Calcium for children is about more than just milk
TL;DR
Calcium is essential for children's bone development and muscle function — but milk is far from the only source. Cheese, kale, almonds, and fortified plant milk all contain plenty of calcium. Vitamin D is necessary for the body to absorb it.
Milk and calcium are closely linked in Danish food culture — but they are not synonyms. Cheese, yogurt, kale, almonds, and sardines all contain large amounts of calcium. This matters for many families where milk is not a regular part of the diet — either because the child is lactose intolerant, dislikes milk, or the family eats plant-based. And it matters for everyone who wants to ensure their child builds strong bones during the most important years.
What does calcium do in the body?
Calcium is the most abundant mineral in the body — 99% is in bones and teeth. The remaining 1% is crucial for the heart, muscles, and nervous system.
Calcium has three primary functions:
- Bone structure — calcium and phosphorus form hydroxyapatite, the mineral crystal bones are made of
- Muscle function — calcium triggers muscle contractions — including the heart
- Nerve signals — calcium is a messenger in nerve cells and helps regulate blood pressure
Bones are not static — they are constantly built up and broken down. Childhood and teenage years are the most important periods for building bone mass. Research shows that peak bone mass is reached in the 20s to 30s — and that calcium intake during childhood directly affects this mass.
What are the recommended calcium amounts for children?
The need increases significantly during puberty, when bone growth accelerates. Teenagers need more calcium than adults.
The Nordic Nutrition Recommendations (NNR) and the Danish Health Authority recommend the following calcium intake:
0-11 months
- 250-360 mg/day
- Covered through breast milk
- or infant formula
1-3 years
- 450 mg/day
- 2 dl milk + 1 slice of cheese
- covers approximately this
4-10 years
- 600-800 mg/day
- Schoolchildren's needs
- 3 dairy products/day
11-17 years
- 900-1200 mg/day
- Highest need in life
- Puberty requires more
The best calcium sources besides milk
Kale and sardines actually contain more bioavailable calcium per 100 g than milk. Variety is key.
Calcium content in selected foods (per 100 g):
- Parmesan cheese — 1184 mg calcium. The absolute top scorer. Grate over pasta dishes.
- Sardines with bones (canned) — 382 mg calcium. The bones are crucial — a good calcium source.
- Kale (cooked) — 254 mg calcium. High bioavailability compared to spinach.
- Plain yogurt — 120-150 mg calcium per 100 g.
- Milk (all types) — 115-125 mg calcium per 100 ml.
- Almonds — 264 mg calcium per 100 g. Give as almond butter to the youngest.
- Tofu (with calcium sulfate) — 200-350 mg calcium. Check the product label.
- Fortified plant milk (oat, soy, almond) — 120 mg per 100 ml when fortified. Always shake the container.
- Edamame beans — 63 mg calcium per 100 g + protein and iron.
- White cabbage — 49 mg calcium per 100 g. Underrated and inexpensive.
Vitamin D and calcium absorption — the important connection
Without vitamin D, the body cannot properly absorb calcium — no matter how much calcium you eat. Vitamin D supplements are recommended for all children in Denmark from October to April.
Vitamin D activates proteins in the intestinal wall that transport calcium into the bloodstream. Without sufficient vitamin D, calcium is simply excreted instead of absorbed. The Danish Health Authority recommends vitamin D supplements for all children 0-4 years old year-round and for older children during the winter months (October-April).
Vitamin D in the diet: fatty fish (salmon, mackerel, herring), eggs, and fortified products. But the sun is the most important source — 20 minutes of sun on arms and legs in summer provides a good supply.
What inhibits calcium absorption?
Oxalate in spinach binds calcium and makes it difficult to access — kale and broccoli are actually better calcium sources than spinach.
Three factors that reduce calcium absorption:
- Oxalate — spinach, rhubarb, and beets are rich in oxalate which binds calcium. Boil them to reduce the content.
- Phytates — whole grains and legumes contain phytates. Soaking and boiling help.
- Very salty — increases calcium excretion through the kidneys. Keep salt intake low in children.
Lactose intolerance and calcium — what do you do?
Lactose intolerance is not a barrier to sufficient calcium intake. Hard cheese, lactose-free milk, and fortified plant milk are all good alternatives.
About 5-10% of Danish children experience lactose intolerance — primarily the secondary type that can occur after a stomach infection. True primary lactose intolerance is rare in Scandinavia. Alternatives:
- Hard cheese — contains almost no lactose and lots of calcium
- Lactose-free milk and yogurt — same calcium content as regular milk
- Fortified soy or oat milk — good alternative, shake the container
- Sardines, kale, and almonds — dairy alternatives with good calcium content
Get inspiration for calcium-rich dishes for the whole family on our inspiration blog, or let the children help with cooking with MINI Family’s kitchen set.
Calcium for children is about variety, not forcing the child to drink milk. With cheese, kale, fortified plant milk, sardines, and almonds, even children who don’t drink milk can easily reach the recommended amounts. Remember vitamin D — it is the key to actual calcium absorption.
Start early, vary the sources, and make it a natural part of the family’s food. The bones you build now will last 70+ years.
Frequently Asked Questions
How much calcium does an 8-year-old schoolchild need?
According to Nordic Nutrient Recommendations, a child aged 7-10 needs about 700-800 mg of calcium per day. This corresponds to 2 dl of milk + 2 slices of cheese + 1 dl of yogurt — or equivalent amounts from other calcium sources like kale, sardines, and almonds.
Can my child get enough calcium without dairy products?
Yes — but it requires attention. Fortified plant milk, tofu with calcium sulfate, kale, sardines, and almonds are all good non-dairy sources. Combine them variably and ensure vitamin D supplementation, as vitamin D is crucial for calcium absorption.
Is spinach a good calcium source for children?
Spinach contains calcium but also oxalate, which binds most of it and prevents absorption. Kale, broccoli, and white cabbage are much better calcium sources from greens. Still serve spinach — it has many other nutrients.
When is the best time of day to eat calcium-rich foods?
Calcium absorption is best when spread out over the day rather than in one large dose. Serve calcium-rich foods at 2-3 different meals daily. Avoid large doses of iron and calcium at the same time, as they compete for absorption.
What happens if a child does not get enough calcium?
In the short term, the body draws calcium from the bones — as a buffer. Over time, this can lead to reduced bone mass, increased risk of fractures, and in severe cases, rickets. It is a silent process without visible symptoms, so prevention is more important than treatment.