S Food and Drug Administration FDA. It's also important for cellular repair and many different body processes, like immune response, hormone production, and blood clotting. The Dietary Guidelines for Americans also explain that protein is crucial for brain health in developing toddlers.

In short, everyone—especially kids—needs protein in their diet in order to grow and develop. But it's possible to overdo it on protein. Here is your guide for how much protein a toddler needs, plus recommendations for protein-rich foods to include in their diet.

So how much protein does a 1-year old, 2-year old, or 3-year old need? Overall, it might be less than you expect. For instance, at each meal, your toddler might need either 1 ounce of meat about the size of three small dice or 2 to 3 tablespoons of beans, depending on how much milk they are consuming.

The American Academy of Pediatrics AAP recommends toddlers between the ages of 1 and 3 eat two servings of protein every day. They can also get protein from cow's milk, vegetables, cheese, and other sources. The AAP adds that if your toddler is drinking the recommended ounces of whole cow's milk or cow's milk alternative like soy milk every day, they are likely getting all the protein that they need.

Note that the organization recommends nonfat or low-fat cow's milk instead of whole milk for those over 2 years old. The Dietary Guidelines for Americans also explains that if your toddler is still drinking breast milk, their protein needs from solid food may be even less, as human milk contains protein.

However, the AAP encourages the shift from breast milk to solid food as your child's main source of nutrition in the toddler stage. When solids are introduced , it's time to incorporate more protein-rich foods into your child's diet. Here are some protein sources for toddlers, recommended by the AAP:.

As an added bonus, high-protein foods like meat and beans also provide iron and zinc, which are essential nutrients for babies.

Protein is an essential nutrient for toddlers, but is there such a thing as too much protein? While research is limited, one study discovered a link between a high-protein diet in the first 24 months of life and an increased risk of being overweight or obese later in life. However, the association was mainly attributed to dairy protein, which is found in many kinds of infant formula, cow's milk, cheese, and yogurt.

This finding suggests that excess protein from meat or vegetables could be off the hook though other studies have linked animal protein as a whole with increased BMI. Additionally, the research was not clear enough to prove a definitive link or say how much protein is "too much" protein for babies and toddlers.

Very excessive protein intake especially from supplements can potentially have other negative consequences as well, such as kidney or liver damage, or an increased risk of dehydration. In general, parents and caregivers can focus on offering their toddlers well-balanced meals and snacks that include all the food groups with proteins, vegetables, fruits, whole grains, and healthy fats.

Chances are, there's no need to worry about your child getting too little protein unless they're a very selective eater and forgoing all dairy and other protein-rich foods. Of course, if your doctor suggests that your baby or toddler needs some catch-up growth or requires more protein due to a medical condition, work with your medical team to put together a customized plan to ensure your toddler gets the nutrition they need for their own unique development.

Protein is crucial for baby and toddler development. While babies under 6 months get all the protein they need from breast milk or formula, older babies and toddlers require protein from whole foods as well. In general, experts recommend that toddlers between the ages of 1 and 3 should eat two servings of protein per day, though some toddlers may need more or less.

Talk to a pediatric health care provider if you're concerned about your child's diet and protein intake. Interactive Nutrition Facts Label: Protein. Federal Drug Administration. Dietary Guidelines for Americans: United States Department of Agriculture.

Serving Sizes for Toddlers. American Academy of Pediatrics. Beyond Chicken Nuggets: Protein-Rich Alternatives for Picky Eaters.

Updated Protein Intake during the First Two Years of Life and Its Association with Growth and Risk of Overweight. International Journal of Environment Research and Public Health. Protein intake in children and growth and risk of overweight or obesity: A systematic review and meta-analysis.

Food Nutr Res. Keep reading for all the information you need to know about protein for kids and how to choose the best sources. IN THIS ARTICLE:.

What is protein? Why protein is important for children. How much protein should my child have? Protein sources your child could eat. Protein FAQ. Protein is one of the three macronutrients, the parts of food that give us energy. It is responsible for many different functions and can be found in every cell in the body.

Protein helps build and repair muscles and tissue, supports immune function, and is used to make enzymes and hormones throughout the body. It is made up of amino acids, small building blocks that come together to form proteins in the body.

Some amino acids are essential, meaning they must be obtained through food, while others can be made inside your body.

Additionally, you may hear proteins referred to as complete or incomplete. Complete proteins contain all the essential amino acids whereas incomplete proteins do not.

Protein is important for children because it directly supports optimal growth and development. From building muscles and tissues to keeping the immune system functioning at its best, protein helps ensure the rapid growth that happens during childhood stays on track.

However, following the recommendations set by the National Institutes of Health [ 1 ] seen below is a simple way to make sure your child is getting the protein they need.

Plant-based proteins like beans, lentils, nuts, and seeds as well as dairy products are often preferred protein foods for kids as they are often easier to chew or have more likable textures.

Aim to offer as many as you can that feel appropriate for your family. Other foods such as vegetables and whole grains contain protein as well but in lower amounts. Choosing a good protein for your child is dependent on what your child will accept and what you have access to. Aim to offer a variety of animal- and plant-based proteins to ensure needs are being met.

Sometimes kids prefer dairy and plant-based proteins because they are easier to eat. The best way to get your kids to eat protein is to offer it at most meals or snacks.

Serve a variety of different foods without pressure to eat. Protein shakes are not necessary for most kids as they can meet their needs through eating food. If you really want to add a protein shake to your kid's diet, try making your own at home with a whole food source of protein such as nut butter or yogurt.

Many different foods can provide protein. Some high-protein choices include meat, fish, eggs, or dairy products. Plant-based proteins such as beans, lentils, nuts, and seeds also tend to be high in protein. Oftentimes, they grow slower than expected or are small for their age. Additionally, their immune system may be impacted and they may get sick more often or have trouble healing or recovering after being sick.

Many foods, including vegetables and whole grains, contain some amount of protein. However, some foods are a better source of protein including meat, fish, eggs, dairy, nuts, seeds, beans, and lentils. Note: The content on this site is for informational purposes only and should not replace medical advice from your doctor, pediatrician, or medical professional.

If you have questions or concerns, you should contact a medical professional. National Institutes of Health. Nutrient recommendations: Dietary reference intakes DRI. This website uses cookies to improve your experience. By using this site, you consent to the use of cookies being set.

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Take a look at the recommended grams of protein needed each day to help guide you in what foods to offer: Children ages 1 to 3: 13 grams Children ages 4 to 8: 19 grams Children ages 9 to 34 grams Girls ages 14 to 46 grams Boys ages 14 to 52 grams.

Adding protein to your plate Protein comes in many different shapes and sizes. High-protein foods your kids might like Give one of these ideas a try: Eggcellent Eggs. Eggs are a great source of protein, from scrambled to hard-boiled.

Try scrambled eggs between 2 whole-grain waffles, sliced boiled eggs in a pita with veggies, or make an egg salad sandwich using a combination of half yogurt and half mayonnaise.

You can always use cookie cutters to cut sandwiches into fun shapes, too. Protein-packed waffles. Skip the syrup and smear a light layer of nut or seed butter on top of waffles, adding warm blueberries for a sweet taste.

Try making waffle batter with whole-wheat flour, ground flaxseed or chia seed to give them even more protein. Make them fun by using a clear cup. Spoon in a layer of Greek yogurt which has 2 times the protein of regular yogurt , a layer of fresh fruit, a layer of crunch from cereal or granola, and repeat.

Dip, dip hooray. Dipping food is a great way to kick up the fun factor. Try these dips for a boost of protein: hummus with pita or veggies, yogurt with fruit or pretzels, and bean and salsa add a can of drained and rinsed black beans to your favorite salsa with baked tortilla chips.

Offering several higher protein foods 6 to 10 grams of protein per serving throughout the day means that your child will have multiple opportunities to include these foods in meals and snacks and meet their daily protein needs.

Offering a variety of foods throughout the week helps to encourage a diet that includes a variety of nutrients. A healthy diet for your kids should also include foods high in calcium and iron , which are important for muscle and bone growth. Remember, your child's nutrient intake should be evaluated over the course of a week or two, not a single day.

There's no need to count or keep track. Rather, focus on establishing a trusting relationship with food as you expose your child to more variety.

When it comes to feeding kids—no matter what the food is—let them decide how much they want to eat without being forced to finish their meals. Kids are actually pretty good at self-regulating and may eat less at some meals and more at others.

Just like with adults, it's normal for a child's appetite and preferences to fluctuate and the more adults can help preserve a child's ability to listen to their body's cues and respect them, the better. With the wide variety of foods that are good sources of protein, this nutrient is not usually a concern in a balanced diet.

Berryman CE, Lieberman HR, Fulgoni VL III, Pasiakos SM. Protein intake trends and conformity with the dietary reference intakes in the united states: analysis of the national health and nutrition examination survey, — The American Journal of Clinical Nutrition.

Healthy Food Choices for Your Family. American Academy of Pediatrics. Medline Plus. What are proteins and what do they do? US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, Johns Hopkins Medicine.

Protein content of common foods. Beyond chicken nuggets: protein-rich alternatives for picky eaters. Kleinman RL. Pediatric Nutrition Handbook, 7th ed. Elk Grove Village, IL: American Academy of Pediatrics. By Vincent Iannelli, MD Vincent Iannelli, MD, is a board-certified pediatrician and fellow of the American Academy of Pediatrics.

Iannelli has cared for children for more than 20 years. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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List of Partners vendors. By Vincent Iannelli, MD. Medically reviewed by Willow Jarosh, MS, RD. Table of Contents View All. Table of Contents.

Good Sources of Protein for Kids. The Power of Protein. Kids' Protein Needs. Protein-Rich Foods. Making Healthy Choices. Age Daily Protein Recommendation Food Equivalent 2—3 years 13 grams 2 ounces 4—8 years 19 grams 4 ounces 9—13 years 34 grams 5 ounces Girls 14—18 years 46 grams 5 ounces Boys 14—18 years 52 grams 6.