Nutritional facts: Calcium

What does it do?

Calcium has a number of important functions

  • Makes sure blood clots normally
  • Helps build strong bones & teeth
  • Regulates muscle contraction, including the heartbeat

How much does a child need?

0-12 months      525mg/day
1-3 years             350mg/day
4-6 years            450mg/day
7-10 years           550mg/day

Foods containing calcium

Dairy (an easy source of readily absorbed calcium)

  • Milk – fresh, tinned and powdered
  • Cheese – Particularly hard types
  • Yoghurts & fromage frais
  • Cream & creme fraiche

Non-dairy food

  • Dark green leafy vegetables eg broccoli, spinach, kale, spring greens
  • Nuts – particularly almonds, brazils and hazelnuts (CAUTION: do not give whole nuts to young children and always check for allergy first – nut butters are good)
  • Red kidney beans and chick peas
  • Soya beans and bean curd (Tofu)
  • Dried fruit eg apricots, dates, figs and raisins
  • Seeds eg sesame and sunflower
  • Bread (whole wheat best)
  • Fortified cereals eg All Bran, Ready Brek, Special K, Bran Flakes
  • Beans eg baked, haricot and broad
  • Oranges or fresh natural juice
Typical calcium content in common foods

Milk                    200ml         240mg

Cheddar             30g              215mg

Edam                  30g              230mg

Yoghurt              1 pot            190mg

Baked Beans     1 sml tin     107mg

Broccoli             90g               40mg

Spinach             90g              145mg

Green beans     90g             50mg

Bread (white)   1 slice         40 mg

Dried apricots  45g             35mg

Orange               1 med         75mg

Dried figs          3                 140mg

Sardines           100g           460mg


More information on the day to day troubles of weaning.
The Baby Meals blog


Feedback is always welcome so please feel free to email in any thoughts at any time or get in touch via Twitter.


Opinions and advice.
The Baby Meals forum