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Baby Feeding

Why calcium-rich meals matter for your baby every day

Calcium supports building and maintaining strong bones and teeth. It also helps with blood vessel constriction and relaxation, muscle contraction, normal nervous system function, and hormone secretion—and it plays a role in connective tissue formation.

A smiling mother feeding her baby in a high chair
Quick note: This content is for general education. Always check with your pediatrician when you’re introducing new foods.

What is the Recommended Dietary Allowance (RDA) for calcium for your baby?

Based on the references listed below, the Recommended Dietary Allowance (RDA) for calcium is 210 mg for babies from 0 to 0.5 months, 270 mg for babies from 0.5 to 1 year old, and 500 mg for toddlers between 1 to 3 years old.

It’s important to keep in mind that for good calcium absorption, you should also feed your baby foods rich in vitamins D and K. Magnesium matters, too—and it should be about half of the quantity you feed him/her of calcium.

AgeCalcium (RDA)
0 to 0.5 months210 mg
0.5 to 1 year old270 mg
1 to 3 years old500 mg

Which foods are rich in calcium?

Some of the richest foods in calcium are dairy products like yoghurt and milk, low-fat Ricotta cheese, Swiss cheese, Cheddar cheese, white cheese, yellow cheese, and mozzarella.

Other good sources of calcium include white beans, chickpeas, and salmon. Vegetables like steamed spinach are also rich in calcium, along with steamed broccoli, egg yolk, potatoes, and sweet potatoes.

Here’s our calcium-rich recipe, suitable for babies 6+ months, once they’ve started solids. Remember to always check with your pediatrician if you’re introducing new foods.

Recipes

Ingredients

  • 140 g cooked chickpeas (without husk)
  • (about ½ cup cooked, or ¼ cup dry before cooking)
  • 1 small red or yellow pepper OR 1 small carrot, peeled and chopped
  • 1 cooked egg yolk (from 1 hard-boiled egg)
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp sesame tahini (smooth, unsalted)
  • 2–4 Tbsp warm water, breast milk, or formula (for thinning)

Step-by-Step Preparation

1. Prepare the chickpeas
If using dried chickpeas:
  1. Soak overnight (8–10 hours) in plenty of water.
  2. Drain, rinse, and boil in fresh water for 45–60 minutes until very soft.
  3. Remove skins (husks) — this makes digestion easier and texture smoother.
If using canned chickpeas:
  1. Choose unsalted, rinse well in warm water.
  2. Remove husks manually if possible (they slip off easily).
2. Cook the vegetable
  • If using carrot → peel, slice, and steam or boil for 10–12 minutes until soft.
  • If using red/yellow pepper → remove seeds and inner membranes, steam or roast for 8–10 minutes until soft (optional: peel the skin for extra smoothness).
3. Cook the egg yolk
  • Hard-boil one egg for 10 minutes.
  • Cool under cold water, peel, and separate the yolk (use yolk only).
  • Mash gently.
4. Combine and blend
  • In a baby blender or food processor, combine:
  • Cooked chickpeas
  • Cooked vegetable (pepper or carrot)
  • Mashed egg yolk
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp sesame tahini
  • Add 2–4 Tbsp warm water, breast milk, or formula and blend until smooth and creamy.
  • Add more liquid for a softer purée texture.
5. Serve warm (not hot)
  • Test the temperature on your wrist.
  • Offer 1–2 teaspoons first; increase gradually as tolerated.

Storage

  • Refrigerate leftovers up to 24 hours.
  • Freeze in small portions (1–2 Tbsp each) for up to 1 month.
  • Reheat gently in a warm water bath and stir before serving.

Yoghurt

It is recommended not to combine it with foods rich in fibre like oat nuts.

References

Additional sources