How much calcium does a toddler need? A toddler aged 1 to 3 years needs 700 milligrams (mg) of calcium each day. This is the Recommended daily allowance calcium toddler set by experts to help them grow strong bones and teeth. Calcium is super important for little bodies that are growing fast.
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Why Calcium Matters So Much
Calcium is like a building block for your child’s body. Most people think of calcium for bones, and that’s true! It helps make their bones and teeth strong and hard. This is vital during the toddler years because they are growing so much and becoming more active. Strong bones help prevent breaks later.
But calcium does more than just build bones. It also helps muscles work right. It helps nerves send messages. And it helps blood clot if they get a cut. So, calcium is key for many important jobs inside your child’s body. Getting enough ensures their body can do all these things well.
Knowing the Numbers: Daily Calcium Intake for Toddlers
As we said, the daily calcium intake for toddlers aged 1 to 3 is 700 mg. This is a specific amount set by health experts.
How does this compare to others?
* Babies under 6 months need 200 mg.
* Babies 7-12 months need 260 mg.
* Kids 4-8 years need 1000 mg.
* Kids 9-18 years need 1300 mg.
You can see that the 700 mg for toddlers is a big jump from baby needs. This shows how much their bodies are changing and growing during this time. Meeting this Recommended daily allowance calcium toddler is a big goal for parents. It sets them up for good health now and in the future.
Where to Find Calcium: Toddler Calcium Sources
Getting 700 mg of calcium every day might sound like a lot. But many common foods have calcium. You can find toddler calcium sources in lots of places. The best calcium foods for toddlers are ones they will actually eat and that give them a good amount of calcium.
Let’s look at some top calcium sources.
Dairy Delights
Milk, yogurt, and cheese are the most well-known sources of calcium.
- Milk: Cow’s milk is packed with calcium. A 1-year-old often moves from breastmilk or formula to whole cow’s milk. One cup (about 8 ounces) of milk has about 300 mg of calcium. So, giving your toddler about 2-3 cups of milk a day can get them close to their goal. Be careful not to give too much milk, though. More than 24 ounces (3 cups) a day might make them too full for other foods. This could mean they miss out on iron and other important nutrients. Whole milk is usually best for toddlers aged 1-2 years because they need the fat for brain growth. After age 2, you can talk to your doctor about moving to lower-fat milk.
- Yogurt: Yogurt is another great choice. It’s often easy for toddlers to eat. A small container of plain yogurt (about 6 ounces) can have around 200-300 mg of calcium. Greek yogurt sometimes has a bit less calcium but more protein. Look for yogurts with “live and active cultures” for good gut health. Watch out for added sugar in flavored yogurts. Plain yogurt is a good base, and you can add fruit for sweetness.
- Cheese: Cheese comes in many forms, making it easy to add to meals or offer as a snack. One ounce of cheddar cheese has about 200 mg of calcium. Other cheeses like mozzarella, Swiss, and American also have good amounts. String cheese is a fun, easy snack for toddlers. Soft cheeses like cottage cheese also have calcium, though usually a bit less per serving than hard cheese.
Beyond Dairy: Dairy-Free Calcium for Toddlers
What if your toddler can’t have dairy because of an allergy or choice? Don’t worry! There are many excellent dairy-free calcium for toddlers options. These foods can also help add calcium for toddlers who do eat dairy but don’t get enough from milk, yogurt, and cheese alone.
- Fortified Plant Milks: Many plant-based milks like soy, almond, oat, and cashew milk are fortified with calcium and Vitamin D. Fortified means calcium is added to them. Look for brands that add about 300 mg of calcium per cup, similar to cow’s milk. Soy milk is often closest to cow’s milk in protein and nutrients, but check with your doctor about which plant milk is best for your toddler. Always choose versions labeled as ‘fortified’.
- Fortified Orange Juice: Some orange juice brands also add calcium and Vitamin D. One cup can have around 300-350 mg of calcium. However, juice is high in sugar and lacks fiber. Most doctors recommend giving toddlers very little juice, if any. It’s better to get calcium from whole foods or fortified milks. If you do offer fortified juice, keep the amount small (no more than 4 ounces a day for toddlers).
- Certain Green Vegetables: Some green veggies have calcium. Examples include broccoli, kale, collard greens, and turnip greens. Half a cup of cooked kale has about 90 mg of calcium. Half a cup of cooked broccoli has about 30 mg. While veggies are healthy, your toddler would need to eat a lot of them to meet their calcium needs just from this source. But they are great for adding to overall calcium intake.
- Tofu (Calcium-Set): Tofu made with calcium sulfate has a good amount of calcium. Check the nutrition label. Half a cup of calcium-set firm tofu can have over 200 mg of calcium. You can add soft or silken tofu to smoothies or offer firmer tofu cut into small, safe pieces.
- Fortified Cereals and Breads: Some breakfast cereals and breads add calcium. Check the box! Eating a fortified cereal with fortified milk can give a good calcium boost in the morning.
- Canned Fish with Bones: Canned salmon and sardines with the soft, edible bones are surprisingly high in calcium. The bones are soft and easy to mash. Three ounces of canned salmon with bones can have about 180 mg of calcium. Three ounces of sardines with bones has over 300 mg. This might not be a toddler favorite, but small amounts mixed into dishes could work. Make sure the bones are well mashed or ground.
- Beans and Lentils: These healthy foods have some calcium, though not as much as dairy or fortified foods. Half a cup of white beans has about 80 mg of calcium. Lentils have less. But they add to the total amount your toddler gets each day.
- Almonds and Almond Butter: Almonds have calcium. One ounce of almonds has about 75 mg. For toddlers, whole nuts are a choking risk. You can offer almond butter spread thinly on toast or crackers, but check that it’s smooth and free of chunks.
Here’s a simple table showing calcium amounts in some common toddler-friendly foods:
| Food (Serving Size) | Approx. Calcium (mg) |
|---|---|
| Milk (whole cow’s, 1 cup) | 300 |
| Plain Yogurt (6 oz) | 200-300 |
| Cheddar Cheese (1 oz) | 200 |
| String Cheese (1 stick) | 150-200 |
| Fortified Soy Milk (1 cup) | 300 |
| Fortified Orange Juice (1 cup)* | 300-350 |
| Calcium-Set Tofu (firm, 1/2 cup) | 200-250 |
| Cooked Kale (1/2 cup) | 90 |
| Cooked Broccoli (1/2 cup) | 30 |
| Canned Salmon with bones (3 oz) | 180 |
| White Beans (cooked, 1/2 cup) | 80 |
| Fortified Cereal (check label) | Varies (e.g., 100-250) |
*Remember to limit juice intake.
How to Ensure Toddler Gets Enough Calcium: Tips and Tricks
Getting 700 mg every day takes a little planning, but it’s very doable. Here are some ways how to ensure toddler gets enough calcium from their diet:
- Offer Calcium at Most Meals/Snacks: Instead of trying to get it all at once, spread calcium-rich foods throughout the day.
- Pair Calcium with Other Foods: Serve milk with breakfast, yogurt for a snack, and cheese with lunch or dinner.
- Cook with Calcium-Rich Ingredients: Use milk or yogurt in sauces. Add cheese to pasta or scrambled eggs. Use calcium-set tofu in stir-fries or smoothies. Add white beans to soups or stews.
- Make it Fun: Offer cheese sticks, yogurt tubes (watch sugar), or smoothies made with milk or fortified plant milk. Cut cheese into fun shapes.
- Keep Offering, Even If They Refuse: Toddlers can be picky. Keep putting calcium-rich foods on their plate. They might try it eventually. Don’t force them, but make it available.
- Read Labels: For fortified foods like plant milks, juices, and cereals, check the “Nutrition Facts” panel to see how much calcium is in one serving. Look for the amount in milligrams (mg) or the % Daily Value (%DV). Aim for foods with 10% DV or higher per serving.
Meal Ideas
Here are some easy ways to add calcium throughout the day:
- Breakfast: Fortified cereal with milk or fortified plant milk. Yogurt with fruit. Scrambled eggs with cheese. Toast with almond butter (smooth).
- Lunch: Grilled cheese sandwich. Cheese stick and crackers. Small container of yogurt. Leftover soup with white beans.
- Snack: Cottage cheese. Yogurt. Cheese cubes. Fortified fruit smoothie. Edamame.
- Dinner: Pasta with cheese sauce. Tofu stir-fry. Small pieces of chicken cooked in a creamy sauce made with milk or yogurt. Mashed potatoes made with milk.
Handling Picky Eaters
Picky eating is common in toddlers. If your toddler refuses many calcium-rich foods, especially dairy, you’ll need to focus on other sources.
- Try different forms of calcium-rich foods. Maybe they don’t like milk but will eat yogurt or cheese.
- Mix calcium-rich foods into things they do eat. Add milk or yogurt to smoothies. Add finely grated cheese to sauces. Blend soft tofu into soups or sauces.
- Offer small portions. A big serving can be overwhelming.
- Be a good role model. Let your toddler see you eating and enjoying calcium-rich foods.
- Don’t make food a battle. Offer healthy choices and let them decide how much they eat from those choices. If you’re really worried, talk to their doctor.
The Sunny Side of Calcium: Vitamin D for Toddler Calcium Absorption
Calcium works best with a partner: Vitamin D. Vitamin D helps the body take in calcium from food. Without enough Vitamin D, your toddler won’t get all the calcium benefits, even if they eat plenty of calcium-rich foods.
- How Vitamin D Helps: Think of calcium as the bricks and Vitamin D as the helper who puts the bricks where they need to go in the body (like into bones).
- Sources of Vitamin D:
- Sunlight: The body makes Vitamin D when skin is in the sun. However, too much sun can be harmful, and it’s hard to know if your child gets enough this way, especially with sunscreen use (which is important!). It’s not a reliable source for young children.
- Foods: Few foods naturally have a lot of Vitamin D. Oily fish like salmon are a good source. Many foods are fortified with Vitamin D, just like they are with calcium. Milk, fortified plant milks, and some cereals and juices often have added Vitamin D.
- Supplements: Many toddlers, especially those who don’t drink much fortified milk or live in places with less sun, need a Vitamin D supplement. The American Academy of Pediatrics recommends that babies and toddlers get 400 IU (International Units) of Vitamin D each day. Many infant vitamin drops and children’s chewable vitamins contain this amount.
Making sure your toddler gets enough Vitamin D is just as important as ensuring enough calcium intake for toddlers. Vitamin D is crucial for toddler calcium absorption. Talk to your doctor about whether your child needs a Vitamin D supplement.
Spotting Trouble: Signs of Calcium Deficiency in Toddlers
True calcium deficiency (not getting enough) that causes clear health problems is not super common in toddlers in places where calcium-rich foods are available. But it can happen, especially with very picky eaters, children with allergies (like dairy), or those with certain medical issues.
Signs of calcium deficiency in toddlers can be hard to spot early on. Calcium is stored in the bones, so if a child isn’t getting enough from food, the body will take it from their bones to keep blood calcium levels normal for vital functions like muscle and nerve work. This weakens the bones over time.
Possible long-term effects of low calcium and Vitamin D intake include:
- Rickets: This is a serious condition where bones become soft and weak, leading to bowed legs or other bone shapes. This is usually due to a severe lack of Vitamin D or calcium.
- Poor Growth: Not getting enough key nutrients like calcium can affect overall growth.
- Weak Bones Later: Not building strong bones in childhood increases the risk of osteoporosis (brittle bones) later in life.
Because the early signs are often not obvious, it’s best to focus on preventing deficiency by offering a good diet and talking to your doctor if you have concerns. If you are worried about your child’s diet or think they show signs of not getting enough calcium or Vitamin D, see your doctor. They can check your child and suggest what to do.
When Food Isn’t Enough: Calcium Supplements for Toddlers
Most toddlers can get all the calcium they need from food and drinks. The best calcium foods for toddlers are always the first choice because they also provide other important nutrients.
However, sometimes a calcium supplement for toddlers might be needed. This could be the case if your toddler:
- Has a milk allergy or is lactose intolerant and doesn’t eat enough other calcium-rich or fortified foods.
- Follows a strict vegan diet without careful planning of fortified foods.
- Is a very picky eater and eats only a small number of foods that lack calcium.
- Has a medical condition that affects how their body takes in calcium.
If you think your toddler might need a supplement, it’s very important to talk to their doctor first. They can figure out if a supplement is truly needed and recommend the right type and amount. Giving too much calcium can also be harmful.
Calcium supplements for toddlers come in different forms, like liquid or chewable tablets. Make sure any supplement is made for young children and follows dosage rules. Remember, supplements should add to the calcium your child gets from food, not replace healthy eating. They are a backup plan, not the main plan.
Frequently Asked Questions About Toddler Calcium
Here are answers to some common questions parents ask about how much calcium does a toddler need.
How much milk does a toddler need for calcium?
A toddler typically needs about 2-3 cups (16-24 ounces) of milk per day to get a good amount of calcium (around 600-900 mg) from this source alone. Going over 24 ounces might fill them up too much. If your child drinks less milk, make sure they get calcium from other foods like yogurt, cheese, or fortified options.
What if my child won’t drink milk?
Don’t worry! Milk is just one source. Offer other dairy options like yogurt and cheese. Use dairy in cooking. Also, focus on dairy-free calcium for toddlers like fortified plant milks (check for calcium and Vitamin D), fortified cereals, calcium-set tofu, and certain green veggies or beans. The goal is to meet the 700 mg daily calcium intake for toddlers from all sources, not just milk.
Are calcium-fortified foods enough?
Fortified foods like plant milks, some cereals, and juices can be a big help in reaching the Recommended daily allowance calcium toddler. If your child eats and drinks several fortified foods daily, they can get a lot of calcium this way, especially if they don’t eat much dairy. Always check the nutrition labels to see how much calcium is added per serving.
Can a toddler get too much calcium?
Yes, it is possible, but it’s hard to do from food alone. Getting too much calcium, usually from taking too many supplements, can cause problems like constipation or make it harder for the body to take in other minerals like iron and zinc. It can also cause kidney stones in rare cases. This is why you should always talk to your doctor before giving a calcium supplement and stick to the recommended doses.
Do toddlers need a Vitamin D supplement?
Many experts say yes. Vitamin D helps with toddler calcium absorption. Since it’s hard to get enough Vitamin D from food and sun alone, a supplement of 400 IU per day is often recommended, especially for breastfed babies and toddlers who drink less than 32 ounces of fortified milk daily. Ask your doctor what is best for your child.
Summing It Up
Calcium is a key nutrient for your toddler’s growth and health. Aiming for the daily calcium intake for toddlers of 700 mg helps build strong bones and supports many body functions. You can find calcium in many foods, like milk, yogurt, cheese, and dairy-free choices like fortified plant milks and tofu. Making sure they also get enough Vitamin D helps their body use the calcium well. Watch for any signs of trouble, but remember that serious problems are rare. If you have any worries about your child’s calcium needs or diet, the best step is always to talk to their doctor. With a varied diet and maybe a little help from Vitamin D, you can help your toddler build a strong foundation for life.