Top 7 Calcium-Rich Foods For Stronger Bones In Kids

Did you know that 90 percent of bone mass in kids is built by the time they turn 18? Yes. That means you have to make healthier food choices today to ensure your little one has good bone health in the longer run.

And calcium plays a significant role in bone development. According to the National Institutes of Health, children aged 4–8 need about 1,000 mg of calcium per day, while those 9–18 need 1,300 mg daily. However, many kids still do not get enough calcium from their daily diet, resulting in weaker bones and osteoporosis later.

Read this article to explore the seven best sources of calcium that will help your child build super-strong bones.

Dairy products such as milk, yogurt, and cheese are indeed among the best sources of calcium. Did you know that just a single cup of milk provides about 300 mg of calcium, and that’s almost one-third of the daily recommended intake? Besides calcium, yogurt and cheese also provide probiotics, which are helpful in improving gut health.

Dark leafy greens such as kale, spinach, bok choy, and collard greens are another incredible choice packed with calcium. Just one cup of cooked collard greens contains about 266 mg of calcium. So if your child doesn't drink much milk, leafy greens are great alternatives.

You can simply blend spinach into smoothies, add kale to soups, or hide some greens in pizza-pasta sauces.

Yes, almonds too contain calcium. It is, in fact, one of the most calcium-rich nuts and provides about 76 mg of calcium per ounce, roughly about 23 almonds. Moreover, they are also high in healthy fats, vitamin E, and protein.

You can serve soaked almonds as a snack, as almond butter spread over toast, or blended almond milk in smoothies.

Many foods are fortified with calcium, including cereals, plant-based milks, orange juice, and some types of bread. For example, one cup of fortified orange juice can contain up to 350 mg of calcium. An easy way to include calcium in your kid’s diet, especially if they are the picky ones.

Usually, food labels specify if they contain added calcium, and you can then incorporate these choices into breakfast or snacks according to your preference. 

Tofu, especially when calcium-set, is an excellent plant-based source of calcium. Just half a cup of tofu can contain up to 860 mg of calcium, which is more than half of the daily requirement for kids!

You can add tofu to stir-fries, soups, or smoothies. You can also bake or grill tofu and serve it as it is with dipping sauces.

Certain fish, such as sardines and canned salmon, are loaded with calcium. Just one can of sardines provides about 325 mg of calcium. That’s surprising.

Simply mash canned sardines or salmon into spreads for sandwiches or mix them into pasta dishes. 

Beans and lentils are other great sources of calcium, protein, and fiber. A cup of cooked white beans contains around 160 mg of calcium, while chickpeas and lentils provide a moderate amount as well.

You can add beans to soups, stews, or pasta dishes. You can also make hummus with chickpeas and serve it with veggie sticks for a healthy snack.

Calcium is a building block for strong bones, and making sure your child gets enough of it today can help prevent bone issues later in life. While dairy is a well-known source of calcium, there are plenty of plant-based and fortified options, such as leafy greens, almonds, tofu, and beans, among others, that can also contribute to a healthy diet.

If you are still concerned about your child’s calcium intake, consult a pediatrician or nutritionist for guidance on the best dietary choices.