Dairy-free calcium foods for toddlers are easier to include than you might think, even if your little one refuses milk or your family avoids dairy altogether.
Milk is not the only way toddlers can meet their calcium needs. As a pediatric dietitian (and mom), I focus on calcium-rich foods across the day, not one single “perfect” food. When you build meals with a few of these foods at a time, it adds up quickly without pressure, food battles, or forcing milk.
If it makes you feel any better, both of my kiddos haven't been huge milk drinkers once they weaned from nursing and ate more solids. So, I know exactly how you may feel!
Let’s walk through the best dairy-free calcium sources for toddlers and how to actually serve them.
Why Is Calcium Important for Toddlers?
Calcium is essential for building strong bones and teeth during the toddler years, which is when a large portion of lifelong bone mass is formed. It also supports muscle function, nerve signaling, heart rhythm, and hormone release.
How Much Calcium Do Toddlers Need?
According to the American Academy of Pediatrics (AAP) and Dietary Intakes NIH:
They don't need to hit this in one sitting! Think about small amounts throughout meals and snacks across the day or week.
Best Dairy-Free Calcium Foods for Toddlers
Here's a list of calcium rich foods for toddlers that you can keep in your saved links:
Calcium-Set Tofu (One of the Highest!)
Look for calcium sulfate on the ingredient list.
¼ cup: ~250-350 mg calcium
Easy ways to serve:
- baked tofu "fries" or nuggets
- crumbled into pasta sauce
- blended into smoothies or popsicles
- tossed in sesame noodles
Fortified Plant Milks
Soy and pea milk usually have the most protein and calcium. I've personally tried Ripple (unsweetened), unsweetened Silk soy milk, and Kiki milk!
½ cup: ~225-300 mg
Use in:
Tahini (Sesame Paste)
1 tbsp: ~65 mg calcium
Stir into:
- dips (like this yogurt dip)
- smoothies
- pasta sauce
- drizzle on roasted veggies
Chia Seeds
1 tbsp: ~75 mg calcium
Add to:
- pudding
- oatmeal or muffins
- yogurt alternatives
- energy bites (bonus if made with almond butter)
White Beans
¼ cup: ~60 mg calcium
Great for:
- blending into sauces
- quesadilla filling
- smashed on toast
Leafy Greens
¼ cup cooked collard greens: ~85 mg
¼ cup cooked bok choy: ~80 mg
¼ cup cooked kale: ~45 mg
Serve:
- finely chopped into pasta
- blended into pesto
- mixed into eggs or tofu scramble
Broccoli
¼ cup cooked: ~30 mg calcium
Can offer:
- roasted florets
- broccoli tots
- sesame noodles with chopped broccoli
- broccoli cheddar soup or pasta bake
Fish With Edible Bones
These are some of the highest natural calcium sources because of the soft, edible bones (which yes, may sound weird for us to eat).
Canned salmon with bones – 2 tbsp: ~120-180 mg calcium
Sardines with bones – 2 tbsp: ~160-200 mg calcium
Easy toddler serving ideas:
- mash with avocado on toast
- mix into pasta with olive oil and peas
- make salmon patties
- serve with crackers or a corn tortilla
Edamame
¼ cup shelled edamame: ~30-50 mg calcium
Great for:
- tossing into noodle bowls
- serving as a finger food
- literally just snacking on in a bowl
- mashing onto toast
- adding to fried rice
Fortified Foods That Help Fill Gaps
- fortified plant yogurt (~150-250 mg per ½ cup)
- fortified cereal (~100-200 mg per ¼ cup)
- calcium-fortified orange juice (~175-225 mg per ½ cup)
- corn tortillas made with lime (~40-60 mg each)
Almonds and Sesame Seeds
- 1 tablespoon almond butter: ~55 mg calcium
- 1 tablespoon sesame seeds: ~90 mg calcium
These are easy to sprinkle, mix, or spread for a quick boost! You can even grind them up.
Calcium Foods for Toddlers
How to Build a High-Calcium Dairy-Free Toddler Plate
Instead of worrying about one specific food, try this formula:
✔ calcium-rich protein base (tofu, fortified milk, beans)
✔ produce (broccoli, greens, fruit)
✔ healthy fat (tahini, chia, almond butter)
✔ familiar carb (pasta, rice, bread, tortilla, oats)
This keeps meals balanced and lowers pressure around one “must-eat” food, while also supporting their nutrition along the way. Remember, engage them and make food FUN!
High-Calcium Dairy-Free Meal Ideas for Toddlers
Now let's utilize those dairy-free calcium foods for toddlers in a meal scenario!
Breakfast Ideas
• chia pudding made with fortified soy milk and fruit
• oatmeal cooked in fortified plant milk with a tahini swirl
• smoothie with soy milk, kale, mango, and almond butter
• fortified cereal with plant milk
Lunch Ideas
• white bean quesadilla on a corn tortilla
• tofu nuggets or tofu fries with broccoli and fruit
• hummus and veggie plate with sesame seeds sprinkled on top
• pasta with blended white bean sauce
Snack Ideas
• fortified plant yogurt with chia seeds & hemp hearts
• orange slices with almond butter toast
• tahini dip with soft pita and cucumbers
• calcium-fortified smoothie popsicles
Dinner Ideas
• sesame noodles with tofu and bok choy
• tofu scramble tacos on corn tortillas
• lentil pasta with broccoli and tahini sauce
• stir-fry with calcium-set tofu and vegetables
Sample Day of Dairy-Free Calcium Foods for Toddlers
Here’s how it can add up without milk:
Breakfast:
chia pudding with fortified soy milk + berries → ~300 mg
Lunch:
tofu nuggets (¼ cup tofu) → ~300 mg
broccoli (¼ cup) → ~30 mg
Snack:
tahini dip (1 tbsp) + apple "fries" or banana spears → ~65 mg
Total: ~695 mg calcium!
That meets the daily goal for ages 1-3 without any dairy.
Dietitian Tips for Dairy-Free Calcium Foods
• read labels, calcium varies widely in plant milks and tofu
• shake plant milk before pouring (calcium settles)
• cook greens to improve texture and intake
• use small amounts across the day, it adds up
• pair calcium foods with vitamin D sources for absorption
• no pressure if they don’t eat everything, exposure still counts!
That’s okay. Calcium can come from foods like tofu, chia seeds, tahini, white beans, greens, and fortified yogurt alternatives. You don’t need plant milk to meet calcium needs. You can also try blending the milk with a room temp banana for "banana milk."
Not always. Many toddlers can meet their calcium needs through food. If you’re concerned about intake or your child has multiple food restrictions, talk with your pediatrician or dietitian.
Most fortified plant milks contain similar calcium amounts, but soy and pea milk also provide more protein, which helps support growth and satiety.
Okay, Let's Wrap Up!
At the end of the day, calcium is about patterns over perfection. Your toddler doesn’t need to drink milk to build strong bones, they just need consistent exposure to calcium-rich foods across their meals and snacks (it truly adds up!). If your little one skips a food or goes through a picky phase, that doesn’t erase their progress. Keep offering, keep modeling, and trust that these small, balanced choices are supporting their growth exactly how they need.
If you found this post on dairy-free calcium foods for toddlers helpful, I would love for you to leave a rating or comment if you'd like to see more of these type of posts! And if you're still feeling stuck on your feeding journey with your toddler or stuck in food ruts, APPLY HERE to chat more with me and get the knowledge + confidence you deserve to help your little one get the nutrition they need!
You don't have to stay feeling stuck in the feeding journey forever. They didn't teach us these things in school and is exactly why I created Nourished Littles to help parents feel confident at the table.
xoxo, toddler dietitian tiff
Disclaimer: This post is for educational purposes only and should not replace individualized medical advice. Every child develops at their own pace, and safe food choices will depend on your little one’s age, chewing ability, and readiness for textures. Always supervise your baby or toddler during meals and adjust food sizes and textures as needed.
References:
https://www.hsph.harvard.edu/nutritionsource/calcium/
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Leave a Reply