Calcium in your child s diet (1993)

Key points below

Why are Calcium and Vitamin D needed?

What are the best ways to get Calcium and Vitamin D?

How much Calcium or Vitamin D is needed?

Daily calcium needs by age

Age Calcium needed per day* Vitamin D needed per day*
0 to 6 months 200 mg 400 IU
6 months to 1 year 260 mg 400 IU
1 to 3 years 700 mg 600 IU
4 to 8 years 1,000 mg 600 IU
9 to 18 years 1,300 mg 600 IU
19 to 30 years 1,000 mg 600 IU

*Based on the 2010 Review of DRI’s (Dietary Reference Intakes)

How much calcium and vitamin D is in foods?

Use the chart to know the amounts of calcium and vitamin D in different foods. Take note of portion sizes. In general, dairy foods have the most natural calcium and are usually fortified with vitamin D.  *Not all brands are fortified with vitamin D and/or calcium. Be sure to read food labels to pick brands with vitamin D added.

Calcium food sources


Product Amount Calcium (mg)
Milk 8 ounces (1 cup) 300 mg
Cheese* 1 ounce 215 mg
Fortified soy milk, plain and flavored 8 ounces (1 cup) 300 mg
Yogurt* 5.3 ounces (1 container) 180 mg
Frozen yogurt 1/2 cup 100 mg
Cottage cheese 1/2 cup 95 mg
Ice cream 1/2 cup 90 mg
Pudding, ready to eat 1 container 50 mg


Call your child’s doctor, nurse, or dietitian if you have any questions or concerns or if your child has special health care needs that were not covered by this information.