Last updated: January 2026
Bacche ki haddiyon ke liye calcium bahut zaruri hai - aur sirf doodh hi nahi, bahut saare Indian foods mein calcium bhara padha hai! Ragi, til (sesame seeds), paneer, dahi, methi, sarson ka saag - ye sab calcium ke powerhouses hain. Agar baccha doodh nahi peeta, toh bhi ye alternatives use kar sakte ho. Ye guide batayegi kitna calcium chahiye aur kaise easily Indian diet mein include karein.
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
What Calcium Does:
Critical Fact: Childhood is when most bone mass is built. Getting adequate calcium during growing years prevents weak bones and osteoporosis in adulthood.
| Age Group | Daily Calcium Needed |
|---|---|
| 0-6 months | 200 mg (from breast milk/formula) |
| 6-12 months | 260-500 mg |
| 1-3 years | 500-600 mg |
| 4-8 years | 600-800 mg |
| 9-18 years | 800-1300 mg |
Reassurance: If your child is eating a varied diet with dairy and other calcium sources, they're likely getting enough. Supplements are rarely needed with proper diet.
| Food | Calcium Content | Serving Size |
|---|---|---|
| **Milk (doodh)** | 300 mg per cup | 200 ml |
| **Curd (dahi)** | 275 mg per cup | 200 ml |
| **Paneer** | 500 mg per 100g | 50-100g |
| **Cheese** | 200 mg per slice | 1 slice (20g) |
| **Buttermilk (chaas)** | 150 mg per cup | 200 ml |
| **Lassi** | 250 mg per glass | 200 ml |
| Food | Calcium Content | How to Include |
|---|---|---|
| **Ragi (finger millet)** | 344 mg per 100g | Ragi porridge, ragi dosa, ragi roti |
| **Til (sesame seeds)** | 975 mg per 100g | Til laddoo, chutney, sprinkle on food |
| **Amaranth (rajgira)** | 159 mg per 100g | Rajgira paratha, rajgira chikki |
| **Soybean** | 277 mg per 100g | Soya chunks curry, soya milk |
| **Almonds (badam)** | 264 mg per 100g | Badam milk, as snack (crushed for young kids) |
| **Moringa leaves** | 185 mg per 100g | In paratha, dal, or soup |
| Vegetable | Calcium Content | Easy Preparations |
|---|---|---|
| **Methi (fenugreek)** | 395 mg per 100g | Methi paratha, methi dal |
| **Sarson (mustard greens)** | 210 mg per 100g | Sarson ka saag |
| **Palak (spinach)** | 99 mg per 100g | Palak paneer, palak dal |
| **Bathua** | 150 mg per 100g | Bathua paratha, in dal |
Target: 2-3 servings of dairy per day
Easy Ways:
For Variety or Lactose Intolerance:
Aim for: Leafy greens 3-4 times per week
Kid-Friendly Methods:
Calcium-Rich Snacks:
| Meal | Calcium-Rich Foods |
|---|---|
| Breakfast | Ragi porridge + banana |
| Mid-morning | Milk (doodh) |
| Lunch | Dal + rice + methi sabzi + curd |
| Evening | Paneer cubes + crackers |
| Dinner | Roti + palak paneer + dal |
| Bedtime | Milk |
Estimated Calcium: ~600-700 mg
| Meal | Calcium-Rich Foods |
|---|---|
| Breakfast | Paratha + curd + milk |
| School tiffin | Paneer roll + cheese sandwich |
| Lunch | Rice + rajma + sabzi + curd |
| Evening | Til laddoo + milk |
| Dinner | Roti + egg curry + dal + salad |
Estimated Calcium: ~800 mg
Important: Calcium needs Vitamin D for absorption!
Vitamin D Sources:
Tips:
Alternative Calcium Sources:
Tip: If avoiding all dairy, consult pediatrician about calcium supplements to ensure adequate intake.
Watch For:
Note: These signs have many causes. Consult pediatrician for proper diagnosis.
Consult Your Pediatrician If:
A: Many children dislike plain milk. Try: flavored milk (banana/mango/chocolate), curd, paneer, cheese, lassi, milk in porridge. Also add non-dairy calcium sources like ragi, til, and greens. If child takes curd and paneer happily, that's equally good!
A: After age 1: 400-500ml (2 cups) of milk OR equivalent dairy (curd, paneer, cheese) is enough. More than 500ml can reduce appetite for solid foods and cause iron deficiency. Include other calcium sources too.
A: Usually not needed if child eats varied diet with dairy and other calcium sources. Supplements are needed for: lactose intolerant children not getting alternatives, those with absorption issues, or vegetarian/vegan children not getting enough from food. Always consult doctor before giving supplements.
A: Yes! Ragi, til, soya, greens together can provide adequate calcium. Example: Ragi porridge + til chutney + soya curry + methi in one day = good calcium intake. But monitoring may be needed, especially for growing children.
A: Besides calcium: Vitamin D (morning sun, eggs), protein (dal, eggs, paneer), physical activity (running, jumping, playing), avoiding excessive junk food. Bones are built by multiple nutrients working together, not just calcium alone!
---
This article was reviewed by a pediatrician. Indian diet offers excellent calcium sources - use variety for best results!
---
Need personalized guidance? Book a consultation with our pediatricians or explore our Care Plans for 24/7 expert support!
Get 24/7 access to pediatricians for all your baby's health and development concerns.
Explore Care Plans
What to Eat for Weight Loss After Pregnancy Quick Answer: Focus on nutrient-dense whole foods rather than restrictive d...
Choose Nourishment Foods for Ideal Weight and Height For 1-Year-Old Babies Last updated: January 2026 Quick Answer At...
Three Activities to Do with Your Newborn for Their Development Quick Answer YES, simple daily activities can significa...
Calcium Deficiency & Rickets In Kids: Causes, Symptoms, & Complications Quick Answer Calcium deficiency (calcium ki ka...
Debunking Height-Increasing Myths: What Really Determines Your Height? Quick Answer Your child's height is primarily d...
