Ensuring that your children eat a balanced diet is important for their growth and development. One essential dietary component is protein, and you might wonder if your child is getting enough.
First, know that protein deficiency is extremely rare in the U.S. Most parents have no need to be concerned about their children meeting the daily recommended protein intake. A 2018 analysis of Americans' protein intake found that a majority of age groups met or exceeded their estimated average requirements (EAR), yet adolescent women (14-18) tend to have lower intakes.
Considering all the important roles protein plays in the body, this is great news. Including a variety of high-quality protein sources in your child's diet—especially if you have a picky eater—will help ensure that their body has what it needs for energy, growth, and a strong immune system.
Read on to learn about the importance of protein for kids and how to make sure they get enough.
:max_bytes(150000):strip_icc()/GettyImages-636373182-59bc2e636f53ba00108ad98c.jpg "Kid-Friendly Protein-Rich Foods for Kids (1)")
Good Sources of Protein for Kids
There are many tasty and nutritious foods that have plenty of protein. Offer these foods to your children to make sure they're getting protein in their diet:
- Beans
- Eggs
- Fish
- Nuts
- Lean meats
- Peas
- Poultry
- Certain Plant-based milk
- Tofu
- Seeds
Why Is Protein Important for Kids?
Protein is an essential part of the diet due to its critical functions in the body. Most people are aware that muscles are made up of protein. A lesser-known fact is that the building blocks of protein, known as amino acids, compose virtually every cell in the body.
Proteins also transport other molecules throughout the body. Specialized proteins act as antibodies that fight disease and serve as messengers in many different biological functions.
Nutritionally speaking, protein is important because it is digested more slowly than carbohydrates, so it can help steady the blood sugar response when you eat a mixed meal—with both protein and carbohydrates—and help keep you feeling satisfied longer after eating.
The 8 Best Protein Powders and Shakes for Kids We Tested
How Much Protein Do Kids Need?
Protein requirements depend on a child's age and weight. Until kids reach 14, protein recommendations are the same for all genders. In the later teen years (14–19), the protein recommendations increase slightly for those who have gone through masculinizing puberty, with the assumption that they are gaining more muscle mass and tend to weigh more than those who experienced feminizing puberty.
Dietary guidelines are a great starting point, but adequate intake and nutrition needs should always be assessed individually. MyPlate specifies the following daily protein intakes for children.
| Age | Food Equivalent |
|---|---|
| 2–3 years | 2 to 4 ounces |
| 4–8 years | 3 to 5.5 ounces |
| 9–13 years | 5 to 7 ounces |
| Fem. puberty 14–18 years | 5 to 7 ounces |
| Masc. puberty 14–18 years | 5.5 to 7 ounces |
Protein-Rich Foods for Kids
The amino acids that make up proteins can be divided into two categories:
- Essential amino acids are not made by the body and must be provided by the diet.
- Non-essential amino acids can be made in the body.
While animal proteins provide many of the essential amino acids needed for growth and development, a balanced plant-based diet can also provide plenty of quality protein. Children who are vegetarians or vegans have many protein sources to choose from, including grains, certain fortified plant-based milks, tofu, beans, and peas.
If your child's diet includes eggs, lean meats or fish, and dairy products like milk, cheese, and yogurt daily, then they are likely meeting their protein needs regularly. Soy, beans, lentils, peas, nuts, seeds, and whole grains like amaranth and quinoa are also high-quality proteins that can serve as plant-based sources.
Serving size
One ounce of a protein-rich food generally provides about 7 grams of protein. An ounce is equal to:
- 1 ounce of meat, poultry, or fish
- 1 large egg
- 1/4 cup tofu
- 1/4 cup cooked beans or lentils.
- 1 tablespoon peanut butter
The chart below shows how much protein a serving of each food provides and how it compares to your child's daily protein requirement.
| Food | Serving | Protein (grams) | Age 4 to 8 | Age 9 to 13 |
|---|---|---|---|---|
| Chicken, meat, or fish | 3 ounces | 21 | 111% | 62% |
| Lentils or beans, cooked | 1/2 cup | 9 | 47% | 27% |
| Milk or soy milk | 1 cup | 8 | 42% | 24% |
| Tofu | 1/4 cup | 7 | 37% | 21% |
| Cheese | 1 ounce/slice | 7 | 37% | 21% |
| Hummus | 1/3 cup | 7 | 37% | 21% |
| Peanut butter | 2 tablespoons | 7 | 37% | 21% |
| Eggs | 1 large | 6 | 32% | 18% |
| Nuts | 1/4 cup | 6 | 32% | 18% |
| Whole grain bread | 2 slices | 6 | 32% | 18% |
| Yogurt | 1 (6 ounce) container | 5 | 26% | 15% |
| Quinoa, cooked | 1/3 cup | 3 | 16% | 9% |
| Rice or pasta, cooked | 1/3 cup | 3 | 16% | 9% |
Remember that serving sizes are not based on needs. For example, the above chart does not state that a child between the ages of 4 and 8 needs to eat 3 ounces of chicken or 1 tablespoon of peanut butter in one sitting. Rather, they are just reference amounts to provide a sense of how much protein these foods offer.
It's also important to note that with a few exceptions for specific conditions, there is no need to track exactly how many grams of protein your child eats each day. Instead, familiarize yourself with higher protein foods and make sure to offer these foods to your child throughout the day, along with carbohydrates and fat.
Protein in a Balanced Diet
Keep in mind that only 10% to 30% of children's energy intake needs to come from protein, with the rest provided by carbohydrates and fats. Offering a variety of foods throughout the week helps to encourage a diet that includes a variety of nutrients. A healthy diet for your kids should also include foods high incalciumandiron, which are important for muscle and bone growth.
Remember, your child's nutrient intake should be evaluated over the course of a week or two, not a single day, but there's no need to count or keep track. Rather, focus on establishing a trusting relationship with food as you expose your child to more variety.
When it comes to feeding kids—no matter what the food is—let them decide how much they want to eat without being forced to finish their meals. Kids are actually pretty good at self-regulating and may eat less at some meals and more at others. Just like with adults, it's normal for a child's appetite and preferences to fluctuate, and the more adults can help preserve a child's ability to listen to and respect their body's cues, the better.
Was this page helpful?
Thanks for your feedback!
Tell us why!
Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Protein intake trends and conformity with the dietary reference intakes in the United States: Analysis of the national health and nutrition examination survey, 2001–2014. The American Journal of Clinical Nutrition. 2018.
Healthy Food Choices for Your Family. American Academy of Pediatrics. 2021.
Protein in diet. Medline Plus. April 2023.
MyPlate Protein Foods. US Department of Agriculture and US Department of Health and Human Services. 2020.
