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February 21, 2018

Here’s How Much Protein Your Child Needs

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Wondering how much protein your kids need–and whether they’re getting enough? Here’s what a day’s worth of protein actually looks like for kids!

How much protein does my child need?

There’s no doubt protein is crucial for everyone, especially growing kids. But I talk to a lot of parents who are genuinely freaked out about protein, worried their carb-loving kids aren’t getting enough and pondering whether a big ol’ tub of protein powder might be helpful.

Do kids get enough protein?

The reality is that most kids get plenty of protein–even if meat is not their favorite food. That’s because protein is found in a whole bunch of places. For most healthy kids, protein needs aren’t hard to meet.

After I published my post Here’s How Many Fruits and Vegetables Kids Need Every Day, many of you asked for similar visuals for protein. Daily protein needs for children aren’t very high, and kids can get there pretty fast with food. In fact, government surveys show that most children, like adults, get more than enough.

In other words, freaking out about protein probably isn’t necessary!

  You might also like: 50 (Meat Free!) Protein Ideas For Kids’ Lunch Boxes

How much protein your child needs

The daily totals I show below are based on the Recommended Dietary Allowances (RDAs), which are the levels of intake that meet the needs for most healthy people of that particular age, life-stage, and gender. Consider the RDAs  the minimum amounts needed to meet basic needs.

Protein needs for toddlers & preschoolers: How much protein does a 2-3 year old need per day?

How much protein does my child need?

Protein needs for young kids: How much protein does a 4-8 year old need per day?

How much protein does my child need?

Protein needs for tweens: How much protein does a 9-13 year old need per day?

How much protein does my child need?

Protein needs for teenagers: How much protein does a 14-18 year old need per day?

How much protein does my child need?

Are these meal plans?

No! Obviously, your child should be eating more food than this. These are just representations of how easily kids can meet the RDA for protein. For instance, kids ages 2-3 need two cups of dairy per day to meet their calcium needs, even though I show just one-half cup of milk in the visual.

This doesn’t seem like enough!

This is just the minimum dietary requirements that kids would need in a day. The age groups also don’t account for differences in size, weight, and activity level, so if you have a child who is tall for his age and an athlete, his needs will be greater.

But my food labels say something different.

The protein amounts shown for each food are based on estimates using the USDA Nutrient Database. The label on your particular bread, cereal, pasta, or yogurt may list a different amount.

Should I count up grams everyday?

No. I don’t advocate for obsessing over or counting up each gram of protein your child gets. Serving three balanced meals and a healthy snack or two throughout the day will provide plenty of opportunities for getting protein, not to mention the carbohydrates and healthy fats that your child needs too.

What are other good sources of protein for kids?

There are many other protein rich food for kids beyond the ones I show here, such as tofu, beef, chicken, cottage cheese, seeds, nuts, and lentils. What about protein for vegetarian kids? Grab this list of 50 non-meat protein sources for kids.

Is protein powder safe for kids?

Probably, but it’s likely not necessary if you’ve got healthy kids who eat a variety of foods. Protein powders can have a lengthy ingredient list and contain ingredients like added sugar, sugar alcohol, or artificial sweeteners. It’s better to focus on getting protein from real, whole food. (If you have an extremely picky eater or a child with poor growth, talk to your pediatrician or pediatric dietitian about whether a protein powder or other drink mix can help right now.)

Want more about feeding your kid?

  • Here’s What A Day’s Worth of Sugar For Kids Really Looks Like
  • Here’s How Many Fruits and Vegetables Kids Need Every Day
  • Should You Make Your Kids Take “Just One Bite”?
  • What Are The Best Drinks For Kids?
  • 5 Easy Mistakes That Make Your Kid’s Picky Eating Even Worse

Hi! I'm Sally, a dietitian-mom.

I believe that EVERY mom can feel successful and confident about feeding her kids, lose the stress, and finally enjoy mealtime again.

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Filed Under: Nutrition Advice + Ideas Tagged With: protein

Reader Interactions

Comments

  1. Susan V. says

    February 21, 2018 at 7:07 pm

    Thank you! I love these! I have the age-appropriate versions of the Fruit & Veggie and Sugar visuals posted on the refrigerator for my 10- and 12-year old daughters to help with their lunch-making. Is there a way to print these individually? I cannot remember how I printed the other versions…

    Reply
    • Sally says

      February 22, 2018 at 4:11 pm

      Hi Susan–feel free to contact me by email ([email protected]) and I can help.

      Reply
  2. Katie says

    February 22, 2018 at 3:14 pm

    Great post Sally. It seems everyone is really fixated on eating enough protein these days. It’s comforting to know that our kids are very likely doing just fine on that front.

    Reply
    • Sally says

      February 22, 2018 at 4:10 pm

      Thanks Katie!

      Reply
  3. Marjorie says

    March 2, 2018 at 3:43 pm

    Thank you for using mostly non meat sources of protein. My mother is constantly on my case like meat is the only form of protein on earth!

    Reply
  4. Stephanie says

    January 13, 2019 at 5:51 pm

    My daughter (4) usually eats carbs for breakfast. Then fruits and veggies the rest of the day. She never eats meat, beans, yogurt….I’m at a loss. I just don’t know what other proteins to try….

    Reply
    • Sally says

      January 13, 2019 at 8:45 pm

      Hi Stephanie–Hopefully this post gives you more ideas. You can find protein in grains and veggies. If you’re concerned about her growth, you can check with the pediatrician, who can look at her growth curve and see how she’s doing. In the meantime, I would check the labels of the foods she is eating–chances are they contain protein!

      Reply
  5. Edith says

    February 12, 2019 at 8:03 pm

    Are protein shakes safe for my 10 year old that is under weight?

    Reply
    • Sally says

      February 13, 2019 at 4:37 am

      Hi Edith–Without knowing the product and amount, it’s hard for me to comment specifically. But I did write a post about feeding underweight kids, maybe this can give you some ideas as well: https://www.realmomnutrition.com/feeding-underweight-child/

      Reply
  6. Old Mom says

    March 23, 2019 at 10:46 pm

    Your article is very FLAWED! Not only does it down-play the importance of protein, especially for adolescents and teens, but it also entirely neglects to consider the importance of other essential nutrients, such as iron. Pasta with sauce and cheese isn’t going to give your child anywhere near enough iron per day. Significant quantities of red meat, poultry, egg yolkes are almost indispensable. For example, teenage girls need 15 mg/day of iron. To put it in perspective, 2 egg yolkes is only 1 mg. 1 oz of red meat = 1 mg, 1 oz of dark meat chicken is less than 1 mg. of iron. The point is that protein cannot be looked at in a vacuum. Consumption of animal proteins should be emphasized in priority precisely because they contain other vital nutrients in high quantities.

    Reply

Trackbacks

  1. The Sunday Skinny 2/25/18 - Skinny Fitalicious says:
    February 25, 2018 at 6:01 am

    […] How Much Protein Your Child Needs – The visuals are so helpful. […]

    Reply
  2. The Power of Plants – Easy As Pineapple says:
    July 24, 2018 at 10:33 pm

    […] is recommended to have 19 grams of protein per day. I’m borrowing this fabulous graphic from Sally at Real Mom Nutrition to show what this amount of protein can look like. This is not all the food for the day, just a […]

    Reply
  3. 50 (Meat-Free!) Protein Ideas For Kids' Lunch Boxes - Real Mom Nutrition says:
    September 9, 2019 at 7:47 am

    […] You might also like: How Much Protein Do Kids Need? […]

    Reply
  4. Does Your Child Eat Enough Protein and Calcium in a Day | MomCenter Philippines says:
    February 6, 2020 at 10:37 am

    […] References: Mayo Clinic, Healthline, KidsHealth, Better Health Channel, Real Mom Nutrition […]

    Reply

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