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Guide For Parents To Find Foods Highest In Calcium For Children

Maggie LaBarbera • RN, MBA • May 12, 2012

Calcium Rich Food Ideas Chart

Dairy products are high in calcium and have vitamin D. But there are many other sources of calcium that you can add to your child's daily foods!

Here is another chart to illustrate which foods are good sources of calcium:

Food	Servings	Calcium Content (may vary)
Milk, non-fat or low fat	1 cup	300 mg
Soy or rice milk fortified with calcium	1 cup	300 mg
Cheddar cheese	1.5 oz	300 mg
Low fat yogurt	8 oz	200 mg
Orange juice fortified with calcium	½ cup	175 mg
Frozen yogurt	½ cup	100 mg
Cheese pizza	1 slice	100 mg
Tofu firm with added calcium	4 oz	100 mg
Instant oatmeal	1 cup	100 mg
Almonds*	¼ cup	90 mg
Cottage cheese	½ cup	70 mg
Broccoli, cooked	1 cup	7 mg
Baked beans	½ cup	70 mg
Kale	½ cup	50 mg
Orange, medium	1	45 mg
Sweet potatoes, mashed	½ cup	45 mg

When purchasing food items be aware that the Daily Value for calcium is not listed by weight but rather by percentage of adult Daily Value weight. For calcium the adult Daily Value is 1000 mg. This means that if the label states 20%, this product contains 200mg (1000 mg x 0.20). Although your 9 year old child needs 1300 mg, you can still use the % Daily Value to help guide you and compare products.