Complete Guide to Protein for Kids: When, How Much & Best Sources

Getting the right nutrition for your little ones can feel overwhelming, especially when it comes to protein. As a parent, you want to make sure your kids are eating enough to support their growth, energy, and overall health. But how much is enough? And what are the best ways to give them the protein they need?

Let’s break down everything you need to know about protein for kids, from daily requirements to the best food sources and when to consider protein boosters. 

Importance of Protein for Growing Kids

Protein works as the building blocks of our bodies. It helps make blood, bone, and enzymes while supporting our bodies as we constantly make new cells. For kids, protein directly supports optimal growth and development. From building muscles and tissues to keeping the immune system functioning at its best, protein helps ensure the rapid growth that happens during early years stays on track.

When kids get enough protein, they have the fuel and energy their bodies need to move, play, and be active every day. Protein also plays a key role in:

• Supporting healthy muscle development and strength.
• Building and maintaining strong bones.
• Boosting immune function to fight off illness.
• Supporting brain development and concentration.
• Providing steady energy throughout the day.

How Much Protein Does a Growing Kid Need Daily?

The good news? Most kids get plenty of protein without much effort. 

Here’s a simple breakdown:

• Kids ages 4-13 years: 0.95 g per kg of body weight per day.
• Teens ages 14-18 years: 0.85 g per kg per day.
• Kids ages 9-13 years: Around 34 grams of protein per day.

Another easy way to think about it: Kids usually need about 3-5 ounces of protein (20-35 grams) in a day, depending on their age, gender, and weight. Most parents don’t need to stress too much about exact numbers. Instead, focus on offering a variety of quality protein sources throughout the day.

What Are the Best Protein Sources for Kids?

Variety is key when it comes to protein. Mixing up different sources ensures your kids get a well-rounded intake of nutrients along with their protein.

Animal-Based Proteins

Animal proteins like chicken, eggs, turkey, fish, and dairy are “complete proteins.” They contain all nine essential amino acids that kids need but can’t produce on their own.

Top picks include:

• Chicken: A lean source of high-quality protein packed with the complete proteins that kids need to build muscle, support brain development, and maintain energy.
• Eggs: Easily digestible and packed with important vitamins like B12 and choline, which support brain development.
• Fish: Salmon and fish sticks provide protein plus omega-3 fatty acids for brain health.
• Dairy: Greek yogurt, string cheese, cottage cheese, and milk provide protein along with calcium and vitamin D, which are important for building strong bones and teeth.

Plant-Based Proteins

Plant-based proteins like beans, lentils, nuts, and seeds are often preferred protein foods for kids as they are often easier to chew or have more likable textures.

Great options include:

• Beans and Lentils: High in protein, fiber, and iron, which are great for digestion and energy. Beans offer extra fiber, folate, and iron, too.
• Nut Butters: Peanut butter, almond butter, and other nut butters are tasty and easy to add to snacks or meals.
• Hummus: Made from chickpeas, two tablespoons of hummus contain 2.5 grams of protein.
• Tofu: A complete protein that contributes all nine essential amino acids to a meal, plus it’s rich in calcium and other bone-strengthening minerals.

Mixing these protein sources throughout the week gives kids the variety they need to thrive.

Is Plant-Based Protein Sufficient for Kids?

Absolutely. A study found that vegetarian and vegan diets can support healthy growth when carefully planned with appropriate supplementation.

According to the research, kids following plant-based diets consumed sufficient protein and met recommended intake levels. Plant-based kids also consumed more fiber, iron, folate, vitamin C, and magnesium than those who ate meat.

However, there are a few things to keep in mind. While total protein intake generally meets recommendations, the quality of plant-based proteins may be lower due to suboptimal proportions of certain essential amino acids, particularly when dietary variety is limited. The key is variety. A combination of various sources of plant protein (vegetables, legumes, grains, nuts) helps ensure sufficient protein quality.

If you’re raising your kids on a plant-based diet, pay close attention to certain nutrients, particularly vitamin B12, calcium, iodine, iron, and zinc, to ensure they get everything they need to thrive.

When Should Kids Start Taking Protein Boosters?

For most kids, protein supplements aren’t necessary. Kids can easily meet their protein needs through eating a variety of whole foods.

Often, protein powders, especially ones made for adults, can be very concentrated in protein and can provide more protein than a kid’s body needs. Too much protein can be taxing on developing kidneys.

However, there are some situations where a pediatrician-approved supplement might be helpful:

• Kids who are picky eaters and consistently refuse protein-rich foods.
• Kids who are growing and need extra support for muscle development.
• Active kids who need a convenient, tasty way to get balanced nutrition.

If you’re considering a supplement, look for options that are:

• Clinically tested and pediatrician-approved
• Made with clean, plant-based ingredients
• Formulated specifically for kids (not adult formulas)
• Free from added refined sugar and artificial ingredients

Plix Kids Grow Buddy Powermix offers 7g of protein per serving, along with millets, 20 vitamins and minerals to support healthy growth, muscle support, bone strength, and brain development with DHA. It comes in age-appropriate formulas for kids 2-6 years and 7-12 years.

What Are Signs of Protein Deficiency in Kids?

While protein deficiency is rare in most developed countries, it’s still helpful to know the signs.

• Stunted growth (kids appearing lighter and shorter than their peers).
• Frequent illness or lowered immunity.
• Fatigue and lack of energy.
• Difficulty concentrating or delays in cognitive development.
• Reduction in muscle mass or weakness.
• Slow wound healing.
• Dry, brittle hair or hair loss.

If you notice any of these signs, talk to your pediatrician about your kid’s dietary needs. A simple assessment can help identify any nutritional gaps.

Making Protein Part of Everyday Routines

Protein doesn’t have to be complicated. The key is offering a variety of protein-rich foods throughout the day and making mealtimes fun and stress-free.

Try these simple ideas:

• Add nut butter to toast, pancakes, or fruit for breakfast.
• Pack hard-boiled eggs, cheese sticks, or hummus with veggies for snacks.
• Include beans or lentils in soups, tacos, or pasta dishes.
• Make protein-packed smoothies with Greek yogurt or a kid-friendly protein powder.
• Serve grilled chicken, fish, or tofu with favorite sides for dinner.

Remember, most kids naturally get the protein they need when offered a variety of nutritious foods. Focus less on exact numbers and more on creating positive, enjoyable eating habits.

Want to make nutrition yummy and fun? Explore the Plix Kids collection of pediatrician-approved, plant-based nutrition made just right for growing kids.

Frequently Asked Questions

Q. How much protein does a growing kid need daily?

Kids ages 4-13 need about 0.95 g of protein per kg of body weight per day, which typically works out to 20-35 grams daily depending on age and size. Most kids easily meet these needs through a varied diet.

Q. What are the best protein sources for kids?

The best protein sources include a mix of animal-based proteins (chicken, eggs, fish, dairy) and plant-based proteins (beans, lentils, nut butters, tofu, hummus). Variety ensures kids get complete nutrition along with their protein.

Q. Is plant-based protein sufficient for kids?

Yes. Research shows that vegetarian and vegan diets can support healthy growth when carefully planned. Kids on plant-based diets should eat a variety of protein sources and may need attention to vitamin B12, calcium, iron, and zinc.

Q. Can protein help kids grow taller?

Protein supports healthy growth and helps kids reach their full genetic potential, but it won’t make them grow taller than their genetics allow. Adequate protein is important, but extra protein doesn’t equal extra height.

Q. When should kids start taking protein boosters?

Most kids don’t need protein supplements and can meet their needs through food. Protein boosters may be helpful for very picky eaters or active kids when recommended by a pediatrician. Always choose clinically tested, pediatrician-approved options made specifically for kids.

Q. What are the signs of protein deficiency in kids?

Signs include stunted growth, frequent illness, fatigue, lack of concentration, muscle weakness, and slow wound healing. Protein deficiency is rare, but if you notice these signs, consult your pediatrician.