Protein is one of the most important parts of a healthy diet, especially for growing kids.   It helps build and fortify muscles, heal injuries, and create new tissues throughout the body. But are you making sure your child has enough protein at every meal? Let’s dive into all things protein for kids.

What is the importance of protein for children?

Protein plays a crucial role in many body functions to support healthy growth and development. It’s the building block for muscles, blood, skin, bones, enzymes, organs, and even our immune system. When your child eats protein-packed foods like eggs, chicken, lentils, or nuts, it keeps them feeling full and energized throughout the day. And when you pair protein with carbs like bread or rice, it slows down how quickly those carbs are digested, keeping blood sugar balanced. This contributes to fewer energy crashes and meltdowns—something every parent can appreciate!

How Much Protein Does My Child Need Per Day?

Some food marketing tactics will lead people to believe that they aren’t getting enough protein — but in reality, most families who regularly enjoy a wide variety of foods are successfully meeting their protein requirements through a balanced diet. 

As a parent, though, it still helps to keep an eye on important nutritional metrics so you can make sure that your child is getting what they need to grow and thrive. This is especially important for parents of picky eaters who may be hesitant to enjoy protein-rich foods.

General guidelines for childhood protein intake are as follows:

• Toddlers ages 1 to 3: 13 grams of protein per day
• Children ages 4 to 8: 19 grams of protein per day
• Children ages 9 to 13: 34 grams of protein per day

To put these numbers into perspective,  a single egg contains about 6 grams of protein, enough to cover roughly half of your toddler’s daily protein needs.

Can Kids Have Protein Shakes or Protein Supplements?

From gym-goers to runners to exercise enthusiasts, you’ve likely heard of protein shakes — and while they can be convenient for us grownups, they’re generally not common for kids (unless they’re specifically recommended by a pediatrician). Children should be able to meet their protein needs by eating protein-rich foods and snacks.

It’s easy to go overboard with protein shakes, especially if your child doesn’t need the extra protein. Too much protein can cause tummy troubles, unwanted weight gain, and lead to other health issues. It’s best to focus on your child’s protein needs based on their age, while also making sure they’re getting other important nutrients from foods like fruits, vegetables, healthy fats, and fiber-rich carbs.

The 10 Best Sources of Protein for Kids

These high-protein foods are easy to incorporate into your child’s diet, and even picky eaters are bound to enjoy a few!

1. Nut Butter

Nut butter (or seed butter, if your house is nut-free) is a great source of protein. Just one tablespoon of peanut butter contains 4 grams of protein. You can add nut butter to sandwiches, smoothies, oatmeal, yogurt, or even baked goods like muffins and pancakes. 

2. Lean Meats

Lean meats like chicken and turkey are super versatile and easy to prepare and serve. Grilled chicken, for example, makes a quick and healthy protein that you can add to any meal. Lean ground turkey, chicken, or beef is a tasty option for tacos, quesadillas, enchiladas, or lasagna.  If you have plant-based kids, alternatives like tofu, seitan, or lentils work well too!

3. Fish

If your child is a pescatarian or just generally likes fish, it can be a versatile option that packs in a ton of protein. Fatty fish like salmon have heart-healthy omega-3 fatty acids and can be served grilled, air-fried, or made into salmon patties. If your child does not enjoy the fishy smell or flavor of fish, try a milder-tasting fish like tilapia or cod. 

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4. Legumes

Beans, peas, and lentils are all part of the legume family. Legumes are excellent sources of plant-based protein and are super easy to use as a meat substitute. From black bean burgers to lentil tacos to potato and pea dumplings, you can make plenty of delicious dishes with legumes. 

5. Low-Fat Dairy Products

Dairy products are a substantial part of children’s protein intake. There are tons of dairy products to choose from: Greek yogurt, string cheese, cottage cheese, cow’s milk, and low-fat cheeses, all of which contain plenty of protein. Plus, they’re easy to incorporate into almost every meal.

When it comes to plant-based milk alternatives, they usually come up short in the protein department. Oat milk and nut milks like almond milk, don’t usually have large amounts of protein.  The exceptions are soy and pea milk, which are rich in protein and other nutrients, similar to cow’s milk. 

6. Quinoa

Quinoa is a valuable source of plant-based protein, but it’s also a grain. 

Quinoa is a complete protein. It’s one of few plant-based protein sources to contain all nine essential amino acids, which act as the building blocks for healthy muscle development. It’s also incredibly versatile, and you can serve it in place of rice as a side dish or incorporate it into soups and stews. 

7. Whole Grain Bread

Yup, it’s true. One slice of whole wheat bread contains about 4 grams of protein per slice. So, a sandwich with two slices of whole wheat bread gives you a whopping 8 grams of protein right there. Add in protein-rich spreads like peanut butter, almond butter, or cheese, and you’ve likely covered most, if not all, of your toddler’s or young child’s protein needs for the day.

8. Oatmeal

Oats are an excellent source of protein, with about 7 grams per half cup. To kick it up a notch, use cow’s milk as the liquid when making your oatmeal–you’ll get in even more protein. For an extra nutrient-packed breakfast, you can stir in nut butter, chia seeds, ground flax, and cinnamon too. 

9. Eggs

One large egg contains 6 grams of protein, no matter how you cook it. Scramble it with cheese. Lightly fry it sunny side up and serve on a piece of toast. Poach it, boil it, or bake it in a muffin tin. Eggs are extremely versatile and can be eaten at breakfast, lunch, or dinner.

10. Hummus (or Chickpeas)

Kids love to dip everything they eat. It turns a meal into an exciting project and gives them a legitimate excuse to play with their food. Most children are eager to dip their food into ketchup or ranch dressing but try swapping it out for hummus.

Hummus is made from chickpeas, a valuable plant-based protein source. Two tablespoons of hummus contain 2.5 grams of protein, and while that might not sound like a lot, it’s more protein than ketchup, ranch dressing, and other classic dips.  

Our top protein recipes for kids

It wouldn't be fair to highlight the best protein-rich foods for kids without sharing some of our favorite protein-packed recipes. Here are our favorite kid-friendly protein recipes:

• Protein pancakes
• Chocolate smoothie
• Lentil pasta sauce
• Chickpea nuggets 
• Chicken tacos
• Greek yogurt parfait 
• Bean and cheese quesadilla 
• Quinoa porridge
• Beef and spinach sliders 
• Eggs in a hole 
• Overnight oats
• Peanut butter muffins  
• Salmon croquettes
• Ground turkey stir fry 

The Wrap-Up on Protein for Kids

There are plenty of tasty and protein-rich foods that even picky eaters will enjoy.  Aiming for at least five grams of protein per meal for kids under eight is a great way to help your child meet their daily protein needs. 

Sources:

Nutrition for kids: Guidelines for a healthy diet | Mayo Clinic

Extra Protein Is Dangerous for Your Child | Cleveland Clinic

Why Dairy is Important in Your Child's Diet | Cleveland Clinic

What Is Quinoa? Nutrition, Health Benefits, & How to Cook It | Food Revolution Network