Protein For Kids: The Ultimate Guide For Parents

Inside: What are the best protein foods for kids? How can I get my picky kid to eat protein? Get answers to your biggest questions about protein for kids.

Worried your Team Carbs kid isn’t getting enough protein? Or whether the protein powder your son’s coach suggested is a good idea?

Protein is a hot (and sometimes confusing!) topic. Here are all the need-to-know facts.

What does protein do for kids?

Kids go through enormous growth and change, and protein is vital for that process. It helps build muscles, create hormones, and foster a strong immune system. Protein is considered an “essential nutrient” because we have to get it through food.

Another reason protein is helpful: It’s filling. If you’ve got a kid who’s rummaging around in the fridge five minutes after a meal or snack, they may need more protein to satisfy them (or maybe they’re just a teenager!).

Free protein cheat sheets

Tap the links below to get my free cheat sheets:

Do kids need a lot of protein?

The baseline protein requirements needed for health aren’t actually very high. Called the Recommended Dietary Allowances (or RDAs), it’s the protein intake considered to be the minimum needed for basic needs.

RDA for Kids & Protein

CHILD’S AGEGRAMS PROTEIN/DAY
2-313 
4-819 
9-1334 
14-1852 (boys), 46 (girls)

Kids can meet these protein needs pretty easily. For instance, just one cup of milk contains 8 grams.

But keep in mind that this isn’t necessarily ALL the protein kids should get–and eating more is fine. But I think these numbers are reassuring, especially for parents who are nervous their kid is falling short.

See more visuals of what this looks like in food, age-by-age here: Here’s How Much Protein Your Kid Needs

All of these snacks and mini-meals contain protein.

Is my kid getting enough protein?

You’ll be relieved to know that protein probably isn’t something you need to fret about (nice to have something in that column, isn’t it?).

According to government surveys from 2017-2018, here’s how much protein kids get per day:

  • Ages 2-5: Boys 56.7 grams; Girls 49.4 grams (RDA is 13-19 grams for this age group)
  • Ages 6-11: Boys 68.8 grams; Girls 60.7 grams (RDA is 19-34 grams for this age group)
  • Ages 12-19: Boys 86.5 grams; Girls 62.0 grams (RDA is 34-53 grams for this age group)

Most kids get plenty of protein because there are lots of foods in a typical child’s diet that contain it, and it all adds up over the course of a day. So for most kids, protein deficiency isn’t a concern.

That being said, some teenage girls are at risk for skimping on protein if their calorie intake is low (if they’re dieting, for instance). A medical condition can also make it hard for a child or teen to get enough protein too.

Crispy Tofu will even win over meat eaters!

What if my kid doesn’t eat meat?

Meat, poultry, and fish are a quick way to get protein–a three-ounce piece of salmon packs about 17 grams!

But plenty of non-meat foods contain decent amounts of protein too, like pasta and other grains, beans and lentils, eggs, soy milk and soy foods, and even some vegetables like peas. So it’s absolutely possible to get enough protein eating a vegetarian (or even vegan) diet.

Here are some protein-rich vegetarian recipes your kid may like:

A “peanut butter spoon” is a fun protein-rich snack.

What are the best protein foods for kids?

Most food groups contain protein. Some particularly protein-rich foods are:

  • Meat, poultry, and fish
  • Beans and lentils
  • Dairy products like milk and Greek yogurt
  • Soy foods like tofu and soy milk

But a whole lot of foods contain protein. Here are some snacks and mini-meals that have 10-15 grams of protein each:

  • Toaster waffle spread with 2 tablespoons of peanut butter: Served warm or cold, and topped with sliced strawberries or bananas if you’d like.
  • Hard-boiled egg + 1 glass milk (cow’s milk or soy): Soy milk is comparable to dairy milk when it comes to protein, with about 8 grams per cup.
  • One cup kefir: Kefir is a fermented dairy drink that you can drink straight up or use as the base for a smoothie.

These have 15-20 grams or protein:

  • One cup cooked chickpea pasta: Chickpea pasta has about 50 percent more protein than regular pasta, plus more fiber. Toss it with butter and Parmesan or a spoonful of jarred pesto for a hearty snack.
  • One cup green peas with a cup of milk (dairy or soy): Peas are in a group of protein-rich vegetables like edamame and beans.
  • Chocolate Peanut Butter Cereal Smoothie Bowl: It’s a smoothie you eat with a spoon!

Get a printable list you can post on the fridge: 35+ Healthy & Easy Protein Snacks For Kids

Protein Pancakes (with no banana or protein powder)

My kid is really picky. What are some high protein foods for picky eaters?

I’m a former picky eater, so I know that sources of protein like meat can sometimes be a hard sell.

But many foods beyond meat contain protein too, including some that many picky eaters like such as cheese, pasta, crackers, bread, yogurt–and yes, chicken nuggets! 

Here are some protein-rich recipes your picky eater might enjoy (none of these include protein powder):

EasyLunchboxes snack boxes

What are some high protein lunch box ideas?

Deli meat sandwiches are a no-brainer (two slices of deli turkey have about 12 grams of protein). But for kids who don’t like meat or are vegetarian, a bunch of other lunchbox-friendly foods pack protein too, like:

  • Whole grain crackers, 15 crackers: 3 grams
  • Nut-Free Snack Bite, 1 Bite: 3 grams
  • String cheese: 6 grams
  • Peanut butter, 2 tablespoons: 7 grams
  • Edamame, 1 cup in pods: 9 grams
  • Yogurt smoothie, 7-oz. bottle: 10 grams

See my whole list of plant-based protein sources for lunchboxes here: 50 Non-Meat Protein Foods For Lunch Boxes

These No-Bake Peanut Butter Bars have protein-rich quinoa as the base

What’s up with the phrase “high-quality proteins”? Are some proteins better than others?

A “high quality” or “complete” protein means that the protein has all the essential amino acids–those are building blocks of protein that we have to get from food.

Animal protein like meat, dairy, and fish are complete proteins and tend to have a lot of protein in a serving–for instance, a serving of beef has 26 grams.

But some plant-based proteins are “complete proteins” too, such as

If a food isn’t a complete protein, that’s okay too. All the proteins eaten throughout the day complement each other. (Contrary to popular belief, you don’t need to eat those foods in the same meal–like rice and beans together–to get this benefit.)

My kid’s an athlete. Does she need more protein?

Yes, but not a whole bunch more. Kids who get a lot of physical activity do need some extra protein for rebuilding muscle that was torn down during exercise (a normal part of the process), supplying energy for workouts, and building new muscle.

Some protein before exercise is helpful for supplying energy. And protein afterwards is essential for rebuilding muscles. But other nutrients are important too. An ideal post-sports snack actually combines both protein and carbohydrates, like yogurt and fruit or cereal and milk.

Get more detailed advice on kids and sports nutrition from dietitian Jill Castle, author of the book Eat Like a Champion.

Need more snack ideas? Get a big list of Nutritious Sports Snacks For Kids.

Why is my teenage son so obsessed with protein?

It’s common for teen boys especially to get fixated on protein if they’re trying to build muscle. So don’t be surprised if your kid starts reading nutrition labels and pounding protein shakes.

Unfortunately, there’s a lot of misinformation about protein on social media, so it’s helpful for parents to know the facts. For instance, extra protein doesn’t magically build more muscle mass–no matter what that guy on TikTok says!

Here’s how much protein teens need and the best ways to get it: What You Need to Know About Teens & Protein

Is protein powder safe for kids?

Most protein powders are okay for kids and teens, and extremely picky eaters may benefit from a powder.

But your kid may not need protein powder (and it can be expensive!). And in general, the best way to get protein is through whole foods, since you’ll also get all the other health perks of that food.

There are also a few cautions with protein powder:

  • It’s possible to get too much protein, especially if your kid is also downing protein bars and eggs like it’s his job. Excess protein can be dehydrating (and may cause your kid to skimp on other important nutrients).
  • Some protein powders contain pea protein, which some kids with peanut allergies are allergic to.
  • Most protein powders contain a lengthy list of ingredients including artificial sweeteners, supplements, and mega-amounts of vitamins and minerals that your teen doesn’t need.

See more cautions here, plus how to choose a protein powder for kids here: Is Protein Powder Safe For Kids & Teens

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