How Much Protein Do Kids Need?
A lot of parents worry that their child isn't getting enough protein, particularly if they’re fussy or not big eaters.
But how much protein do kids need? And what are the best sources of protein? Should you give your child a protein supplement? Are protein powders actually safe for kids?
You’ve got questions, I’ve got answers….
The world is obsessed with protein these days, and we’re constantly told that we need to eat more protein with high-protein foods popping up left, right and centre. So it’s no wonder we worry about whether our kids protein intake.
But the good news is, in most cases, kids need less protein than we think.
In fact, it's fairly easy for babies, toddlers and older kids (even the picky eaters) to meet their protein needs, as protein is present in many of the foods and drinks we consume - even ones not usually considered 'high protein'.
Why do kids need protein?
Protein is the major structural element of all the cells in our body. It’s an essential nutrient for growth and repair, so it’s an extremely important part of a child’s diet.
Protein is also more filling than carbohydrates and fat, and also helps to keep blood sugar levels steady (i.e. helps to prevent those hangry meltdowns!).
How many grams of protein do kids need?
Protein needs depend on the child's age, weight and gender (in the case of older kids, 9+).
Here are the recommended daily intakes of protein for children and adolescents based on age and gender:
7-12 months: 14 g protein/day, or 1.6 g/kg body weight (adequate intake)
1-3 years: 14 g protein/day or 1.08 g/kg body weight
4-8 years: 20 g protein/day or 0.91 g/kg body weight
BOYS
9-13 years: 40 g/day (0.94 g/kg)
14-18 years: 65 g/day (0.99 g/kg)
GIRLS
9-13 years: 35 g/day (0.87 g/kg)
14-18 years: 45 g/day (0.77 g/kg)
14 grams of protein is roughly equivalent to the protein in one cup of milk and one piece of wholegrain bread with peanut butter, and according to dietary guidelines, that's all the protein a toddler would need in a day.
So most kids will easily meet their daily protein requirements, even if they’re vegetarian or a picky eater.
Amino acids 101
Protein is made up of amino acids, which are called the ‘building blocks’ of protein.
There are 20 different types of amino acids, 9 of which are considered ‘essential’ as the body cannot make them itself and therefore needs to get them from food.
Protein is found in both animal and plant foods. While both types of protein contain all 20 amino acids, the distribution of amino acids in animal proteins more closely matches what is needed by humans.
BUT, even on a plant-based diet, as long as there is a variety of plant-based protein sources, all of the essential amino acids can be provided in the amounts needed.
Sources of protein for kids
As we’ve just covered, protein is found in both animal and plant foods.
Meat, poultry, fish, eggs, legumes such as chickpeas, beans and lentils, whole grains, quinoa, tofu, nuts and seeds, and dairy products such as milk, yoghurt and cheese are all good sources of protein.
Amount of protein in common foods and drinks:
Milk – 8g per 250 ml cup
Yogurt – 8-20g per cup (Greek yogurt is higher in protein)
Cheese – 6g per slice (25g slice)
Lean meats, poultry and fish – 8g per 30 g serve
Eggs – 6g per egg
Pasta (white or whole wheat) – 2g per 1/4 cup (cooked)
Wholegrain bread – 4-6g per slice (white bread is around 2g per slice)
Bean & legumes (such as chickpeas, lentils, kidney beans and green peas) – 3g per 1/4 cup (cooked)
Seeds (such as chia seeds and sesame seeds) – 3g per tablespoon
Tofu – 8g per 100g
Nut butters (peanut and tree nut) – 5g per tablespoon
Oats - 3.8g per 30g serve (uncooked)
Soy milk - 8g per 250 ml cup
Almond milk - 1.4g per cup
What happens if kids eat too much protein?
In most cases, eating more protein than is needed by the body is unlikely to cause any issues, as long as it doesn’t result in excess energy (calorie) intake.
However, there is some evidence that for children up to the age of 24 months, too much animal and dairy protein can increase the risk of becoming overweight or obese later in life.
It’s thought that something in dairy increases the secretion of a hormone called insulin-like-growth-factor, which drives rapid growth and is strongly associated with overweight and obesity in childhood. However, more research is needed to determine exactly why this link exists.
Many young children get a large proportion of their protein from dairy foods, such as milk and yoghurt.
These foods are a good source of calcium which is an important nutrient for kids. But it’s important to bear in mind that too much of these foods can displace other foods from the diet, meaning kids miss out on other important nutrients such as iron.
When do kids need extra protein?
Children who are very picky eaters and omit protein foods from their diet, those who are very physically active, children on a restricted diet due to a food allergy or intolerance or metabolic disorder, or those with certain medical conditions may need additional protein via protein supplements.
However, this should be done under the guidance of a healthcare professional such as a pediatric dietitian.
Should I give my child a protein supplement?
Protein supplements such as protein shakes, powders and protein bars are big business these days with more and more coming onto the market, including some specifically made for kids.
But do kids really need them?
For most kids, as long as they’re eating a reasonably balanced diet that includes foods from the five food groups, they’re most likely getting two to three times the amount of protein they need already, so a protein supplement is unlikely to be necessary or beneficial.
Adding a protein supplement can add a lot more protein to your child’s diet than they need.
In fact, one kid’s protein powder I looked at contains 12g of protein per serve, which is more than half the amount of protein needed for kids 4-8 years old.
Aside from the excess calories and protein, it’s also important to think about what else is in the protein supplement.
Many have sugar added which isn’t great for teeth, or they may be sweetened with artificial sweeteners which can upset little tummies.
If you do choose to give your child a protein supplement, it’s a good idea to discuss it with a healthcare professional first.
Protein-rich meal and snack ideas for kids
While protein powders aren’t usually necessary to meet kids' nutritional needs, if your child is constantly hungry and struggles to hold out for the next meal, including protein-rich foods in their meals and snacks can help fill them up.
Protein-rich meal ideas for kids
Wholegrain cereal with milk and Greek yoghurt
Porridge made with milk and topped with nuts and seeds or nut butter
Wholegrain toast with peanut butter and a glass of milk
Eggs on toast
Sandwich or wrap with a protein filling such as egg, tuna, chicken or turkey
Stir fry with lean protein such as chicken, tofu, beef or pork
Pasta with bolognese sauce
‘Meat and three veg’ - protein such as chicken, turkey, beef, pork, lamb or tofu and vegetables
Protein-rich snacks for kids
Most kids get plenty of protein in their diet to meet protein recommendations.
The best sources of protein for kids are whole food sources, such as wholegrains, legumes, nuts, seeds, lean meat, poultry, fish, seafood, tofu and dairy products.
Aiming for a wide variety of foods is the best way to ensure your child gets the nutrients they need.
However, if you're concerned about your child's protein intake or feel they may benefit from additional protein, speak to a registered dietitian.
