Your Child is Dairy-Free, but what about Calcium?

Chia Pudding

At first, when I was told that we needed to completely eliminate dairy from Gracie’s diet (probably for always) I was very concerned.  It’s pretty well known that children need appropriate calcium intake to ensure they grow strong bones and teeth. However if your child has food allergies/intolerances you need to look for alternatives.

Below shows the daily intake requirements for children of different ages:

Babies 0–6 months approx. 210mg (if breastfed)
approx. 350mg (if bottle fed)
Babies 7–12 months 270mg
Children 1–3 years 500mg
Children 4–8 years 700mg
Children 9–11 years 1,000mg
Adolescents 12–18 years (including pregnant and breastfeeding young women) 1,300mg

So what other foods are high in calcium?

  • Dark Leafy greens: 95mg in 1 cup of Kale
  • Oranges: 65mg in 1 fruit
  • Broccoli: 45mg in 1 cup
  • Seaweed: 126mg in 1 cup
  • Sesame seeds: 126mg in 1 cup
  • Almonds: 72mg in 1/4 cup (20 nuts)
  • Fortified soy, nut or oat milk: 300mg in 1 cup
  • Fish (with bones).  402mg in 1/2 cup of canned Salmon

Grace is currently at the age where she is testing boundaries and that typically means she can often refuse to eat the foods I make her. Perseverance is the key, I ‘try and pack a lot of goodness in her food,  whether that means me putting extra green veggies in a meatloaf or a sprinkle of sesame seeds over her food.

Simple ways I boost Gracie’s intake:

  • Fruit Smoothies made from Coconut Vitasoy (enriched with calcium)
  • Chia puddings made with Coconut Vitasoy (enriched with calcium)
  • Sprinkle sesame seeds over her food
  • Kale Chips
  • Salmon Patties

I’ve posted below a simple but tasty recipe for Salmon Patties which are very high in calcium.  If you look through my recipe index you’re find some other great ideas too.

If you make any of my recipes tag: #HGGfood so I can find you!

Salmon Fish Cakes

Salmon Patties

Print Recipe
Serves: 10-12 Cooking Time: 10 minutes


  • 160g tin red salmon
  • 1 large sweet potato grated
  • ½ brown onion, grated or finely chopped
  • 1 egg
  • 2 tbs spelt flour
  • 3 tbs olive oil, to fry



Combine all ingredients in a bowl and mix well


Roll into small patties


Gently fry in batches and then reduce to a low heat until cooked through.


Instead of using Spelt flour you can replace to Gluten-Free to meet special dietary requirements.






How to boost your dairy-free child's calcium intake through food and diet.

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