YES, your child can get enough calcium from a balanced Indian diet! Whether through dairy (doodh, dahi, paneer) or non-dairy sources (ragi, til, leafy greens), our traditional foods are excellent for building strong bones (mazboot haddiyan). The key is including 2-3 calcium-rich foods daily. If your child is a picky eater or avoids dairy, don't worry - there are plenty of alternatives.
Watch: Baby does not eat|| what should to give increase appetite|| 10 foods
| Age Group | Daily Calcium Needed | What This Looks Like |
|---|---|---|
| 0-6 months | 200mg | Breast milk or formula provides this |
| 7-12 months | 260mg | Breast milk/formula + 1 serving dairy |
| 1-3 years | 700mg | ~2 glasses milk OR equivalent |
| 4-8 years | 1000mg | ~3 glasses milk OR equivalent |
| 9-18 years | 1300mg | ~4 glasses milk OR equivalent |
| Pregnant/Nursing | 1200mg | Extra calcium needed for baby |
Good news: You don't need to count milligrams! Just include 2-3 calcium-rich foods daily.
| Food | Serving Size | Calcium Content |
|---|---|---|
| Milk (full cream) | 1 glass (200ml) | 240mg |
| Curd/Dahi | 1 cup (200g) | 200mg |
| Paneer | 100g (small bowl) | 200mg |
| Cheese | 1 slice/cube (20g) | 150mg |
| Buttermilk (Chaas) | 1 glass (200ml) | 100mg |
| Khoya/Mawa | 50g | 100mg |
| Shrikhand | 100g | 130mg |
| Lassi | 1 glass | 180mg |
Pro Tips:
| Food | Serving | Calcium |
|---|---|---|
| **Ragi (Nachni)** | 100g | **344mg** (MORE than milk!) |
| Rajgira (Amaranth) | 100g | 159mg |
| Bajra | 100g | 42mg |
Ragi is incredible! This humble millet has more calcium than milk and is easily digestible. Make ragi dosa, ragi roti, ragi porridge, or ragi ladoo.
| Food | Serving | Calcium |
|---|---|---|
| **Til/Sesame seeds** | 1 tbsp (10g) | **88mg** |
| Chia seeds | 1 tbsp | 63mg |
| Flax seeds | 1 tbsp | 26mg |
Til ladoo, til chikki, and tahini are delicious ways to add calcium!
| Food | Serving | Calcium |
|---|---|---|
| Almonds (Badam) | 10 pieces | 75mg |
| Dried figs (Anjeer) | 3-4 pieces | 50mg |
| Walnuts (Akhrot) | 6-7 halves | 28mg |
| Food | Per 100g | Calcium |
|---|---|---|
| **Methi leaves** | 1 cup cooked | **395mg** |
| Moringa (Drumstick leaves) | 1 cup | 185mg |
| Amaranth leaves (Chaulai) | 1 cup | 215mg |
| Spinach (Palak) | 1 cup | 136mg |
Note on Palak: While calcium-rich, spinach contains oxalates that reduce absorption. Cook it and pair with other calcium sources.
| Food | 1 cup cooked | Calcium |
|---|---|---|
| Rajma (Kidney beans) | 1 cup | 80mg |
| Chana (Chickpeas) | 1 cup | 80mg |
| Moong dal | 1 cup | 55mg |
| Tofu | 100g | 200mg |
| Soybean | 1 cup | 175mg |
Breakfast:
Lunch/Dinner:
Snacks:
Good news: Lactose intolerance doesn't mean no dairy!
Can Usually Tolerate:
Best Non-Dairy Alternatives:
Calcium cannot be absorbed without Vitamin D!
Get Vitamin D from:
Tip: Add ghee to foods - it contains vitamin D and helps absorption!
| Avoid/Limit | Why |
|---|---|
| Excess salt | Causes calcium loss in urine |
| Soft drinks (cola) | Phosphoric acid interferes |
| Excess tea/coffee | Reduces absorption |
| Raw spinach | Oxalates bind calcium |
| Unsoaked grains | Phytates block absorption |
Solutions:
Contact your pediatrician if you notice:
Track your child's calcium intake:
Expert Insight: Dr. Sumitra advises: 'Growth charts are just one tool. Look at the overall trend, not individual measurements.'
A: No problem! Many foods have equal or MORE calcium than milk:
Try creative options: cheese pizza, paneer tikka, ragi cookies, til ladoo, mango lassi. Sneak cheese into parathas, add paneer to curries.
A: Yes! Both packet milk and fresh milk provide calcium. Full-cream milk is best for children under 2 (they need the fat). Toned milk is fine for older children. Fortified milk with added Vitamin D is an excellent choice.
A: Absolutely! India's vegetarian diet is actually excellent for calcium if planned well. Include:
Vegetarians often get MORE calcium than non-vegetarians!
A: Not without doctor's advice. Most children can get adequate calcium from food. Supplements are only needed for:
Excess calcium supplements can be harmful. Focus on food sources first.
A: No, infant formula is fortified with adequate calcium for babies up to 12 months. Just ensure baby drinks the recommended amount of formula. After 12 months, transition to whole milk and introduce solid calcium sources.
A: Many health drinks like Horlicks, Bournvita, Complan are safe for children 2+ years and can help increase milk intake. However, they contain sugar, so don't overdo it. Plain milk with natural sweeteners (dates, banana) is preferable. Avoid giving adult protein powders.
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This article was reviewed by a pediatrician. Last updated: January 2025
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