Kids’ Protein Needs by Age: How Much is Enough

by Dr. Allison Middleman, ND

Protein is all over the media these days, and the message is usually about eating more of it. If you’re like many parents, you may be wondering if your child is consuming enough protein. The reality is that most kids are getting adequate protein. To help put your child's protein needs into perspective, let's look at the minimum daily protein recommendations by age and what that might look like in a typical day of eating.

Recommended minimum daily protein needs by age:

• Ages 1-3: 13 grams per day

• Ages 4-8 : 19 grams per day 

• Ages 9-13: 34 grams per day 

Keep in mind that these are minimums. Many active or growing children naturally eat more than this, and that's perfectly healthy. 

Here are some examples of a typical day of eating that meet these protein goals:

Ages 1-3: 13 grams of protein

Example day 1

• Breakfast

  • ½ cup oatmeal = 3 grams

  • ½ cup milk = 4 grams

• Lunch

  • ½ grilled cheese sandwich = 5 grams

• Snack

  • Apple slices with 1 tablespoon peanut butter = 4 grams

• Dinner

  • Steamed vegetables and fruit = 0 grams

Total: ~16 grams of protein

Example day 2

• Breakfast

  • Scrambled egg = 6 grams

• Lunch

  • ½ slice whole wheat toast with 1 teaspoon peanut butter = 3 grams

• Snack

  • Sliced strawberries = 0 grams

• Dinner

  • ¼ cup macaroni and cheese = 4 grams

Total: ~15 grams of protein

Toddlers don’t need much protein. In fact, many toddlers meet their daily protein needs before lunch! 

Ages 4-8: 19 grams per day

Example day 1

• Breakfast:

  • 1 egg = 6 grams

  • 1 piece of whole grain toast with butter = 4 grams 

• Lunch

  • ½ turkey and cheese sandwich = 12 grams

• Snack:

  • ½ banana with 1 tablespoon peanut butter = 4 grams 

• Dinner:

  • ½ cup cooked pasta with ¼ cup broccoli = 5 grams

Total: ~31 grams of protein

Example day 2

• Breakfast:

  • ½ cup yogurt = 5 grams 

• Lunch:

  • ½ bean and cheese quesadilla = 10 grams

• Snack: 

  • Cheese stick = 6 grams

• Dinner: 

  • ½ cup cooked pasta with ¼ cup meat sauce = 12 grams 

Total: ~33 grams of protein

Even these simple meals provide well above the 19 grams of protein recommended for most children ages 4–8. 

Ages 9-13: 34 grams per day

Example day 1

• Breakfast: 

  • 2 eggs with 1 cup milk = 20 grams 

• Lunch: 

  • Turkey sandwich on whole wheat bread = 20 grams

• Snack: 

  • String cheese = 6 grams

• Dinner:

  • Grilled chicken, brown rice, and broccoli = 25 grams

Total: ~71 grams of protein

Example day 2

• Breakfast: 

  • Greek yogurt (¾ cup) = 15 grams

• Lunch: 

  • Bean and cheese quesadilla = 12-15 grams 

• Snack: 

  • Apple with 1 tablespoon peanut butter = 4 grams

• Dinner:

  • 2 small beef tacos with cheese = 18–20 grams

Total: ~49–54 grams of protein

As children grow, their protein needs increase—but so do their portion sizes, making it easy for most preteens to meet their daily needs through a balanced diet.

Bottom line regarding protein intake for children

If your child is growing well and has enough energy, they’re probably meeting their protein requirements. Most children do not  need added protein powders or supplements. Simple, balanced meals throughout the day typically provide all the protein a growing child needs.

If you have additional questions about your child's nutrition, I invite you to schedule a visit with me or another provider in the clinic.

See you in clinic,

Dr. Middleman

References

1. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes (DRIs) for Protein. https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

2. van der Merwe M, et al. Optimal Protein Intake in Healthy Children and Adolescents. Cleveland Clinic. "Nutritional Guidelines for Kids of Every Age." 

3. USDA FoodData Central nutrient database https://fdc.nal.usda.gov/