Protein For Kids: How Much Do They Really Need?

Spoons and forks filled with kid-friendly protein sources: nuts, cheese, peanut butter, meat stick, beans, egg, pumpkin seeds with text: protein for kids

Have you ever asked yourself “Is my child getting enough protein?” or “How much protein does my child really need?” In my practice as a dietitian, this question comes up a lot! And more often than not, I find that kids are either getting too little or too much of this important nutrient.

This article will help you unpack why your child needs protein, how much protein they actually need (you might be surprised!), some great food sources (natural and supplemental), practical meal and snack ideas, and tips for getting enough protein in from toddlerhood through the teenage years.

Why does my child need protein?

Protein is an essential nutrient for all children. It impacts growth, development, and immunity and contains important amino acids that your child’s body can’t make on its own. At the cellular level, amino acids are sort of like legos that are used to build muscles, hair, skin, nails and hormones to name a few. 

picture of child in red shirt making strong "muscles" with his arms
Photo by Ben White on Unsplash

Protein also helps to keep blood sugar stable and to promote fullness (to keep your kids from asking for snacks all day long)! In young children, including a small amount of protein with each meal and snack can improve mood and behaviors. In older children and teenagers, adequate protein can improve learning and focus at school and increase stamina for sports.

High protein foods also contain essential vitamins and minerals that your child’s body needs.

  • Iron
  • Zinc
  • B Vitamins
  • Vitamin D
  • Vitamin E
  • Calcium
  • Magnesium

Overall, foods high in protein keep your child’s body growing healthily and running smoothly!

How much protein does my child need?

Now for the moment of truth

On average, healthy, young children need ~¼-½ the amount of protein that adults need, and during adolescence this increases to ¾ to the full amount that adults need.

Minimum Childhood Protein Requirements (DRI’s)

Most health professionals base this recommendation on a child’s age and weight (in kilograms). The following chart is adapted from the Institute of Medicine (IOM) Dietary Reference Intakes (DRI) for protein. Keep in mind that the DRIs are recommended as minimum amounts to prevent deficiency and don’t necessarily reflect protein to promote optimal growth and development in children.

Dietary Reference Intake chart for minimum childhood protein recommendations by age

Overall, there’s limited research on protein requirements for children aged 4-18, but recent research suggests that the DRIs are outdated and tend to underestimate children’s protein needs. In fact, studies done on children in developed countries show that most children consume 2-3 times more protein than the DRIs!

Optimal Childhood Protein Needs

Despite the limited research and lack of consensus, most experts agree that protein shouldn’t exceed 15-20% of a child’s total daily calorie intake, with an acceptable macronutrient distribution range (AMDR) averaging 10-15% of a child’s daily calorie needs. Based on this research and my experience in working with children, I find this chart to more closely align with typical and optimal daily protein needs for children.

Childhood Protein Chart based on Acceptable Macronutrient Distribution Range (AMDR) of 15% Dietary Guidelines, grouped by age

Other Protein Considerations

Catch Up Growth

If your child’s growth has been delayed due to malabsorption or low protein intake, they may need a “catch-up” dosage, which is based on a more appropriate weight for their height and age. Your registered dietitian can help you calculate this amount.

Adolescence

Many teenagers also have very high protein needs which easily exceed the DRI for their age. As children head into puberty, a more accurate way to calculate protein is based on height and activity level or as a percentage of their total daily calorie intake. 

Too Much Protein

Not every child needs 2-3 times higher than the DRI, and some cases studies have linked high protein intake in childhood with a risk for excessive childhood weight gain. Children who prefer processed high protein foods like chicken nuggets and hot dogs may be at risk for weight gain from too much protein and added fat in these foods. These foods also have a tendency to displace other low energy, nutrient-rich foods such as fruits and vegetables.

Protein Absorption

Also, keep in mind that the DRI’s for children’s protein intake are based on well absorbed, high quality protein foods. This assumes a diet of mixed plant and animal proteins. If your child has digestive problems, growth concerns and/or follows a vegetarian or vegan diet, they will need a very carefully planned diet including all essential amino acids. To play it safe, your child will benefit from a higher amount of protein than the DRI for their age.

Overall, most kids that are growing healthfully and eating protein throughout the day are meeting their minimum protein needs. However, if your child has a very limited diet and any of the signs/symptoms listed below, you may want to keep track of how much protein they are eating. A registered dietitian can do a full nutrient analysis if you are concerned. 

Signs my child may not be getting enough protein

While this list is not exhaustive, these are a few signs to look for:

  • Fatigue
  • Slowed growth
  • Difficulty concentrating
  • Poor Immunity
  • Slow wound healing
  • Absorption concerns (diarrhea, cramping, weight loss, inflammatory bowel disease, cystic fibrosis, cancer etc)
  • A 3-5 day nutrient analysis of your child’s diet shows less than the DRI for protein

How to Estimate Your Child’s Daily Protein Needs

  • Find your child’s estimated protein needs on the Daily Child Protein Needs Chart (above) and divide the number by 3 (for 3 meals). Then subtract a small amount (5-10 grams) to save for snacks.
  • Examples:
    • A moderately active 3 year old girl needs up to 45 grams of protein/day
      • 45/3 = 15 (-5 for snacks) = 10 grams/meal and 5 grams/snack
    • A moderately active 6 year old boy needs ~60 grams of protein/day
      • 60/3 = 20 (-5 for snacks) = 15 grams/meal and 5-10 grams/snack
    • A moderately active 13 year old girl needs ~75 gram of protein/day
      • 75/3= 25 (-5-10 for snacks) = 15-20 grams/meal and 5-10 grams/snack
    • A moderately active 17 year old boy needs ~105 grams of protein/day
      • 105/3=35 (-10 for snacks) = 25 grams/meal and 10 grams/snack
  • Note: Children’s protein intake will vary from day to day. As long as they’re staying between the Minimum DRI and 15% of the Dietary Guidelines Recommendation, they are likely getting the right amount of protein.

Best High Protein Foods for Kids

The following is a list of high protein foods for you and your kids to choose from. It’s normal for kids not to like every food on this list. If your child’s diet is extremely limited, check out High Protein Foods for Picky Eaters and my Food Chaining Guide for more ideas to expand your child’s protein choices. 

Natural Protein Sources for Kids

Graphic with 10 high protein foods for kids: nuts/seeds, yogurt, nut butter, milk, egg, chicken, cheese, beef, beans/hummus and tuna fish and the serving size

As a dietitian, I encourage a “food first” approach. These charts list approximate amounts of protein in common animal and plant based foods.

Chicken/Turkey 

Protein SourceServing SizeGrams per serving
Grilled, broiled, baked1 oz9 grams
Ground (tacos, burgers)1 oz9 grams
Whole Grain Nuggets3 nuggets9 grams
Chicken Salad¼ cup9 grams
Bone Broth1 cup9 grams

Dairy*

Milk8 oz8 grams
Fairlife Ultra-filtered milk8 oz13 grams
Cheese (slice/stick)1 oz/stick6 grams
Cottage cheese¼ cup6 grams
Kefir½ cup6 grams
Macaroni and cheese½ cup5 grams
Ricotta cheese¼ cup7 grams
Yogurt (Greek)6 oz15 grams
Yogurt (regular)6 oz6-9 grams

Deli Meat

Natural, uncured1 oz5 grams

Eggs 

Hardboiled, scrambled*1 egg6 grams
Egg salad¼ cup5 grams

Fish 

Grilled, broiled, baked*1 oz6 grams
Fish sticks3 sticks8 grams
Tuna salad¼ cup8 grams
Salmon patties½ patty15 grams

Beef 

Roast, steak, stew1 oz9 grams
Ground beef (tacos, meat sauce, meatloaf)1 oz8 grams
Cheeseburger or cheesesteak½ burger15 grams
Uncured meat sticks1 stick6-10 grams

Pork

Roast, chop, tenderloin1 oz7 grams
Pulled pork sandwich1 slider15 grams
Ground pork1 oz7 grams
Bacon-uncured2 slices8 grams
Sausage (breakfast size)2 links8 grams

Grains*

Protein SourceServing SizeGrams per serving
Bread1 slice4 grams
Bagel (mini)1 bagel7 grams
Cereal1 cup3 grams
Corn½ cup2.5 grams
Granola¼ cup4 grams
Oats (dry, quick)½ cup5 grams
Pasta (regular)½ cup7 grams
Pasta (high protein)½ cup11 grams
Quinoa½ cup4 grams
Rice (brown)½ cup3 grams
Tortilla shell1 medium3 grams

Legumes**

Beans (baked/canned)½ cup8 grams
Hummus¼ cup4 grams
Lentils½ cup9 grams
Peas½ cup4.5 grams

Nuts**

Peanuts ¼ cup7 grams
Peanut butter1 Tbsp4 grams
Tree nuts (varies depending on nut)¼ cup6 grams
Nut butters1 Tbsp3.5 grams
Trail mix¼ cup5 grams

Seeds**

Chia2 Tbsp3 grams
Flax2 Tbsp3 grams
Pumpkin¼ cup3 grams
Sunflower¼ cup6 grams
Sunbutter1 Tbsp4 grams

Soy Foods

Edamame¼ cup5 grams
Soy milk1 cup7 grams
Tofu1 oz3 grams
Textured Vegetable Protein¼ cup13 grams

*Allergy Caution: Note that protein in foods triggers most allergic reactions. If this is the first time you’re offering your child a high protein food on this list, introduce new foods one at a time, in small amounts and monitor for any signs of allergic reaction (itchy mouth, hives, swelling, difficulty breathing etc). 

**Choking Hazard: Children under 4- 5 years old are at risk of choking and should always be supervised and seated when eating. Avoid offering hard, crunchy foods such as nuts, seeds, popcorn or tough pieces of meat. Round objects that could block an airway, such as hot dogs and string cheese, should be sliced vertically. Smash hard beans and peas flat. Avoid spoonfuls of nut butter (opt for thinly spread or mixed with yogurt or oatmeal).

Best Protein Bars, Powders, Products & Supplements for Kids

image of various high protein products including Dave's Killer bagels, Rx Bar, Kodiak Bear Bites, Lara Bar, Annie's Super Mac and Banza pasta

Sometimes picky eating habits, high protein needs and busy schedules make it hard to get enough protein from natural foods. Including some of these high protein products and supplements may help your child reach their goal. 

I personally don’t recommend using these products on a regular basis as many of them have added sugars and lengthy ingredient lists. But they can be used occasionally to fill in protein “gaps” in your child’s diet.

Protein Bars for Kids (Free Download)

Chart of popular kid's protein bars listing protein source and grams, sugar source and grams, fiber grams, gluten/dairy content and dietitian asssessment
ProductProtein SourceGrams per Serving
Clif Z ProteinWhey, pea protein5 grams
D’vash Date Superfood Barnuts5 grams
Dave’s Killer Bread BarHemp, peanuts, tree nuts10 grams
GoMacro KidsSunflower seed butter, brown rice/pea protein4 grams
Kind Nut Baralmonds / tree nuts4-5 grams
Kodiak Cake Breakfast BarNut butter, whey protein10 grams
Kodiak Cake Granola Barwhey, pea protein7 grams
Lara Bar (nut based)Nuts5 grams
Perfect Bar (snack size)Nut butter (peanut or almond), egg powder, rice protein10 grams
Rx BarNuts, egg whites, seeds10 grams
Simply Fuel Protein BallsNatural peanut butter, whey protein8 grams
Skout BarNut butter4 grams
Zeek Kids Protein BarMilk protein, nuts8 grams

Protein Baking Mixes

King Arthur GF Protein Pancake MixPea protein7 grams (2 pancakes)
Kodiak Cake Muffin MixWheat flour, oat flour, vital wheat gluten7 grams
Kodiak Cake Flapjack and Waffle MixWheat flour, oat flour, vital wheat gluten, whey protein10 grams (2 pancakes)
Simple Mills Protein Pancake MixAlmond flour, chickpea protein7 grams (2 pancakes)

Protein Crackers

Crunchmaster Protein CrackersBrown rice flour, garbanzo flour, brown rice protein5 grams
Kodiak Cake Bear BitesWheat flour, egg whites, milk protein5 grams
Mary’s Gone CrackersRice flour, quinoa, pumpkin seeds, sunflower seeds5 grams

Protein Macaroni & Cheese

Annie’s Super! MacPea protein, cheese, whey7.5 grams (½ cup)
Banza Mac and CheeseChickpeas, pea starch, cheddar cheese7.5 grams (½ cup)

Protein oats/granola

Bob’s Red Mill Organic Gluten Free Protein OatsOat flakes9 grams (⅓ cup)
Kodiak Protein OatsOats, pea protein, whey protein10 grams (½ cup)

Protein Pancakes/Waffles

Kodiak Cake Adventure WafflesWhole grain wheat flour, egg, whole grain brown rice flour, whole grain oat flour, wheat protein isolate, pea protein8 grams (2 waffles)
Kodiak Cake Power WafflesWhole grain wheat flour, whole grain oat flour, wheat protein isolate, egg whites, vital wheat gluten, whey protein concentrate12 grams (2 waffles)
Kodiak Cake Gluten-Free Power WafflesWhole grain oats, whey protein, egg, pea protein, rice protein10 grams (2 waffles)
Vans Power Grain Protein WafflesWhole wheat flour, cracked red wheat, steel cut oats, millet, brown rice, wheat protein isolate10 grams (2 waffles)

Protein Powder for Kids

Healthy Heights Grow Daily 3+ ProteinWhey protein, nonfat dry milk6 grams (1 scoop)
Orgain Kids Protein Shake MixWhey protein, whole milk powder, milk protein concentrate4 grams (1 scoop)

Nutrition Shakes for Kids

Kate FarmsPea protein8 grams 
KindersproutPea protein, brown rice protein8 grams
Orgain KidsWhey protein8 grams

High Protein Meals For Kids

By now you know how much protein your child needs and what foods are good protein sources, but it can still feel daunting putting all the details together. Most kids like autonomy, familiarity, fun, and toppings! While protein is important, it’s also important to round out meals with other food groups and colorful nutrients. 

Here are some kid-friendly meal ideas with optimal protein amounts for each stage of childhood:

Toddler Menu (Age 1-3)

Breakfast: Blueberry Oatmeal (10 grams protein)

  • ¼ c. dry oats
  • ½ c. milk
  • ¼ c. blueberries
  • 1 Tbsp ground flaxseed
  • 2 tsp almond butter
  • dash of cinnamon

Lunch: Turkey Sandwich with Veggies (10 grams protein)

  • 1 slice whole grain bread
  • 1 medium slice natural deli turkey
  • avocado (spread on bread)
  • 3-4 cucumbers + dip (optional)

Dinner: Spaghetti & Meatballs (10 grams protein)

  • 1 meatball with pasta sauce
  • ¼ c. pasta
  • 3-4 steamed baby carrots

School-Aged Menu (Age 4-8)

Breakfast: Egg in a Hole (15 grams protein)

  • 1 egg
  • ½ large whole grain bagel
  • ¼ c. yogurt 
  • ½ c. berries

Lunch: Make-Your-Own Lunchables (15 grams protein)

  • 5-6 whole grain crackers
  • 2 oz cheese sliced into 5-6 squares
  • 1 oz natural deli meat, cut into 5-6 circles (use cookie cutter)
  • 4-5 bell pepper slices + dip
  • 1 clementine

Dinner: Burrito Bowls (15-20 grams protein)

  • 1 oz ground meat (chicken, turkey or beef)
  • ½ cup steamed whole grain rice
  • ¼ c. sauteed black beans
  • 1 oz shredded cheese
  • Toppings: lettuce, tomato, guacamole, plain Greek yogurt, sauteed peppers and onions, tortilla chips, salsa

Tween Menu (Age 9-13)

Breakfast: Loaded Waffles (15-20 grams protein)

  • 2 kodiak waffles
  • 1 Tbsp nut butter
  • ½ sliced banana or ½ c. sliced berries
  • ½ c. milk

Lunch: Mini Chicken Quesadillas (15-20 grams protein)

  • 2 soft corn tortilla shells
  • 2 slices Cheddar or Colby Jack cheese
  • 1 oz shredded chicken
  • avocado or salsa for dipping
  • bell peppers

Dinner: Sheet Pan Chicken Sausage (15-20 grams)

  • 3-4 oz chicken sausage
  • ½-1 c. roasted sweet potatoes (in olive oil)
  • ½ c. roasted green beans (in olive oil)
  • 1 c. side salad with dressing

Teen Menu (Age 14-18)

Breakfast: Make-Your-Own-Yogurt Parfait (20-25 grams protein)

  • 6 oz plain or lightly sweetened Greek yogurt
  • ½  c. berries
  • 2 Tbsp granola or dry oats
  • 1 Tbsp nut butter
  • 1 Tbsp ground flaxseed or chopped nuts/seeds
  •  drizzle of honey, if needed

Lunch: Make-Your-Own-Pita Pizzas (20-25 grams)

  • 2 whole wheat pitas
  • 2 Tbsp pizza sauce
  • 2 oz shredded mozzarella cheese
  • Toppings: veggies, natural pepperoni, natural ham deli meat, pineapple, olives
  • Carrot sticks + dip

Dinner: Fish Tacos (20-25 grams protein)

  • 3 oz fish (chunks) or 15 medium shrimp
  • 3 small corn tortillas
  • Toppings: avocado, cilantro, red onion, slaw
  • ¼ c. sauteed black beans

High Protein Snacks For Kids

Snacks don’t need to be as high in protein as meals. However, a small amount of protein can stabilize your child’s energy levels and help them reach their daily goal. Just like with meals, snacks are best when balanced out with other food groups. 

 Graphic with 10 high protein snacks for kids including: trail mix, yogurt parfait, banana and peanut butter, grapes and cheese, egg salad with cucumbers, tuna salad with celery, smoothie, beef stick with orange, carrots and hummus, chips and cheese

5-10 Gram Protein Snack Ideas

  • Celery + Tuna Salad: 4-6 celery sticks + 1/4 c. tuna salad; spread on celery and top with craisins for a variation of “ants on a log”
  • Cucumbers + Egg Salad: 4-6 cucumber slices + 1/4 c. egg salad
  • Fruit or Veggies + Nut Butter: 1 small banana + 1 Tbsp nut butter; add mini chocolate chips or shape into a silly face for extra fun!
  • Fruit + Cheese: ¾ c. grapes + 1 cheese stick or 1 slice of cheese
  • Fruit + Nuts: ¾ c. cantaloupe + 2 Tbsp  almonds or cashews
  • Graham Cracker + Nut Butter: 1-2 whole grain graham crackers + 1-2 Tbsp nut butter, make into sandwiches 
  • Hard Boiled Egg + Fruit: 1 hard boiled egg + 1 apple
  • Make-Your-Own Trail Mix: 2 Tbsp nuts, 2 Tbsp dried fruit, 2 Tbsp whole grain cereal + add ½-1 c. milk for older kids/teens
  • Meat Sticks + Fruit or Veggie: 1 uncured beef stick + 1 clementine
  • Milk or yogurt + Whole Grain Graham Cracker: 4-6 oz milk/yogurt + 1-2 whole grain graham crackers (or cookies)…This is a fun snack for kids to dip!
  • Mini Cottage Cheese Parfait: ¼ c. cottage cheese + ¼ c. berries + 1 Tbsp granola
  • Roasted Chickpeas + Veggies: ¼ c. chickpeas (make your own or try this brand) + celery
  • Smoothies: ½ c. frozen fruit + ½-1 c. yogurt, milk and/or Kefir + optional: spinach, nut butters, flaxseed
  • Simple Nachos: 1 c. whole grain tortilla chips + 1-2 Tbsp shredded cheese +salsa or guacamole
  • Veggies + Hummus: 6-8 slices raw veggies + 3-4 Tbsp hummus
  • Veggies + Greek yogurt dip: 6-8 slices raw veggies + ¼ c. Greek yogurt + spices

How Can I Add Protein To My Child’s Diet?

Despite knowing how much protein your child needs and what types of foods they should eat at meals and snacks, kids don’t always follow a straight line. This is where you need to observe your child and get creative! 

  1. Recognize your child’s preferences and weak areas to help you choose the best protein foods to start with. For example, if they like chicken nuggets, try making homemade chicken nuggets.
  2. Use high protein foods like nut butter, hummus and Greek yogurt as dips for favorite foods.
  3. Keep food talk neutral (this peanut butter is smooth) and curious (does this chicken taste smooth or crunchy?)
  4. Tasting (i.e trying a food without pressure to swallow) creates an exposure to a new food and is still a step in the right direction. 
  5. Displaying food in fun, kid-friendly ways (i.e. in the shape of a funny face) is an enticing way to interest your child in a new food.
  6. Practice modeling by letting your child watch you eat the foods you’re asking him/her to try.
  7. Rotate the types and forms of protein you offer to prevent your child from getting stuck in a “food jag.”
  8. Avoid using food rewards (i.e. dessert) as bribery for trying a new food.
  9. Use supplements/fortified foods to fill in any gaps (use my Free Guide to Protein Bars for Kids to help you make the best choice).
  10. If you’re still feeling stuck, consider Food Chaining.

Final Considerations When Choosing Protein for Kids

Be mindful of food dyes, additives and preservatives

If your child has any behavior concerns or health conditions like Autism and/or ADHD, certain food chemicals can exacerbate symptoms. Nutrition research has shown that limiting artificial flavors, colors, preservatives, and additives can improve behaviors and neurological outcomes for some children affected by these conditions. Based on this research, I recommend that parents read labels carefully and choose dye and preservative free foods when possible. Read here to learn more about what foods/products contain these chemicals.

Don’t be deceived by these low protein products

  • Plant-based milks and nut milks (except soy and pea) – Many plant-based and nut milks are very low in protein, containing only 1-3 grams per serving. It’s always best to compare labels, and don’t rely on these products as good sources of protein. If needed, boost these up with a plant-based protein powder.
  • Cream cheese – despite being a “cheese,” this cheese only has 2 grams of protein per 2 Tbsp serving. Opt for ricotta or cottage cheese as spreadable high protein alternatives.

Use protein products sparingly

While these products are convenient and can feel like a “safety net,” they’re often a waste of money. Many of them have the same amount of protein as 8 oz of milk, but are rather boosted in vitamins and in calories from fat and sugar. Making your own homemade shakes/smoothies or energy bites can be a simple, healthier and more cost effective way to get even more protein in than from nutrition products.

Summing It Up

  • Kids need protein for good growth and development. Many kids consume too little or too much protein. A good range to aim for is between the DRIs and 15% of the Dietary Guidelines.
  • High protein foods can come from a variety of plant and animal foods. Observing your child’s preferences and adding some fun can help to increase their intake.
  • Including a protein source at each meal and snack can help your child reach their goal.
  • Protein products and can help to fill in the gaps, but shouldn’t be used long-term as main protein sources. Download this free guide to help you sort through the top brands of protein bars for kids.
  • If your child is struggling to eat enough protein despite your best efforts, it’s ok (and important) to get outside help!

FAQ

Is it bad to give my child too much protein?

Yes, too much protein can put extra strain on your child’s kidneys. It can also cause your child to fill up and miss out on other important nutrients. Most children are safe not exceeding 20-30% of their calories from protein, but this isn’t necessary for most healthy children.

Is protein powder safe for kids?

Yes, but I rarely recommend it before the teenage years. If you find that your child is having difficulty meeting his or her protein through foods and supplements, a good starting dosage would be ¼ scoop of standard protein powder (5 grams) or 1 scoop of a kid-brand protein powder. Some teenagers may benefit from the convenience of protein powder during times of increased growth and activity. Choose a high quality brand without extra additives and artificial colors, flavors or sweeteners. Be mindful of allergic reactions as children can react to the protein ingredient in protein powders. 

Is it safe for my child to eat soy protein every day?

Based on limited research, it’s likely safe in small amounts and organic varieties, but use caution during pregnancy and puberty. Some Asian populations eat soy regularly from an early age without notable problems, and even with some health benefits. However, because 90% of US conventionally grown soy is genetically engineered to withstand high doses of herbicides, and because soy naturally contains phytoestrogens, chronic, high exposure could cause reproductive harm.

Still Not Sure If Your Child Is Getting Enough Protein?

If you are still struggling to understand your child’s specific protein needs, Food to Table Nutrition offers 1:1 consultations to evaluate and support your child on his or her food journey.

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