Providing adequate protein for kids is crucial for their growth, development, and overall health. Protein plays a vital role in building and repairing tissues, supporting immune function, and maintaining energy levels throughout the day. While many parents may think of traditional sources like meat and dairy, there are a variety of plant-based and less common protein sources that can help meet a child’s daily requirements.
In this guide, we’ll explore 20 diverse sources of protein for kids, highlighting the benefits of each and how they can be easily incorporated into a balanced diet.
Top Protein-rich Foods For kids
From dairy alternatives to legumes, nuts, seeds, and even lesser-known options like chia seeds and quinoa, there’s a wide range of choices to consider these best sources of protein for kids.
1. Lean Meats
Lean meats such as chicken, turkey, and lean cuts of beef or pork are rich in high-quality protein. For example, a 3.5-ounce serving of chicken breast provides about 20 grams of protein, making it a great option for growing kids. These meats are also packed with essential vitamins and minerals like B12, zinc, and iron, which are crucial for energy production and cognitive function. Protein for Kids in lean meats supports muscle development and helps maintain a healthy immune system.
2. Fish
Fish, especially oily fish like salmon, trout, and sardines, are excellent sources of protein and omega-3 fatty acids. A 3-ounce serving of salmon contains around 22 grams of protein and is rich in DHA, a type of omega-3 that supports brain development in children. Including fish in your child’s diet at least twice a week can provide them with a good balance of protein and healthy fats, which are essential for growth and overall development. Protein for Kids in fish helps improve memory, focus, and concentration.
3. Eggs
Eggs are one of the most versatile and affordable source of protein for kids. A large egg contains about 6 grams of protein and provides all nine essential amino acids, which are crucial for proper growth. Eggs are also a rich source of choline, which supports brain development and memory. For breakfast, scrambled eggs with vegetables can be a protein-packed and nutritious option. Protein for Kids in eggs helps build and repair tissues, and is vital for hormone production.
4. Dairy Products
Dairy products such as milk, yogurt, and cheese are high in protein, providing about 8 to 12 grams per serving. Milk is a good source of calcium and vitamin D, which are essential for bone development. Yogurt, especially Greek yogurt, contains more protein (about 10 grams per 6-ounce serving) compared to regular yogurt, and it also includes beneficial probiotics for digestive health. Cheese can be used in moderation as a high-protein snack or ingredient in meals. Protein for Kids in dairy supports bone health, energy, and muscle function.
5. Legumes
Beans, lentils, chickpeas, and peas are excellent plant-based protein sources, providing about 9 grams of protein per half-cup serving. They are also rich in fiber, iron, and folate, making them beneficial for digestive health and overall well-being. Lentils can be easily incorporated into soups, stews, and salads. Chickpeas can be roasted as a snack or blended into hummus for a tasty spread. Legumes are versatile and can be added to virtually any meal, enhancing the protein content. Protein for Kids in legumes supports muscle growth and provides energy for active play.
6. Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are packed with protein, healthy fats, and fiber. A quarter cup of almonds contains about 8 grams of protein, along with healthy fats that support brain development and heart health. Chia seeds and flaxseeds can be sprinkled over yogurt, blended into smoothies, or mixed into oatmeal for added protein. These snacks are also rich in omega-3 fatty acids, which are essential for cognitive development. Protein for Kids in nuts and seeds provides a sustainable energy boost and supports overall growth.
7. Tofu
Tofu is a versatile source of protein, containing about 10 grams per half-cup serving. It’s also rich in calcium and iron, which are important for bone strength and blood health. Tofu can be used in stir-fries, smoothies, or as a base for dips and spreads. Its mild flavor allows it to absorb seasonings well, making it an ideal ingredient for many dishes. Protein for Kids in tofu helps build muscle and supports metabolic processes in the body.
8. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein, along with fiber, iron, and magnesium. It can be used in salads, soups, and as a side dish. Quinoa’s versatility and high protein content make it an excellent addition to the diet of growing children. Protein for Kids in quinoa helps maintain energy levels and supports overall growth and development.
9. Chicken and Turkey Sausages
Opt for low-fat, low-sodium varieties of chicken and turkey sausages, which provide about 10 grams of protein per link. These sausages can be grilled, baked, or used in casseroles and sandwiches. They are quick and easy to prepare, making them ideal for busy parents. Protein for Kids in sausages provides a quick protein boost and can be paired with vegetables for a balanced meal.
10. Chia Seeds
Chia seeds are an excellent source of protein (about 4 grams per 2 tablespoons) and omega-3 fatty acids. They can be added to smoothies, yogurt, oatmeal, or baked goods. Chia seeds are known for their high fiber content as well, which aids digestion, prevents constipation and helps maintain healthy blood sugar levels. Protein for Kids in chia seeds supports energy and helps maintain a healthy weight.
11. Hummus
Made from chickpeas, hummus is a protein-rich dip, providing about 2 grams of protein per 2-tablespoon serving. It’s also high in fiber and healthy fats, which make it a great snack option. Spread it on whole-grain bread, use as a dip with vegetables, or include it in wraps for a protein-packed meal. Protein for Kids in hummus helps keep hunger at bay and supports satiety throughout the day.
12. Peanut Butter
Peanut butter is a popular snack choice for kids, providing about 8 grams of protein per 2 tablespoons. It’s also rich in healthy fats and can be paired with fruits or whole-grain bread. Opt for natural, unsweetened varieties to avoid added sugars and preservatives. Protein for Kids in peanut butter supports brain development and provides a steady source of energy.
13. Greek Yogurt
Greek yogurt is higher in protein compared to regular yogurt, providing about 10 grams per 6-ounce serving. It’s also a good source of probiotics, which support digestive health. Serve it with fresh fruit, nuts, or seeds for a nutritious snack. Protein for Kids in Greek yogurt helps build and repair tissues, and supports overall growth.
14. Cottage Cheese
Cottage cheese is an excellent source of protein (about 14 grams per 1-cup serving) and is low in fat and calories. It’s versatile, making it suitable for snacks, salads, or as a topping on whole-grain toast. Protein for Kids in cottage cheese supports muscle development and provides a nutrient-dense snack option.
15. Edamame
These young soybeans are a great source of protein (about 8 grams per cup when cooked). They are also high in fiber, folate, and iron, making them beneficial for digestive health. Edamame can be served as a side dish, added to salads, or steamed and sprinkled with sea salt for a quick snack. Protein for Kids in edamame supports overall growth and development.
16. Edible Insects
Although not widely accepted in Western diets, insects like crickets offer around 7 grams of protein per 100 grams. They are also rich in essential nutrients such as B vitamins, iron, and calcium. Edible insects can be ground into flour or roasted and eaten as a snack. However, due to potential concerns over safety and allergies, it’s recommended to consult with a pediatrician before introducing them to children’s diets. Protein for Kids in edible insects is a sustainable and nutrient-rich alternative source of protein.
17. Wild-Caught Seafood
Fish like sardines and mackerel are rich in protein (about 23 grams per 3-ounce serving) and omega-3 fatty acids. These fatty acids support brain health, reduce inflammation, and improve heart health. Including these fish in your child’s diet twice a week can provide them with the essential nutrients they need for growth. Protein for Kids in seafood supports cognitive development and overall well-being.
18. Quorn Products
Quorn products, made from mycoprotein, provide about 13 grams of protein per serving. They are also low in fat and calories, making them a healthy alternative for kids who prefer meatless options. For a protein-rich meal, quorn nuggets, patties, or burgers can be served with vegetables or added to pasta dishes. Protein for Kids in Quorn supports muscle strength and energy levels.
19. Lean Ground Meats
Opt for lean ground turkey or chicken, which provide about 17 grams of protein per 3-ounce serving. These meats are also lower in fat compared to regular ground beef. Use them in tacos, casseroles, or as a topping on salads. Protein for Kids in lean meats supports muscle development and provides a good source of energy.
20. Whole Grains
While not as high in protein as other sources, whole grains like quinoa, bulgur, and farro still contribute to daily protein needs. One cup of cooked quinoa, for example, contains about 5 grams of protein. These grains are also rich in fiber, vitamins, and minerals, making them a great part of balanced diet for kids.
How to Include These Protein Sources In Your Child’s Diet?
To ensure your child gets enough protein from these sources, here are some practical tips:
- Mix beans into soups, stews, or pasta sauces for a protein boost.
- Add a scoop of protein-rich nut butter to breakfast toast or smoothies.
- Serve yogurt with chopped nuts or seeds for a quick, high-protein snack.
- Include eggs in breakfast dishes, such as omelets, scrambled eggs with vegetables, or even in smoothies.
- Snack on whole-grain crackers with cottage cheese or hummus.
- Incorporate seafood into dinners, such as salmon with quinoa or tuna in wraps.
- Add tofu cubes to stir-fries or salads for a plant-based protein option.
Ensuring that your child gets adequate protein is crucial for their growth, development, and health. By including a variety of these protein-rich foods in their daily diet, parents can help meet the nutritional needs of their kids effectively.
