How much calcium does my child need per day?

🦴 Calcium in your child’s diet

Calcium is an essential mineral that helps build and maintain strong bones and teeth. It also plays an important role in muscle function and nerve signalling.

Vitamin D is needed to help the body absorb calcium effectively, so both nutrients work together to support bone health.

How much calcium do children need?

These are UK Dietary Reference Values (DRVs) based on population guidance:

• 0–12 months: ~525mg

• 1–3 years: ~350mg

• 4–6 years: ~450mg

• 7–10 years: ~550mg

• 11–18 years: ~800mg (girls) / ~1000mg (boys)

📚 UK reference values

These recommendations are based on UK dietary reference values set by expert committees and used in NHS and public health guidance:

Scientific Advisory Committee on Nutrition

and supported in clinical practice by:

British Dietetic Association

🥛 Foods that contain calcium (approximate values)

Dairy foods

• 100ml cows’ milk: ~120mg

• 30g cheddar cheese: ~200–220mg

• 120g yoghurt: ~150–200mg

• 30g cottage cheese: ~35–50mg

• 30g halloumi: ~200–250mg (varies by brand)

Non-dairy sources

• 100ml calcium-fortified plant milk: ~120mg

• 100g calcium-set tofu: ~350–400mg

• 30g calcium-fortified cereal: ~130–170mg

• 1 slice fortified bread (if fortified): ~80–170mg

• ½ tin sardines (with bones): ~250–400mg

• 85g broccoli: ~30–40mg

• 1 medium orange: ~25–30mg

A note on cow’s milk

For toddlers, high intakes of cow’s milk can reduce appetite for other foods and may increase the risk of iron deficiency, as it is low in iron and can interfere with iron absorption.

🍽️ Example calcium intake (toddler day)

Breakfast:
Fortified cereal (15g) + 50ml milk → ~120–130mg

Lunch:
Cheese on toast (fortified bread + 15g cheddar) + orange → ~220–250mg

Total: ~340–380mg (meets daily needs for 1–3 years)