kids to eat and enjoy. It even sweetens it and adds to the calcium content of the yogurt.

Bok Choy

Bok Choy 🥬 is also known as Chinese cabbage. As a mother, I can assure you that a cup of raw bok choy will add 76 mg, and a cooked one will give 158 mg of calcium. 

According to recent studies, this is one of the plants with the highest absorption rate in the human body.

Pro Tip: 
I add bell peppers and mushrooms while sauteing the bok choy to make it more delicious and interesting for my kids, and you can try it, too.

Whole Cereals (Finger Millet):

Finger millet or Ragi is one of the highest calcium-containing cereals that can be fed to our children without a second thought. 

Generally, I try to make flatbread 🫓 and different Indian dishes with finger millet flour to add calcium to my children’s diet. A 100-finger millet gives a whopping amount of mg of calcium.

Pro Tip: 
If you can add kale or bok choy soup with finger millet flatbreads, it will become a complete calcium and fiber-rich meal.

Broccoli

This is the only green vegetable my children enjoy, so I try to add it to their meals at least twice a week. 

One cup of chopped raw broccoli 🥦 gives 43 mg calcium and 86 mg calcium if cooked. Broccoli has a high potassium and fiber content, which are essential for the nutrition and diets of our kids.

Pro Tip: 
I recommend blanching the broccoli before preparing any dish with it, as it contains a lot of artificial colors and chemicals that can prove harmful to our kids’ stomachs.

Whole Hard Cheese

Almost all kids love cheese 🧀 in one form or another, and if it adds calcium to their diet, what could we expect more as a mother? 

Only one ounce of cheese has 330-340 mg of calcium. But I suggest going for the hard cheese rather than the powdered one as they can be highly adulterated with no nutritional value.

Pro Tip: 
You can use the cheese differently as it is such a versatile substance to put in any dish. However, you can add thin slices of lightly sauteed broccoli 🥦 and kale to make it more tasty and nutritious.

Seafood

Seafood 🍤 comes with a lot of nutritional benefits. If the seafood is canned, it saves a lot of time for us mothers to put them together into a complete meal. 

Different types of seafood, like sardines or salmon, come with 300-341 mg of calcium in only 3 ounces of it. And if your kids are not a fan of fish, you can try shrimp, which is also packed with high calcium content.

Pro Tip:
It would be safe for your kids if you cooked the canned seafood well enough to avoid any kind of bacterial growth or rawness.

Turnip Greens

We often overlook turnip greens 🥬while preparing various dishes for our kids. But only one cup of these can give 220-330 mg of calcium and can be a great alternative to the regular leafy greens we use regularly. 

For a change, I always choose turnip greens over spinach to add to my little ones’ meals. I saute turnip greens with olive oil and garlic, and I’m happy that my kids love eating it.

Cottage Cheese

We know how our kids’ eyes light up when we feed them dishes that are loaded with cheese. Therefore, I have come up with the national value of cottage cheese so we can put it on our kids’ plates without any guilt. 

The calcium content of cottage cheese varies in different types, ranging from 93-125 gm in only half a cup of cottage cheese.

Pro Tip: 
We need to add cottage cheese in the dishes we prepare within the limit as it also comes with a high sodium content.

Oranges

Oranges 🍊are my personal favorite fruit, and my son loves them, too. Its sweet and sour taste is, oh! It was so delicious. These fruits are so much enjoyed by almost every kid. 

The fun fact is that with this much taste, it also comes with 65 mg of calcium in one fruit.

Pro Tip: 
I give my son peeled oranges and almonds as a snack for a nutrient-packed meal.

Seeds

Calcium content is higher in various types of seeds. And it is a life savior for all those diary-free mothers out there. 

Just to give you an example, only two tablespoons of sesame seeds or chia seeds provide a whopping amount of 179-280 mg of calcium respectively. Seeds can be the best alternative for kids who hate any kind of dairy products. And seeds are so easy to feed to our kids.

Pro Tip: 
You can sprinkle the seeds in any dish, and trust me, it will add a nice crunch and a lot of calcium to their food.

Collard Greens

Want more options in your kid’s diet? Collard greens come to your rescue. 

It comes with a large quantity of 350 mg of calcium in one cup cooked and chopped, and you can add them to wraps, salads, pasta, soups, and stir-fry.

Ice Cream

Yes, you read it right. We all know how much our kids like ice cream 🍨 in different flavors. 

Treat your kids to their favorite ice cream, and it will add to the calcium content of 84-100 mg in their diet. 

Pro Tip: 
You can also try to make homemade ice cream for your kids to enjoy. As a mother, I do not like my kids to have too much sugar, which is in store-bought ice cream.

Almonds

Almonds are a go-to snack, even for us as parents. Only one handful of almonds can give 100 mg of calcium. 

You can dry roast almonds with other nuts to make nutrient-packed snacks for your kids to consume as a mid-morning or evening snack.

Pro Tip:
Sometimes, you can try adding berries with almonds as it gives a natural sweet flavor, which kids always crave.

Tofu

For all the vegan and dairy-free mothers there, tofu is one of the best alternatives for a plant-based diet. 

One-half cup of tofu comes with 250-800 mg of calcium to add to your kids’ plate. We can also sneak in protein and fiber in their diets within one component – tofu.

Pro Tip:
Your kids may find tofu bland, so you can try preparing it with spices and garlic to make it more attractive and appealing to their taste buds.

Ricotta Cheese

Different kinds of cheese 🧀 provide different quantities of calcium for kids. Ricotta cheese comes with more or less 225 mg of calcium in half a cup of it. 

You can add it to lasagna, pasta, and pizza for your kids to enjoy. And ricotta cheese in sweet or savory dishes also makes it versatile to add to the variety of food you prepare.

Pro Tip:
You can serve your kids ricotta cheese as it is with dry fruits and a little bit of maple syrup or add it to oatmeal.

Almond Milk

Diary-free mothers 🥛should try this once for their kids. Only one cup of almond milk comes with almost 500mg of calcium, making it enough to hit the daily target of your kids’ calcium goal.

I serve almond milk with maple syrup to give it a specific taste for my kids.

Soy

Soy milk and soybeans are a decent source of calcium if your kid is lactogen intolerant. Even soy milk comes with a large amount of calcium to meet the calcium target of your kid’s diet. 

Additionally, as mothers, we know how versatile soya beans are, and we can add them to many dishes to take them to another level.

White Beans

There are different varieties of white beans available in various parts of America. One variety of white beans, like Great Northern, has 200 mg of calcium per cup. 

Therefore, if you want to make the meal nutrition-rich for your kids, you can add white beans, as they also come with a considerable amount of protein.

Pro Tip:
I suggest soaking the beans well for at least 30 minutes for better absorption and phytic acid release.

Rhubarb

Can we ever imagine that these simple rhubarbs have many benefits? Only one cup of rhubarb can add 350 mg of calcium to our kids’ diet. 

Its sour aftertaste makes it perfect to add to different dishes, whether they may be sweet or savory.

Dried Fig

Who doesn’t like these little sweet things? Only 8 of these figs are needed to provide more than 220 mg of calcium for your kids’ plate. 

Not only calcium, but they also come with a high quantity of antioxidants, so try to include these in your little ones’ diet!

Pro Tip:
Due to its sweet aftertaste, you can easily replace candies with dried figs for your kids to enjoy. So now you know what to give them instead of sweet candies!

Frozen Waffles

In my household, we love one or two servings of waffles 🧇 – once in a while, so did you know it comes with 100 mg of calcium? 

Well, yes, every frozen waffle brand claims to provide 100 mg of calcium per waffle.

To make these frozen waffles more nutritious, I serve my kids waffles with almond butter, peanut butter, fruits, or berries.

Canned Tomatoes

This was unexpected for me, too. Canned tomatoes🍅 with more than 100mg of calcium per can? Yes, as per the experts, as foods are treated with heat, the nutrients tend to accumulate. 

So now we can add tomatoes to various dishes and know our kids are getting an extra amount of protein.

Black Beans

Like white beans, black beans 🫘 also come with several benefits for kids. Only one cup of cooked black beans comes with 80-100 mg of calcium. 

To add to the number of benefits, black beans also come with a lot of protein content.

Butternut Squash

Along with taste, the butternut squash also comes with a lot of nutrients. Only one serving of it comes with 80-90 mg of calcium. And we can prepare so many dishes with this sweet treat for our kids to consume.

As winter approaches, I prepare a hot creamy soup with butternut squash, and my kids adore me for that.

Okra

These not-so-appealing vegetables have a lot of calcium, too. Like 10-12 pods of okra have 80-90 mg of calcium and are beneficial for kids.

For infants, okra is perfect because of its slimy texture. You can add it to different dishes for your kids to consume.

Garbanzo Beans

These lentils of heart shape have my heart as it contains calcium, protein, and fiber all in the same thing. Only one cup of these beans comes with ten gms of protein, calcium, and fiber.

Pro Tip: 
I recommend you try serving your kids with garbanzo beans before your kids start a long day. It keeps them full and energized for a long time.

Rice Milk

Rice milk 🥛 is quite a good option for all our lactogen-intolerant kids or those who follow a vegan diet. Only one cup of it comes with a whopping amount of 280 mg of calcium. 

You can easily swap the usual milk with rice milk for a change of taste that your kids can enjoy.

Sunflower Seeds

Only one cup of raw, unprocessed sunflower seeds 🌻 contains 100-115 mg of calcium. 

Along with calcium, it also comes with high magnesium, Vitamin E, and copper content that benefits kids.

Pro Tip:
I always choose raw, unsalted sunflower seeds for my kids, as the added salt can cancel out all its benefits.

Amaranth

I have something for gluten-free diet mothers and their kids, too. This infamous grain comes with 116 mg of calcium per cup. You can swap oats with amaranth for a change, and it has a distinct nutty flavor.

While on movie nights with the kids, I sometimes replace corn kernels with amaranth as it pops, and you must try that.

Edamame

Edamame is a very familiar vegetable for all of us. But it also comes with 100 mg of calcium, protein, and fiber. 

Therefore, your kids can munch on this healthy and tasty snack anytime.

Pro Tip: 
When my kids get bored of edamame, I prepare a dip of it so this can replace any unhealthy store-bought dips.

Ultrafiltered Milk

We, as parents, sometimes choose skimmed milk or ultra-filtered milk 🥛 for our morning coffee to cut down on calories. 

But do you know it also contains almost 350 mg of calcium, so if you want your kid to start their fitness early at their age, you can choose to go for it.

Conclusion

We as parents always have to come up with new innovative ideas to fulfill the nutrient target of kids. I hope I have tried to include all the suggestions on high-calcium food.

I have tried some of the listed high-calcium foods as snacks or meals at home, which my children loved, and I hope your kids love them, too.

Do let me know which one your kids enjoyed the most in the comment section and if you have anything to add to the list. 😁

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