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NWPF Nutrition | Katharine Jeffcoat, RDN, LD

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Is My Child Getting Enough Protein?

July 4, 2019

getting enough protein

I frequently meet with families concerned that their child isn’t getting enough protein.  For the most part, the majority of children get plenty of protein, especially if they are drinking milk.  Occasionally, I’ll meet a child who is a picky eater (or selective eater) that has missing food groups in their diet and don’t meet their protein goals.  Often, a new vegetarian that gives up meat but doesn’t start eating more plant-based protein will also fall short in their protein goals.  

A child’s protein intake can be roughly calculated by 50% of their weight (or 1 gram/kg).  They are likely meeting their goal if they eat a minimum of 2-3 servings each day in the dairy and meat category.  

Protein goals for children

Weight of childAgeRDA Protein goals/day
20 lbs    /   9 kg1-3 years1.2 g/kg/day     11 grams
35 lbs   /   15.9 kg4-61.1 g/kg/day     17 grams
55 lbs   /   25 kbs7-101 g/kg/day        25 grams    
95 lbs  /   45.45 kg11-14  1 g/kg/day       43  grams

Protein plays a vital role in our children’s growth and development, immune function, and brain function.  Proteins consist of 20 amino acids that function as hormones, enzymes and help to transport other nutrients.    

Complete vs. Incomplete Proteins

Complete proteins include all 9 essential amino acids our body requires daily, (and our bodies can’t make).  Essential amino acids are critical for proper growth in children.  Foods that are complete proteins include meat, chicken, eggs, milk, yogurt, cheese, and seafood.  Plant proteins that are complete proteins are quinoa, soy, amaranth, and hemp hearts. 

Complete proteins

Complete proteinAmountProtein   
Meat, chicken, fish1 oz7 grams 
Egg16  grams
Cheese1 oz7 grams
Greek Yogurt4 oz10 grams
Yogurt4 oz3-4 grams
Quinoa½ cup4 grams
Milk4 oz4 grams
Tofu1 oz2-3 grams
Hemp Hearts1 TB3 grams 

Incomplete proteins

Incomplete proteins include plant food that is lower in proteins and doesn’t include all the essential 9 amino acids.  Pairing complete proteins together throughout the day can assure one is getting all of their essential amino acids.  This is particularly important for vegetarians and vegans.  An example of pairing incomplete proteins together to make complete would be beans and rice, wheat toast and peanut butter, vegetarian chili with cornbread or hummus and pitas.  

Vegetarian Sources-Incomplete Proteins

Incomplete ProteinAmount Grams of Protein 
Chia seeds1 TB 2.5 grams
Hummus1 TB 2 gram
Green peas½ cups4 grams
Peanut butter2 TB7 grams
Greek yogurt4 oz 10 grams
Yogurt4 oz 3-4 grams
Almonds1 oz6 grams
Pepitas1 oz 9 grams
Barillas high protein pasta½ cup10 grams
Banza pasta2 oz14 grams
Black beans½ cup8 grams
Refried beans½ cup6 grams
Corn½ cup2 grams 
Brown Rice½ cup2-3 grams
Dave’s Killer Bread, seed1 slice5 grams

Too much protein can be harmful also.  High protein diets excrete calcium and can put a child’s bone health at risk.  Other complications from too much protein include dehydration and kidney problems.  I never recommend protein supplements or shakes for a young child unless a deficiency has been identified, and they aren’t accepting any food sources.    Do speak with a pediatric dietitian if you have concerns your child is getting too much or not enough protein. 

Is your child a vegetarian? See my blog post My Child Wants to be a Vegetarian!

Categories: Family, Feeding Children, Pediatric Nutrition Share

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About Katharine

Katharine Jeffcoat, RDN, LT, CLT

Hello, I’m Katharine!

I’m a Registered Dietitian Nutritionist and Mom to two young children. I know how challenging feeding children and a family can be, I’ve been there! I provide personalized nutrition therapy to help your family and children achieve optimal nutritional health, from prenatal and infant feeding issues to teenage athletes.

I would love to partner with you and your family to provide nutrition solutions that result in positive experiences around food and feeding to optimize health and overall wellbeing.

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