Home . L’ifestyle Reads

Blog Post

Kids Can Get Calcium with these Dairy-Free Brands and Products 

Kids Can Get Calcium with these Dairy-Free Brands and Products 

By Paige Mandel, MS RD



Has your doctor or dietitian recommended your child to explore a dairy-free diet? Are you curious if your child would benefit from adhering to a dairy-free lifestyle?


A dairy-free diet recommendation could be due to one of many reasons for both children and adults alike. In children, regular consumption of dairy may lead to exacerbated symptoms of eczema, asthma, gastrointestinal discomfort, or disrupted bowel habits. Intolerance to dairy may be caused by a cow’s milk allergy, lactose intolerance, cardiovascular and inflammatory conditions, cancer, hormonal imbalances, etc. or individuals may be inclined to avoid dairy at meals with meat due to religious dietary restrictions or ethical beliefs.


While this exploration may be both confusing and dauting at first, the dairy-free market has expanded exponentially in recent years, making the swap to dairy-free products significantly easier, and we’re here to help! A dairy-free diet simply is defined by a balanced diet with the substitution of dairy-products with calcium fortified plant based alternatives. Eating dairy is most commonly, the most effective way to include calcium in the diet. Therefore, the initial concern is often “will my child get enough calcium for their growing bones”?


What is Calcium?

Calcium is an important mineral for growing, strong bones, and also a key element to proper heart beat and muscle contraction, normal nerve conduction, blood clotting and maintaining connective tissue.


How Much Calcium Does My Child Need?

Calcium is measured in milligrams (mg), with different needs at different stages of life. The optimal source of calcium for kids is through food, yet calcium supplementation may be recommended by your child’s healthcare team, to help meet these needs if their diet is inadequate1. Additionally, Vitamin D is the nutrient that helps the body take in calcium from the foods we eat, enhancing its absorption. Therefore, both calcium and vitamin D are needed together to help support optimal bone growth in kids and teens.


The Recommended Dietary Allowances (RDAs) for Calcium and Vitamin D are suggested by life stage2,3

AgeCalcium (mg) AgeVitamin D (mcg) (IU)
Birth-6 months210mg 0-12 months10 mcg (400 IU)
6 months- 1 year270mg 1-13 years15 mcg (600 IU)
1-3 years500mg 14-18 years15 mcg (600 IU)
4-8 years800mg 19-50 years15 mcg (600 IU)
9-18 years1,300mg 51-70 years15 mcg (600 IU)
19-50 years1,000mg >70 years20 mcg (800 IU)
51-70 years1,200mg   
71 and older1,200mg   
Pregnant Teens1,300mg   
Pregnant Adults1,000mg   




It is also important to consider protein, carbohydrate, and fat intake in addition to the many micronutrients, vitamins and minerals of your dairy-free alternative selection.



Here is a cheat-sheet to the market of kid-friendly, plant based, dairy-free products:


CategoryBrand/ProductProteinCalciumVitamin DFatCarbKosherOther
 Kite Hill Kids Yogurt Tubes


2g“Good Source”“Good Source”2.5g8gVitamin B12. Live Active Cultures: S. Thermophilus, L. Bulgaricus, Bifidobacteria, L. Acidophilus
 Daiya Dairy Free Yogurt Alternative6g267mg2mcg8g12gIron (6% DV)
 Silk Kids Almondmilk Yogurt Alternative4g130mg3mcg6g12gIron (6% DV), Potassium (2% DV)
 So Delicious Oatmilk Yogurt3g130mg2mcg3.5g19g Live and Active Cultures, Vitamin B12
 So Delicious Coconutmilk Yogurt<1g260mg2.5mcg5g25g 
 Once Upon A Farm Dairy-Free Yogurt Pouch5g19mg0mcg7g14gIron (30% DV), Potassium (10% DV), Vitamin C (150% DV), Vitamin B6 (20% DV)
 Follow Your Heart1g35% dv0 mcg11g10gPotassium (4% DV), Magnesium(25% DV)


 Forager Project Drinkable Cashewmilk Yogurt3g23mg0mcg8g8gLive Active Cultures (S. Thermophilus, L. Bulgaricus, B. Bifidum, B. Lactis, L. Acidophilus, L. Casei, L. Paracasei, L. Plantarum, L. Rhamnosus).
 Forager Project Unsweetened Cashewmilk Yogurt3g2%0g7g9g Live Active Cultures (S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Lactis, L. Plantarum)
 Forager Project Greek Style Unsweetened7g2%0g10g9gLive Active Cultures (S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Lactis, L. Plantarum)
MilkBrand/ProductProteinCalciumVitamin DFatCarbKosherOther
 Ripple Kids Almond Milk with Prebiotics and DHA8g455mg6mcg8g8g50 mg DHA Omega-3’s to help support developing brains

Choline to help transport DHA for brain-building nutrition

Prebiotics to help support happy tummies

 So Delicious Dairy Free Milk (Almond Milk Unsweetened)<1g450mg2.5mcg2.5g1g Iron (2% DV), Vitamin A (15% DV), Vitamin E (25%)


 So Delicious Dairy Free Milk (Coconut Milk Unsweetened Vanilla)0g130mg2.5mcg4.5g2gVitamin A (15% DV), Vitamin B12

(120% DV), Magnesium (8% DV), Zinc (8% DV), Selenium (15% DV)

 So Delicious Dairy Free Milk (Cashew Milk Unsweetened)<1130mg2.5mcg4g1gVitamin A (15% DV), Vitamin B12

(120% DV), Magnesium (8% DV), Zinc (8% DV), Selenium (15% DV)

 So Delicious Chocolate Coconutmilk1g10% DV30% DV5g13g Vitamin A (10% DV), Iron (8%), Folate (6%), Vitamin B12 (5050, Magnesium (15%), Zinc (6%), Selenium (10%)
 Milkadamia Macadamia Milk1g390mg5mcg3.5g<1g 
 Good Karma Flaxmilk Omega 3 + Protein Unsweetened8g320mg2.3mcg3g1g1200mg of Omega-3s per serving


 Califia Farms Probiotic Dairy Free Drink3g40mg0mcg8g19gEasy, grab-and-go bottle, Potassium (6% DV), Vitamin C (100% DV), Live Active Cultures: Bifidobacterium BB-12, S. Thermophilus, L. Bulgaricus.













Recent Posts
Apple Cinnamon Bread
Cognitive Behavioral Therapy for IBS
Skip to content