One of the most common questions I get is: “Is my child getting enough protein?”
Children need about 20-30% more protein per kilogram of body weight than adults to support their rapid growth and development. However, their total daily protein needs are actually much lower because they’re overall smaller.
As a mother of a special needs child, and a pediatric dietitian of over 25 years, I help parents and caregivers gain confidence in managing their child’s nutritional intake effectively. From general pediatric nutrition, to diets for children and adults with autism or ADHD, I take a tailored approach that meets your child’s unique needs.
In this post, I’ll walk you through how much protein your child actually needs, practical tips for increasing protein through real foods, and how (and when) to safely choose the right protein powder for kids.
Tricia Lee, RD
How Much Protein Do My Child Need?
Protein is an essential macronutrient for your child’s:
- Physical and cognitive development
- Muscle and bone strength
- Immune function
- Hormone production
- Carrying nutrients around the body
Health Canada recommends that children should aim to get a minimum of the following protein per day:
- 0-12 months: 1.2-1.52 g/kg body weight/day, ~9.1-11g/day
- 1-3 yrs: 1.05 g/kg body weight/day, ~13 g/day
- 4-8 yrs: 0.95 g/kg body weight/day, ~19 g/day
- 9-13 yrs: 0.95 g/kg body weight/day, ~34 g/day
These protein recommendations are based on needs to support normal growth and development, and increase with physical activity – particularly for children 8 years old and above.
Children who don’t get enough protein might face delayed or stunted growth, decreased muscle mass, and nutrient deficiencies. They might feel tired, get upset easily, and get sick more often.
Severe protein deficiency with adequate calorie intake can lead to a condition called kwashiorkor and is most common in children up to 5 years of age, in developing countries.
In most cases, if your child eats a balanced diet and has a healthy appetite, they’re likely getting enough protein.
What if my child doesn’t eat meat?
It’s common for young children to go through food phases.
Meat can be challenging for a child to eat when they’re still developing their eating skills. It can be tough to chew, and can therefore be unappealing for the child. Neophobia (fear of new foods), only wanting to eat their favourite foods, and texture resistance are all important considerations.
The good news is that protein doesn’t have to come from just meat. There are a variety of protein-rich foods that are kid-friendly:
- Fish
- Eggs
- Plant-based proteins: beans, lentils, chickpeas or hummus, tofu, tempeh, soy milk, nut or seed butters
- Dairy: cheese, yogurt, milk
- Grains: quinoa, wild rice, amaranth, sorghum, farro, oats
If your child is eating a variety of these foods, they are very likely getting enough protein and key nutrients like iron and zinc. Some signs of adequate protein intake include:
- Steady weight gain and height increase along growth curves
- Good muscle tone, physical strength, and energy
- Isn’t constantly getting sick or struggling to bounce back
- Has healthy skin, hair, and nails
- Can concentrate during play or learning
- Doesn’t seem overly irritable or fatigued without cause
If your child is experiencing challenges with one or more of the above, there may also be other reasons aside from protein intake. Other nutrients, sleep, stress, and underlying medical conditions can also play a role.
Regular check-ups with a pediatrician and pediatric dietitian can help monitor and support your child’s overall nutrition and growth needs.
How to Help Your Child Eat More Protein Foods
Most kids can meet their protein needs through food.
My tip for parents is to include a protein source at every meal and snack, and make it enjoyable and practical for the family:
1. Easy high protein meal and snack ideas for children 2-3 years old :
Breakfast:
- ½ whole-grain sandwich with 1 tbsp nut butter and ½ cup milk + ½ cup fruit (8g protein)
- ½ pancake with 1 egg + ½ cup fruit (6g protein)
Lunch:
- ½ whole-wheat sandwich with 1 oz tuna + ½ cup veggies (8g protein)
- ¼ cup quinoa with 1 oz minced beef + ½ cup veggies (9g protein)
Dinner:
- ½ cup pasta with ¼ cup lentils + ½ cup veggies (6 g protein)
- ¼ cup rice with 1 oz salmon + ½ cup veggies (6g protein)
Snack:
- 2 tbsp hummus with veggie sticks (2 g protein)
- ½ cup yogurt with ½ cup fruit (5g protein)
These quickly add up to about 24 g protein per day. Your child can meet their daily protein needs without meat at every meal, and with no protein powders.
Serving sizes can be adjusted based on Canada’s food guide for children ages 4 and above.
2. Use some creativity in the kitchen:
- Try adding these protein foods to smoothies: Greek yogurt, natural nut or seed butter, silken tofu, and unsweetened soy milk
- Mix lentils into pasta sauce for added plant protein and fibre
- Premake these egg bites for breakfast
- Stir scrambled eggs into fried rice
- Sprinkle hemp seeds or granola onto oatmeal or yogurt
- Mix quinoa into rice for an extra protein boost
3. Make meal times fun and engaging:
- Let kids help in the kitchen with age-appropriate tasks. They’re more likely to eat what they help make.
- Offer guided choices: “Would you like peanut butter or cheese with your crackers?”
- Cooking with kids helps them know what they’re eating and learn to love real foods.
Are Protein Powders Safe for Children?
Clinical studies on the safety of protein supplementation have been conducted in children ages 3 and above, and most protein powder brands approved for kids are labelled for use in kids ages 2 and up.
Kids up to 2 years of age should get their protein from breast milk or infant formulas, and healthy children who eat a variety of foods generally get enough protein from their diet.
Protein powder is rarely necessary and may be harmful if consumed in excess. Offering protein powder may do more harm than good for your child.
Relying on protein powders can hinder healthy eating habits, reduce appetite, interest and exposure to real food textures and flavors, contribute to picky eating over time, and may result in nutrient deficiencies.
Excessive protein from supplements can stress developing livers and kidneys, increase dehydration risk, and displace other important nutrients.
Under the guidance of a doctor or pediatric dietitian, supplements may be used in specific situations for kids:
- Children with medical conditions affecting growth or nutrient absorption
- Highly selective eaters with very limited protein or caloric intake
- Children with multiple food allergies or restricted diets (e.g. vegan)
- Children who have malnutrition
We always recommend whole foods first when it comes to meeting protein needs. In addition to protein, whole foods also provide nutrients such as fibre for digestion and gut health, healthy fats for brain development, and vitamins and minerals critical for growth and immune function.
How to Choose the Best Protein Powder for Your Child
Protein powders are processed and extracted from food. When choosing protein powders for kids, check that they:
- Contain only protein from food (e.g. whey, soy, rice, pea)
- Contain mostly calories from protein with minimal added ingredients
- Don’t contain added vitamins or minerals that could exceed daily limits (RDA or UL) for the child; in general, vitamins and minerals can be met through diet
- Are brands that have been approved for kids or with quality ingredients, with appropriate serving sizes
- Kidstar All-in-One Plant-Based Protein, with 10 g protein per 20g serving
- Natural Factors Kids All-In-One Daily Shake Mix, with 13g protein per 23g serving
- Good Protein Unflavoured All-in-One Shake, with 10g protein per 20g serving
- Hemp Yeah Plant Protein Blend Unsweetened, with 10g protein per 2 tbsp
Protein powders with other added active ingredients may not be appropriate for children. These additional ingredients include:
- Flavours and additives
- Added sugar or sugar substitutes like erythritol
- Enzymes (e.g. digestive enzymes like protease and bromelain)
- Performance enhancing ingredients
- Some synthetic food additives (e.g. polysorbate 80) are generally considered safe, but we don’t have evidence of their long-term effects and kids should avoid these added ingredients.
There’s no official limit on protein powder use for kids, but a good rule of thumb is to avoid exceeding their total daily protein needs.
A single scoop of protein powder for kids can contain about 10 g of protein (adult protein powder has upwards of 30g protein per scoop), which may exceed your child’s daily need in just two servings. That’s why it should never be given casually or daily without guidance.
Supplement Drinks for Kids
PediaSure (for children ages 1+), Nestle Boost (ages 4+), and Orgain Kids Nutritional Shakes (ages 4+) are supplement drinks that contain some protein with additional vitamins and minerals.
As with protein powders, it shouldn’t be a replacement for whole foods.
To use supplement drinks in a complete meal, pair it with whole foods including oatmeal and eggs. Overreliance on liquid nutrition can reduce a child’s exposure to, and willingness to try, new and solid foods.
These nutritional supplements may be considered for children:
- are struggling to eat solid foods
- are underweight, and/or
- have certain medical conditions that increase the risk of malnutrition
If you are concerned that your child might not be getting enough protein or calorie intake, speak with your child’s pediatrician or pediatric dietitian who can evaluate your child’s health status and nutrition to support optimal growth and development.
Frequently Asked Questions
Yes! Try roasted legumes, nut butters with crackers, Greek yogurt with fruits, and boiled eggs for easy to eat snacks to support your kid’s energy and activity levels.
For snacks to take for school or on-the-go, take a look at these top 10 school snacks to pack, along with expert advice on back to school nutrition.
Focus on adding calories and protein through food first, and consult a paediatric dietitian to find the safest options. Don’t rely on powders or drinks alone, because this can result in excess protein consumption without enough carbs, fats, fibre, and micronutrients – balance is key to health.
Children with developmental delays, sensory issues, or other medical conditions may need tailored nutrition support. Mealtime challenges, food sensitivities, and digestive challenges can make it harder to meet their protein needs.
A registered dietitian can help address any underlying health concerns, and design a plan that is tailored to your child’s unique needs.
Conclusion
Protein is essential for your child’s health and development, but most kids get what they need with a balanced diet. Include protein-rich foods throughout the day, and if your child is picky or has special needs, know there are safe and effective ways to support them.
Look at the overall diet and focus on a balanced diet first before considering supplements. Protein supplements should be used safely and responsibly.
If you’re ever unsure, talk to a pediatric dietitian who understands children’s unique nutritional needs and can guide you with evidence-based advice (not internet trends).
Connect with me today to optimize your child’s nutrition and health.
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