How Much Protein Does Your Child Really Need? A Guide for Parents
If you’re wondering how much protein your child should be eating and what the best protein sources for kids are, you’re not alone! Protein plays a key role in helping kids grow strong and healthy from head to toe. But how much is enough? What are the best ways to get kids to eat protein? Let’s break it down.
How Much Protein Do Kids Need?
According to the World Health Organization (WHO), children between 1 and 18 years old need around 0.8g to 1g of protein per kilogram of body weight per day.
For example, if your child weighs 15kg (~33 lbs), they need about ~15g of protein per day. That’s roughly the amount found in:
✅ 60g (2 oz) of cooked lean meat, poultry, or fish
✅ 1 cup of cooked beans
✅ 2 eggs
Or
✅ 1 cup of milk (8g)
✅ 1 slice of whole wheat bread (~4-5 g)
✅ 1-2 tbsp peanut butter ~5 g
Yes, you read that right—beans made the list! Protein isn’t just found in meat and dairy. Plant-based foods like beans, lentils, and chickpeas also provide great sources of protein.
One thing to note is that this amount will vary based on your child’s activity level and also their individual health if they have other medical conditions. Kids who are more active tend to need more protein.
Best Protein Sources for Kids
Animal-Based Proteins
🥩 Lean meats – Beef and pork provide high-quality protein. A 60g (2 oz) serving of cooked meat meets a good portion of daily needs.
🍗 Chicken – A great, versatile option, especially when served skinless.
🐟 Fish – Salmon, tuna, and sardines are rich in protein and omega-3s, which support brain development.
🥚 Eggs – Affordable and nutritious! Two eggs contain about 12g of protein. Eggs can be added to recipes like oatmeal, cooked sauces, muffins, pancakes to give your child’s favorite foods a boost.
🥛 Dairy (milk, cheese, yogurt) – These also provide calcium, which is essential for strong bones. One cup of milk provides around 8 g of protein. Depending on the type of yogurt a 1/2 cup of yogurt can provide 4-8 + g of protein.
Plant-Based Proteins
🌱 Beans (black, pinto, kidney, etc.) – 1 cup of cooked beans = ~15g of protein, plus fiber for digestion!
🌱 Lentils – Packed with 18g of protein per cup, lentils are a powerhouse for plant-based diets.
🌱 Chickpeas – Great in salads, soups, or as hummus! 1 cup provides about 15g of protein.
🌱 Peas – A simple and kid-friendly veggie with ~8g of protein per cup.
🌱 Soy (tofu, tempeh, edamame) – These are complete protein sources, meaning they contain all essential amino acids.
🌱 Peanuts & peanut butter – A delicious way to add protein! 30g (1 oz) of peanuts = ~5-7g of protein.
🌱 1 slice of whole wheat bread is around 4-5 g protein.
Do You Need to Count Protein Every Day?
Not at all! There’s no need to stress over daily protein intake—kids naturally balance their food intake over time. If they eat a little less one day, they’ll likely make up for it another day.
In fact, most kids get more than enough protein without even trying! What really matters is offering a variety of colorful, nutrient-rich foods to support their overall health.
Encourage your child to try new foods, enjoy mealtimes together, and focus on creating positive eating experiences. And if you ever need ideas for balanced meals and snacks, check out BLW Meals app—it’s full of easy, nutritious recipes! Click here to download.
Got more questions about protein for kids? Drop them in the comments! ⬇️
References:
American Academy of Pediatrics. (2013). The Clinician’s Guide to Pediatric Nutrition. Elk Grove Village, IL: American Academy of Pediatrics.
World Health Organization. (2007). Protein and amino acid requirements in human nutrition: Report of a joint FAO/WHO/UNU expert consultation. WHO Technical Report Series, No. 935. Geneva: World Health Organization.
Butte, N. F., & Garza, C. (1995). Protein requirements of infants and children. Pediatrics, 97(4), 499-505.
Hörnell, A., Lagström, H., Lande, B., & Thorsdottir, I. (2013). Protein intake from 0 to 18 years of age and its relation to health: a systematic literature review for the 5th Nordic Nutrition Recommendations. Food & nutrition research, 57, 10.3402/fnr.v57i0.21083.
University of Rochester Medical Center. (2025). Protein – How much is enough?
Porto, A., & Dimaggio, D. (2016). The pediatrician’s guide to feeding babies & toddlers: practical answers to your questions on nutrition, starting solids, allergies, picky eating, and more (First edition.). Ten Speed Press.
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