Protein Benefits for Kids: The Essentials of a Healthy Diet

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Protein is essential for growth and development in children. Protein gives our bodies the strength to build and repair tissue, produce enzymes and hormones, red blood cells, and other important chemicals. Including protein at each meal is an easy way to support your child’s growth and development. High-protein foods like lean meats, poultry, fish, eggs, beans, nuts and soy products are also wholesome options that can help you meet your child's nutrition needs. Let’s take a closer look at how protein supports your child’s growth and development — as well as its potential drawbacks if it is consumed in excess by kids.

Protein Basics

Protein is a macronutrient that provides the body with amino acids, which are the building blocks of muscle. There are about 9 essential amino acids, and all of them are needed for growth, repair and maintenance of the body’s tissues. Protein is found in many types of food, with the highest concentrations found in meat, fish, poultry, eggs, dairy products, legumes and soy products. Protein is important for growth and development, immune function, blood clotting, healing and more. Protein can also provide satiety, the feeling of fullness after a meal.

Why is protein important?

Protein is an essential nutrient for everyone, especially growing children and people who are pregnant, breastfeeding or physically active. Protein builds and repairs body tissues and produces hormones and enzymes. Protein is also important for immune function, amino acids help the body ward off infection. Protein is also an important source of energy. Protein foods are higher in calories than carbohydrate or fat, so they provide energy in a slow and steady way that can help sustain your child’s energy throughout the day.

The benefits of a high-protein diet for kids

A high-protein diet can provide your child with many health benefits, including increased lean muscle mass and reduced body fat, increased strength, increased energy, and reduced risk of degenerative diseases like type 2 diabetes and heart disease over the long term. The Dietary Guidelines for Americans recommend eating a variety of foods from each of the food groups, including protein, to achieve a healthy eating pattern. Additional research and regulation may be needed before endorsing a particular type of diet for health benefits.

How much protein do kids actually need?

According to the Center for Disease Control and Prevention (CDC), kids aged 2-3 need about 11 grams of protein per day, 4-8 year olds need about 15 grams of protein per day, and 9-13 year olds need about 19 grams per day. Protein needs are greater for pregnant and lactating women, and children who are growing, exercising or recovering from injury. The CDC recommends that these groups consume at least 10% of their daily calories from protein.

How to get enough protein in your child’s diet

You can include high-protein foods at every meal and snack to help your child meet their nutrient needs. Protein is found in all food groups, including plant-based protein sources. The table below gives you an idea of how much protein is in common protein-rich foods. For example, 2 tablespoons of peanut butter contain 8 grams of protein, and 1 cup of beans contains 15 grams. The Dietary Guidelines for Americans also recommend choosing protein foods that are low in saturated fats and sodium, and rich in vitamins and minerals. These include fish, poultry, beans, eggs and nuts.

What happens when we eat too much protein?

The CDC does not have specific recommendations for high-protein diets. Excessive intake of protein can strain the kidneys and liver, and lead to dehydration. High-protein diets that involve consuming large amounts of meat may have other potential health drawbacks, including a higher risk for heart disease and certain cancers, especially colon and pancreatic cancer, due to the high saturated fat content of red meat. High-protein diets may also reduce bone health, and increase kidney disease risk in people with diabetes.

Final words

Your child’s diet should include a variety of foods from all the major food groups — protein, fruits, vegetables, grains and dairy — to provide a balance of nutrients and meet daily nutrient needs. Young children aged two to eight years need 2-3 servings of protein foods per day, while 9-13 year olds need 3-4 servings. The Dietary Guidelines for Americans also recommend balancing protein foods with fruits, vegetables and whole grains to promote health and reduce potential risks associated with high-protein diets.