Protein & Kids: How Much Do They Actually Need

Worried Your Child Isn’t Getting Enough Protein? These Surprising Foods Can
Help! A guest blog by Penelope Henderson (Children’s Nutritionist & SOS Feeding Therapist)

Having worked with hundreds of families, I’ve found that protein is one of the most common concerns parents have about their fussy child’s diet. However protein needs for young children are relatively small and protein is found in more foods than many parents think.

You don’t have to just be eating meat to get the protein you need as there are many surprising foods that contain protein, so it is often not an issue. To put your mind at ease, I shall be sharing how much protein kids really need and some surprising high protein foods you may not have considered. Also some simple snack and meal ideas to incorporate these foods.

Why do we need protein?
Protein is a vital building block for your child’s growth and development, supporting everything from brain health and cognitive development to a strong immune system. It also helps keep little tummies fuller for longer.

How much protein do kids really need?
Here is the recommended breakdown by age, noting a difference between boys and girls once they reach 11 years:

It’s often easier to meet this target than it may seem.

What does this look like?
It is easier to think of protein amounts in portions, so we recommend 2 – 3 portions of protein a day. If they are vegetarian or vegan then 3 portions are needed per day.

So to put this into perspective here are some amounts from common foods and their amounts of protein. Portion sizes will vary according to their age and appetite but here are some amounts for younger children of around 1-4 years:

● A glass of cows milk (200ml) = 6g protein
● 1 egg (50g) = 6g protein
● Lentils (50g portion) = 3g protein
● Chicken breast (½ breast/50g) = 16g protein

So you can see how easily 2 – 3 portions of different foods meet the recommended amounts above.

Obvious sources of protein
When we think of protein we often think of animal sources of protein such as meat, fish, eggs and dairy foods as the obvious sources. However if you have a fussy eater who doesn’t like meat, fish and these more obvious sources on their own it can be tricky to know how to get these foods in their diet.

If you want to include animal sources. There are ways to include these foods for fussy eaters that may make them easier to eat. I would suggest cooking them in different ways and different recipes as you may find one way they prefer to eat them than another. For example, eggs can be put in waffles and pancakes, or dairy foods like yoghurt in a sauce.

If you still struggle with these foods then there are in fact plenty of other foods that contain protein. Even plant based and starchy foods contain smaller amounts of protein.

Surprising protein foods

Here are some surprising sources of protein that you may not have considered. These amounts are approximate and will vary depending on the portion size.

○ Wholegrain bread 1 slice (60g) – 4.8g protein
○ Pasta (60g) – 3.4g protein
○ Hummus 2 tablespoon – 2.8g protein
○ Greek yogurt (100g) – 5.7g protein
○ Peas 50g – 2.5g protein
○ Cheese (cheddar) 1 slice (17g) – 4g protein
○ Nut butters e.g peanut butter (15g) – 3.6g protein
○ Baked beans (60g) – 3g protein

Ref: https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid

Simple snack & meal Ideas
Here are some easy recipes that will help you to hit your child’s protein goals throughout the day:

Breakfast – Yogurt Granola Pots

Lunch – Waffle Omelette

Dinner – Lentil Pasta Sauce

Snacks – No Bake Granola Bites

Also check out my 30 meal and snack ideas

Conclusion
Your children are probably eating enough protein but if you think they aren’t then trying to introduce a variety of different proteins is important. Remember it doesn’t have to be large amounts but 2 – 3 portions a day as well as variety is important to get the essential amino acids they require.

If you are worried about your child’s diet and would like to have a nutritionist check it over and support you with their eating. I offer a free discovery call to see how I can help. You can also follow me on Instagram for lots more tips on fussy eating and children’s nutrition.

Penelope Henderson – Children’s Nutritionist & SOS Feeding
Therapist