Protein is a hot topic lately, and it seems like every influencer has new ideas for high-protein meals and snacks. So, you may find yourself wondering: how much protein do kids need?
The answer? Probably not as much as you expect! Let’s break down how much protein kids need, as well as good sources of protein and recipes sure to appeal to every age group.
Kid-Friendly Healthy Protein Sources
Protein comes from a lot of common animal foods like meat, poultry, seafood, eggs, and dairy. Protein also comes from plant foods, including legumes, tofu, other soy products, nuts, seeds, and some whole grains, such as quinoa. (1)
The best kid-friendly healthy protein sources come from whole foods, avoid ultra-processed ingredients, and do not contain food coloring. Helping your children get used to healthy foods early can set them up for a lifetime of healthy habits!
What Does Eating Protein Do for Your Body?
Protein is the basic building block needed for many functions of the body. It is especially important for building and maintaining healthy muscles, organs, skin, and blood.
You might think kids need more protein than adults because they’re still growing, but that’s not true! The recommended amounts of protein are only slightly higher for children. However, since the recommendations are based on weight, adults end up needing to eat more protein than children because they weigh more.
Recommended Daily Protein Needs for Kids
When counseling parents of 3-5-year-olds, I’m often asked, “What are some good proteins for toddlers?, how much protein do preschoolers need?, “How much protein is needed per day for a school-age child?” Let’s take a look at the recommendations for kids and toddlers, and how this compares to other age groups. (1,2)
| Age | Recommended Dietary Allowance (RDA) | Average Grams of Protein per Day | Average Ounce-Equivalents per Day |
| 1-3 Years | 1.05 g/kg/day | 13 g | 2-4 oz equivalents |
| 4-8 years | 0.95 g/kg/day | 19 g | 3-5.5 oz equivalents |
| 9-13 years | 0.95 g/kg/day | 34 g | 4-6.5 oz equivalents |
| 14-18 years | 0.85 g/kg/day | 52 g (Male) 46g (Female) | 5.5-7 oz equivalents (M) 5-6.5 oz equivalents (F) |
| 19-50 years | 0.80 g/kg/day | 56g (Male) 46 g (Female) | 6-7 oz equivalents (M) 5-6.5 oz equivalents (F) |
The recommendations show that kids don’t need an extra-large amount of protein to meet their needs. In fact, most American children are meeting their average needs already. (3) If you’re concerned about yourself or your child, I recommend using the MyPlate Plan tool to get specific recommendations.
Rather than simply adding more protein, we should focus on providing kids with a diverse range of protein sources to meet their needs while offering the added benefits of different nutrients in plant and animal proteins.
Protein Ideas for Toddlers
With that in mind, what are some good proteins for toddlers? Here are some ideas.
1. Frittata or Egg Muffins
For quick and easy protein anytime, eggs are a great choice! You can make a frittata or egg muffins with veggies to give your eggs an extra phytonutrient boost, or as the Super Crew says, “fight-o-nutrient” since they fight off disease! Muffins can be kid-friendly healthy protein, especially with extra eggs added. You could also make a whole-grain muffin with zucchini, your kids’ favorite nuts, and fruit.
2. Yogurt Parfait
Yogurt, especially Greek yogurt, is an excellent source of protein for toddlers. When choosing a yogurt for a parfait, check the ingredients! Some yogurts contain a lot of sugar and additives, so make sure to choose yogurt without these ingredients.
3. Salmon Wrap
Salmon wraps are a great source of protein for kids and an easy way to use leftover salmon for your lunch or dinner. Simply shred the salmon with a fork, add your favorite mix-ins, and serve with whole wheat bread or crackers!
Canned salmon is a convenient and nutritious option when fresh or frozen salmon isn’t available. Don’t let your own taste buds limit what you offer your children—they might surprise you and turn out to be little foodies! This mix of tomatoes, spinach, mayo, sriracha, salmon, and cheese on lavash bread was a hit in my house.
Protein for Preschoolers
You may be wondering, what protein food is good for preschoolers? They’re about the same as good protein foods for anyone else, but it might be convenient to have foods that can be taken to daycare or the park. We provided a few examples that can be great on the go or at home!
1. Hummus Quinoa Cheese Bites
This combo provides phytonutrients and small amounts of additional plant protein, along with cheese, to make a good protein source. You can also serve additional with veggies or with whole grain pretzels or crackers.
Mix up your snack game with these fun and flavorful Quinoa Hummus Bites! Simply combine cooked quinoa, your favorite hummus, and a touch of oat flour or breadcrumbs to hold everything together. Pan-fry the mixture into golden, bite-sized treats. Pair them with cheese cubes and colorful veggies for a protein-packed, portable snack your toddler (and you!) will love!
2. Energy Bites
While peanut butter provides only a small amount of protein and is primarily a healthy fat source, combining it with hemp seeds and whole grains can help contribute to your child’s daily protein needs. Try making your own energy bites with hemp seeds, or for a quick and easy option, check out my pumpkin chocolate chip energy bites recipe.
3. Black Bean or Refried Bean Nachos
For a quick lunch or dinner, try baking nachos in the oven with whole-grain tortilla chips, reduced-fat cheese, and refried beans! The refried beans add a great source of plant-based protein, but you can customize your dish by adding vegetables, spices, and other sources of protein, like ground turkey or cheese. I recently bought a tortilla press, and we love blue corn nachos with cashew cheese.
Protein for Kids
A good source of protein for kids can be the same source of protein for the whole family! Try some of these recipes that appeal to all ages.
1. Chicken and Vegetable Soup
This tasty soup has chicken as the primary source of protein. It’s a lean animal protein that can be paired with plenty of tasty vegetables and whole grains. For a great recipe, try my Caldo de Pollo with Mexican Rice.
2. Shrimp Pasta
Seafood is an excellent source of lean protein and comes with some good brain-boosting omega-3 fatty acids. You can pair shrimp with pesto and whole-wheat pasta for a delicious, balanced meal!
3. DIY Trail Mix with Nuts and Seeds
Making your own trail mix is a great way to personalize it to your family’s favorite nuts and seeds! You can include ingredients like dried fruits, pecans, walnuts, granola, whole-grain oats, amaranth, millet, and dark chocolate chips.
Protein for School-Age Children
1. Chia Seed and Greek Yogurt Smoothie
Chia seeds are highly nutritious, edible, and an often overlooked source of plant protein and healthy fats. Including them in a smoothie with Greek yogurt, fruits, vegetables, or chia seed pudding can make a wonderful breakfast or snack for a school-aged kid.
2. Falafel Bites
Falafel is a tasty source of plant-based protein that makes a great packed lunch or dinner at home! Serve it with whole-wheat pita, a salad, or tzatziki (our family’s favorite) for a complete and balanced meal. There are several brands of boxed falafel that are both healthy and tasty, making it a great time-saver.
3. Homemade Tofu Nuggets
If you want a fun alternative to chicken nuggets, try making my recipe for tofu nuggets, a kid-friendly healthy protein. School-aged children can get involved in making this fun recipe for a healthy serving of plant protein.
Pro Tips about Protein for Kids
We hope that this clears up your questions about protein for kids! If you need more support providing healthy protein for a picky eater or child with severe food allergies, Book Pediatric Nutrition Counseling Today.
Together, we can find solutions and make sure your child is meeting their needs. Take charge of your family’s health and lay healthy foundations in the first six weeks.
