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Protein for Kids: Best Food Sources & What’s Too Much?
July 2022
Last reviewed: July 2022
Author:
Charlotte Scott
Coauthors:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Charlotte Scott
Coauthors:
Jennifer Anderson, MSPH, RDN
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Inside: Parents know protein is important for kids, but they’re often not sure how much kids need or what the best kinds are for them. Read this article to learn all about protein for kids.
Getting kids to eat protein can be hard for some families! It’s also hard to know which sources of protein are best for kids and toddlers. How do you know your child is getting enough? How do you know if they are getting too much? Can kids have protein bars and protein shakes?
There are many benefits of protein for kids. It is essential for basically every area of their bodies.
For young children, protein is important for growth and development. Protein helps to repair and build muscles, bones and organs. Protein also helps a toddler’s body build a strong immune system.
Related: Add protein (and fat!) to your kids’ snacks to keep their hunger at bay between meals. Get 4 filling, protein-filled snack dips for kids.
Picky eating tip
Having a hard time getting your child to eat foods high in protein? Download our free picky eating guide to reduce your mealtime struggles and get your child comfortable trying new foods.
How much protein do kids, toddlers and babies need?
For kids under 10, their protein needs will vary by weight. Generally, younger kids need about 14-20 g of protein per day and older kids need roughly 20-35 g of protein per day. The amount of protein each child actually needs depends on their weight and age. (1)
Here’s a chart that breaks down the recommended amount of protein kids need by their age. (2,3)
To make sure your kids are getting the most nutrients, vary the kinds of protein foods you serve your kids. Consider a wide variety of proteins, including plant-based, dairy or lean meats. (4)
We have listed some suggestions below of the best protein foods for kids.
Protein powders can be helpful in some cases. In extreme situations, your pediatrician may even suggest protein powder or supplement.
Unless suggested by your pediatrician and or registered dietitian, we would suggest trying to increase your child’s protein intake through food sources first.
Protein deficiency can occur in children, but it is rare. Most children, when eating a balanced diet, are usually able to get enough protein throughout the day. (6)
Here are some signs of protein deficiency in children and circumstances to consider.
Look for protein deficiency in your child if…
Your family follows a primarily vegetarian, vegan or plant-based diet, and your child is a picky eater that avoids beans or legumes.
Your child is an extreme picky eater and is deterred from eating ANY plant-based or animal-sourced protein.
Your child has a medical condition that requires more protein intake.
Related: Are you worried your child is not getting enough vitamin D? Learn how much vitamin D kids need, where to get it, its benefits, and more about vitamin D for kids.
Can kids get too much protein?
It is possible for kids to eat too much protein, but it is uncommon. But in situations where children are given a large amount of protein shakes or supplements, they could get too much protein. (8)
Signs your child may be consuming too much protein
Intestinal discomfort
Nausea
Diarrhea
Dehydration
Kidney stones
If you are concerned about too much or too little protein, we recommend seeing your child’s pediatrician for further help.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Charlotte Scott is a Western Carolina University Alumni with a B.Sc in Nutrition and Dietetics and a Minor in Spanish. She is currently a Child Nutrition Fellow for Kids Eat In Color and a dietetic intern at Be Well Solutions Dietetic Internship. Charlotte is passionate about community service, nutrition counseling, and public health in the hope of opening her own center for families and children at financial risk. Volunteering is dear to her heart, and her curious nature intrigues a passion for expanding her knowledge in various fields.
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Inside: Parents know protein is important for kids, but they’re often not sure how much kids need or what the best kinds are for them. Read this article to learn all about protein for kids.
Getting kids to eat protein can be hard for some families! It’s also hard to know which sources of protein are best for kids and toddlers. How do you know your child is getting enough? How do you know if they are getting too much? Can kids have protein bars and protein shakes?
We cover everything parents need to know about protein for kids, including:
The benefits of protein for kids
How much protein babies, toddlers and kids need
Plant-based sources of protein
Animal sources of protein
Protein bars and powders for kids
Recipes with protein sources
Protein deficiency
How much is too much protein for kids
The benefits of protein for kids
There are many benefits of protein for kids. It is essential for basically every area of their bodies.
For young children, protein is important for growth and development. Protein helps to repair and build muscles, bones and organs. Protein also helps a toddler’s body build a strong immune system.
Related: Add protein (and fat!) to your kids’ snacks to keep their hunger at bay between meals. Get 4 filling, protein-filled snack dips for kids.
Picky eating tip
Having a hard time getting your child to eat foods high in protein? Download our free picky eating guide to reduce your mealtime struggles and get your child comfortable trying new foods.
For more advice, read our top tips for ending picky eating in your home.
How much protein do kids, toddlers and babies need?
For kids under 10, their protein needs will vary by weight. Generally, younger kids need about 14-20 g of protein per day and older kids need roughly 20-35 g of protein per day. The amount of protein each child actually needs depends on their weight and age. (1)
Here’s a chart that breaks down the recommended amount of protein kids need by their age. (2,3)
For a toddler, 13 grams of protein can look like:
Related: Iron is another important nutrient for children. Read about the top iron-rich foods for babies, toddlers and kids.
High-protein foods for kids
To make sure your kids are getting the most nutrients, vary the kinds of protein foods you serve your kids. Consider a wide variety of proteins, including plant-based, dairy or lean meats. (4)
We have listed some suggestions below of the best protein foods for kids.
Plant-based protein sources for kids
Related: What kind of peanut butter is best for kids and toddlers?
Animal protein sources for kids
Related: Dairy products are also a good source of calcium. Learn more about the top calcium-rich foods for toddlers and kids.
Are protein bars good for kids?
Protein bars can be a great option for a quick, filling, on-the-go snack. Consider how to choose the right protein bar for your child.
Are protein powders good for kids?
Protein powders can be helpful in some cases. In extreme situations, your pediatrician may even suggest protein powder or supplement.
Unless suggested by your pediatrician and or registered dietitian, we would suggest trying to increase your child’s protein intake through food sources first.
Related: Learn how to feed child athletes.
Recipes with varied protein sources for kids
Here are some recipes for kids with protein sources from plants and animals.
Protein deficiency in children
Protein deficiency can occur in children, but it is rare. Most children, when eating a balanced diet, are usually able to get enough protein throughout the day. (6)
Here are some signs of protein deficiency in children and circumstances to consider.
Look for protein deficiency in your child if…
Possible signs of protein deficiency in kids
Related: Are you worried your child is not getting enough vitamin D? Learn how much vitamin D kids need, where to get it, its benefits, and more about vitamin D for kids.
Can kids get too much protein?
It is possible for kids to eat too much protein, but it is uncommon. But in situations where children are given a large amount of protein shakes or supplements, they could get too much protein. (8)
Signs your child may be consuming too much protein
If you are concerned about too much or too little protein, we recommend seeing your child’s pediatrician for further help.
Check out our top-selling picky eating course BetterBites for strategies to help you manage your child’s picky eating.
References