Protein for children: questions parents actually ask

Protein gets a lot of attention, sometimes more than it needs. Here are the questions parents ask us most, answered as plainly as we can.

Does my child get enough protein?

Probably, yes. Most children in higher-income countries eat more protein than they need. Children need protein to grow and repair tissues, but the amount is smaller than many people think: roughly one gram per kilogram of body weight a day for school-age children. For a 25 kg seven-year-old, that's around 25–30 grams, which could come from a glass of milk, an egg and a small portion of chicken or beans.

The children more likely to fall short are those eating a very narrow range of foods, especially if most of those foods are plain carbohydrates like crackers, bread and pasta.

Will protein help my child concentrate?

This is where it's easy to overpromise. There is no good evidence that eating more protein improves ADHD symptoms.

What is true is that meals combining protein, fibre and some fat tend to keep children feeling full for longer than meals of refined carbohydrates alone. A child who is hungry an hour after breakfast is likely to find it harder to settle. So protein can be part of a steadier breakfast, without being a treatment for anything.

What counts as a protein food?

More than meat. Across the world, families get their protein in very different ways:

• Eggs, which are cheap, versatile and often accepted
• Dairy: milk, yoghurt, cheese, kefir
• Beans, lentils and chickpeas: dal, refried beans, hummus, bean stews, falafel
• Meat, poultry and fish
• Tofu, tempeh and soya milk
• Nuts, seeds and nut butters (whole nuts aren't safe for under-fives)
• Grains such as oats, wholemeal bread and quinoa, which contribute smaller amounts

Beans and lentils are one of the best-value protein sources there are, and they bring fibre and iron with them (NHS).

My child won't eat meat. Is that a problem?

Not necessarily. Many children, including many selective eaters, find meat hard because of its chewy, variable texture. Protein can come from other places. Try:

• smooth nut or seed butter on toast
• scrambled egg, egg muffins or plain omelette strips
• Greek yoghurt, which is higher in protein than regular yoghurt
• cheese in whatever form is accepted
• hummus with crackers or bread
• lentils blended into a smooth tomato sauce
• meatballs or burgers, which have a more predictable texture than pieces of meat

If your child eats very little meat, fish or beans, iron and zinc are worth keeping an eye on, since they often come from the same foods. See our iron guide.

What about protein shakes and powders?

For most children, they aren't needed. Some are high in sugar or contain added ingredients that aren't suited to children. If your child's growth is a concern, a paediatric dietitian can advise whether a specific nutritional drink is appropriate.

A few easy ideas for tomorrow

• Breakfast: porridge made with milk and topped with a spoon of nut butter; eggs on toast; yoghurt with fruit.
• Lunch: a cheese or hummus sandwich; leftover chicken and rice; a bean quesadilla.
• After school: a boiled egg, a cheese stick, a glass of milk or a small bowl of edamame.
• Dinner: lentil or bean chilli; fish fingers with potatoes and peas; tofu stir-fry; chicken and vegetable stew.

When to get professional advice

Talk to your GP or a paediatric dietitian if your child is losing weight, not growing as expected, eats almost no protein foods at all, or is on a restricted diet for medical, cultural or ethical reasons and you'd like help making sure it covers everything they need.

Related reading: high-protein breakfasts, night-before breakfasts and when your child eats only a few foods.