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title: "Calcium: How to get enough, with or without dairy"
description: calcium daily intake plant sources dairy
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# Calcium: How to get enough, with or without dairy

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- October 22, 2026

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## Calcium for Kids and Adults

###### When we think about calcium, we often think about milk, growing kids and strong bones. But calcium is important throughout life, and many Australians aren't getting enough from their food.

> [New Australian Bureau of Statistics data](https://www.abs.gov.au/statistics/health/food-and-nutrition/usual-nutrient-intakes/latest-release) found that **63.7% of Australians aged two and over had calcium intakes below their estimated requirements**. The figure was 75.7% for females and 52.1% for males. Children aged 2–11 also had inadequate calcium intakes on average.

These figures don't mean everyone has a calcium deficiency, but they highlight why it’s worth taking a closer look at the foods we eat.

## Why does calcium matter?

Around 99% of the calcium in our bodies is stored in our bones and teeth. Calcium also helps our muscles contract and supports the normal functioning of our nerves and heart.

**For children and teenagers**, calcium is particularly important because their bones are growing and building strength. The foundations laid during childhood and adolescence contribute to bone health later in life.

**For women as they age**, maintaining adequate calcium intake becomes especially important. Bone loss naturally increases with age and can accelerate after menopause. Calcium is one part of the picture, alongside vitamin D, adequate protein and regular weight-bearing physical activity.

## How much calcium do we need each day?

Australian recommended dietary intakes (RDIs) vary with age and life stage.

| Age group | Calcium per day |
| --- | --- |
| Children 1–3 years | 500 mg |
| Children 4–8 years | 700 mg |
| Children 9–11 years | 1,000 mg |
| Teenagers 12–18 years | 1,300 mg |
| Adults 19–50 years | 1,000 mg |
| Women 51+ years | 1,300 mg |
| Men 51–70 years | 1,000 mg |
| Men 71+ years | 1,300 mg |

*These are general recommendations. Individual needs can vary, so seek advice if you have specific health or dietary concerns.*

## Calcium sources kids might actually eat

We often hear that dairy foods, leafy greens, nuts and seeds are good sources of calcium. But what if your child doesn't like green vegetables, won't touch nuts or seeds, or refuses calcium-enriched plant milk?

Rather than focusing on foods they won't eat, start with familiar favourites and look for opportunities to add calcium where you can.

### 1. Tinned fish with edible bones

Tinned salmon or sardines with their soft, edible bones can provide calcium. If your child enjoys fish, try mashing the bones thoroughly into salmon patties or fish cakes.

This won't suit every child, but it's another option to try beyond dairy.

### 2. Give baked beans a go

Baked beans provide some calcium as well as protein and fibre. Serve them on toast, in a toasted sandwich or alongside another familiar food. They won't cover calcium needs on their own, but they can contribute to overall intake.

### 3. Make mini frittatas

Mini frittatas with eggs, feta and finely chopped spinach are a handy option for lunchboxes, breakfast or an after-school snack.

Whisk eggs with crumbled feta and spinach, pour into a greased mini muffin tray and bake until set. The feta contributes calcium, while eggs provide protein and other nutrients. Spinach adds colour and variety, but it isn't a particularly reliable calcium source because its calcium is not readily absorbed. Think of mini frittatas as a practical, nutritious food that can contribute to the overall diet, rather than a major calcium fix.

## What if your child doesn't like calcium-enriched plant milk?

You're not alone! Fortified plant drinks can be useful, but taste matters. If your child won't drink them, you don't need to make them the centre of your strategy.

Instead, explore other calcium-containing foods your child will accept. If they do drink a plant-based alternative, check the label for at least **100 mg of calcium per 100 mL**. Also consider the protein and other nutrients it provides, as plant drinks vary widely. Soy drinks are often more nutritionally comparable to cow's milk than some other plant-based options.

For young children, it's particularly important to discuss plant-based milk alternatives with a GP or Accredited Practising Dietitian to ensure their nutritional needs are met.

## Don't forget the bigger picture

Calcium is important, but it works alongside other factors that support bone health. Vitamin D helps the body absorb calcium, while protein and regular weight-bearing activity also play a role.

For children who avoid dairy and have a limited range of accepted foods, it's worth getting professional advice to check their overall calcium intake and other nutritional needs.

##### **The takeaway:** calcium doesn't have to come from one particular food. Start with what your family already enjoys, look for realistic opportunities to add calcium and make small changes that can become part of everyday life.

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