Protein: How much do KIDS really need?
This post is part one in a series on protein. Part 2 will address the topic of protein for adults. Stay tuned!
How much protein do kids need?
Parents often express their concerns to me over whether their child is getting enough protein. If you’re a parent or caregiver, is this something that you worry about? Let’s break down how much kids need based on age, according to the Dietary Reference Intake (DRI). The DRIs are scientific recommendations set for each nutrient according to life stage and age. They provide us with a reference to understand how much is needed of each nutrient. The table below includes the protein DRI for ages 1 to 18. This is the amount of protein that will meet the needs of 97-98% of healthy kids in that age group. That’s the lower end of the range. I’ve also added a higher end range to each age group, which accounts for the higher protein needs of youth athletes.
The ranges listed are calculated using average weights for children in the age group, but you can calculate the specific needs of your child by multiplying their approximate weight in pounds by 0.68 to determine the approximate number of grams of protein they need per day. However, I do not recommend that you micromanage your child’s intake! This calculation would simply be for you to get a rough understanding of their needs. Mostly, I find that knowing this helps parents feel calmer about their child’s natural appetite. It’s totally normal for the appetites of children to vary from meal to meal and day to day. I simply recommend offering a whole food (not supplement) protein source with each meal and snack so that they are eating something containing protein about 5 times per day.
For kids that eat a mixed diet, it should be fairly easy to meet their needs. Dairy, eggs, soy, and animal-based foods are highest in protein, but even many plant-derived foods are excellent sources. See below for some examples.
Milk (cow or soy): 1 cup = 8 grams
Cheese: 1 ounce = 6–8 grams
Yogurt: 1 cup = 8 grams
Greek-style yogurt: 1 cup = up to 18 grams (check labels; protein varies)
Nut or seed butters: 2 tablespoons = 7-8 grams
Almonds: ¼ cup = 6 grams
Eggs: 1 egg = 7 grams
Meat, fish, shellfish: 1 ounce = 7 grams
Beans and lentils: ½ cup cooked = 7–10 grams
Edamame: ½ cup = 14 grams
Firm Tofu: ½ cup = 20 grams
Quinoa: 1 cup = 8 grams
Here’s a sample day that would meet the protein needs of most male teenagers who are participating in a sport (this is just an example - you can substitute with your preferred foods and your child may eat more or less depending on his individual appetite!):
Breakfast: 1 scrambled egg with cheese, toast with butter, strawberries
Snack: apples with 1 T Peanut butter (4)
Lunch: sandwich with 2 oz turkey and 1 slice of cheese, chips, fruit (21)
Snack: 1 c yogurt with granola (15)
Snack after sports practice: 8 oz chocolate milk (8), banana
Dinner: Shrimp (3 oz) stir fry with rice (25)
Total: ~85-90 grams protein
As you can see, there are plenty of food sources rich in protein. For that reason, I don’t recommend protein supplements for kids (and most adults can likely do without them too). More is not necessarily better and consuming over 1 gram per pound of body weight can actually be detrimental as it can lead to dehydration, displace other important nutrients and lead to bone calcium loss.
What questions do you have about this or other topics? Schedule a complimentary call using the button below to see how working with a registered dietitian may benefit you.
Not quite ready to talk? Be sure to click here to receive our monthly newsletter designed to provide you with useful nutrition tips and strategies to promote your overall health and well-being.