Is My Child Getting Enough Protein?

Does your child eat well but still seem to catch every bug going around? Or maybe they’re a picky eater who barely touches their food during the day. If your family follows a plant-based diet, you might also wonder if your child is getting enough protein. With the growing focus on protein in recent years, it’s no surprise that many parents have questions about their child’s diet and nutritional needs. I’ve found myself asking the same questions at times, especially as a parent navigating the added scrutiny of a plant-based lifestyle. But is protein really something we need to be concerned about? Do children in North America genuinely face a protein deficiency, or are we being nudged into unnecessary worry? In this post, we’ll dive into what experts have to say about protein requirements for children, translate those recommendations into practical, everyday terms, and share some healthy, protein-rich foods to help you confidently nourish your child.

Understanding Protein Needs in Children

Protein is a vital nutrient needed for a child’s growth, development, and overall health. Let’s look at a few ways the body uses it:

Supports Growth

Children grow rapidly during the periods of childhood and adolescence, and growth requires cell production. This process cannot be completed without protein, which provides the amino acids necessary to form the structural components of cells. The amino acids from dietary protein are also used for cell repair and to produce hormones, enzymes, and other growth-related molecules.

Builds Strong Bones and Muscles

This one should come as no surprise, as high-protein diets are often adopted by those trying to build muscle. But did you know dietary protein regulates calcium absorption, needed for strong bones? Without adequate protein, calcium use in the body is less efficient, potentially leading to weaker bones (too much dietary protein can also lead to calcium loss from the bones–more on this later).

Strengthens the Immune System

This is an important one because protein deficiency can lead to immune suppression, leaving a child more prone to infections and a longer recovery time. Furthermore, amino acids from the protein we eat are used to make white blood cells and produce antibodies, both of which are essential for an effective immune response to infections.

Promotes Cognitive Development

Getting enough protein helps your child concentrate, stay focused, and think clearly. This is because protein supports the production of brain chemicals that send signals and keep brain cells healthy and functioning optimally. Protein also improves memory by helping the brain store and retrieve information.

How Much Protein Does a Child Need?

Protein requirements are calculated based on body weight, so it stands to reason that children need less protein than adults.

Here are the current Recommended Dietary Allowances (RDAs) for protein in children and adolescents, based on the Institute of Medicine’s Dietary Reference Intakes (DRIs) and echoed by Health Canada:

Age Group	Protein (g/day)
1–3 years	13 g
4–8 years	19 g
9–13 years	34 g
14–18 years (boys)	52 g
14–18 years (girls)	46 g

• These values are set to meet the needs of nearly all (97–98%) healthy children in each age group¹

So what do these values look like in real terms? Let me give you a quick example by sharing what my 8-year-old son ate for breakfast:

• 1 cup Cheerios – 4 g protein
• 1 tablespoon peanut butter – 4 g protein
• 1 tbsp hemp hearts – 3 g protein
• 3/4 cup plain Greek yogurt – 16 g of protein
• 1 cup black sable grapes – 1 g protein
• 3/4 cup oat milk – 3 g protein

According to the chart, my son requires approximately 19 grams of protein per day. In just this one meal, he already ate a whopping 31 grams of protein! That’s more than the recommended DAILY allowance for his age group, and notice that this meal does not contain any animal protein except for what the Greek yogurt provides.

However, we primarily eat a plant-based diet in my family, so my son usually doesn’t have yogurt in the morning. So let’s remove the yogurt and replace it with a slice of homemade sourdough spelt bread:

• 1 cup Cheerios – 4 g protein
• 1 tablespoon peanut butter – 4 g protein
• 1 tbsp hemp hearts – 3 g protein
• 1 slice sourdough spelt bread – 5 g protein
• 1 cup black sable grapes – 1 g protein
• 3/4 cup oat milk – 3 g protein

This is a more typical day for him, and his breakfast still contains more protein than the RDA for his age group, totalling 20 grams in all. Notice that this is a completely plant-based meal.

If you’re concerned that the RDA may not reflect your child’s actual protein needs, then you can quickly calculate your child’s protein requirements by multiplying their weight in kilograms by the grams of protein they require per kg of body weight:

Daily protein requirement (g)  =  Body weight (kg)  ×  Age-specific coefficient 

The Institute of Medicine’s Dietary Reference Intakes set the following RDA coefficients for healthy children and teens:

Age (years)	RDA (g protein per kg body weight per day)
1–3	1.05 g/kg/day
4–8	0.95 g/kg/day
9–13	0.95 g/kg/day
14–18 (boys)	0.85 g/kg/day
14–18 (girls)	0.85 g/kg/day

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Example Calculation

My son is 8 years old and weighs 65 lbs (There are approximately 2.2 pounds in a kg, so 65 lb ÷ 2.2 ≈ 29.5 kg).

Then, simply multiply body weight in kg by the coefficient for his age group:

29.5 kg x 0.95 = 28.025 ≈ 28 grams.

Based on this calculation, my son needs 28 grams of protein a day (he’s tall for his age). But notice that he still met just over 70% of his dietary protein requirement in just one completely plant-based meal, and he typically eats three meals a day.

Do North American Children Get Enough Protein?

As you are probably recognizing by now, most North American children are almost certainly getting enough dietary protein. In fact, they are likely getting more than they require. Protein deficiency is typically only seen in calorie-deficient diets (ie, not eating enough food).

The question you might be asking now is, Is there such a thing as eating too much protein? The answer is YES. But before we answer this question, we need to understand the difference between protein from animal sources and protein from plant sources.

Plant vs. Animal Protein

You may have heard that plant sources of protein are inferior to animal sources. This is misleading—let me explain.

There are nine essential amino acids that the human body cannot produce on its own, so we must get them through our diet. Animal-based foods—such as eggs, yogurt, and meat—are considered complete proteins because they contain all nine essential amino acids in a relatively balanced ratio. Most plant-based proteins, including lentils, nuts, and whole grains, are classified as incomplete proteins since they lack (are low in) one or more of these essential amino acids. However, there are some plant-based exceptions—such as hemp hearts, soy, buckwheat, quinoa, amaranth, and spirulina—which are complete proteins and provide all nine essential amino acids.

So does this mean we need to eat protein from animal sources to get all nine essential amino acids? Absolutely not! It just means we need to eat a variety of foods, which is what most of us do anyway. For example, peanuts are low in methionine, and whole grains are typically low in lysine. But when eaten together in a peanut butter sandwich, they provide all nine essential amino acids.

How Much Protein Is Too Much Protein?

Is eating too much protein problematic? After all, there are many dietary “experts” who encourage eating a high-protein diet. To discover the answer, we must understand how excess protein is dealt with in the body.

What Happens When You Eat Too Much Protein?

In his lecture, “Animal or Plant Protein”, Dr. Walter Veith explains how the body stores fat and carbohydrates but not protein. If we eat more protein than we require, the body must first convert the protein into either fat or carbohydrate. To do this, the body must remove the nitrogen from the protein, and it does this by splitting out ammonia (NH₃), a toxic compound, and changing it to urea, which the kidneys remove. Urea is also a toxic substance, so if we eat too much protein, we burden our bodies with having to remove these toxins.

Furthermore, during this process, sulphur is removed from the protein, creating sulfuric acid, which contributes to an acidic environment in the body. Calcium is then leached from the bones to neutralize this acid, which can lead to bone loss and osteoporosis.²

I still recall a pivotal lecture in my Food, Nutrition, and Health course at the University of British Columbia. Our professor showed that chronically high protein intakes can tax our bones over time, raising the risk of bone loss and osteoporosis. What surprised me most was her statement that the recommended daily protein amount for adults is exactly what you’d get from a vegetarian diet.

Do Plant Proteins Affect Bone Health Like Animal Proteins?

The short answer is no because plant proteins differ in a few ways:

1. They are lower in sulphur-containing amino acids, which means the body produces less acid to deal with excess amounts.
2. They often contain nutrients like magnesium, potassium, phytochemicals, and fibre, which support bones.
3. Rather than acidifying the body, they tend to be more alkalizing.
4. Diets high in plant protein are often associated with better bone density, especially in populations that consume minimal animal protein.³

Common Protein Sources for Kids

Here are some kid-friendly, plant-based protein sources—each with an approximate protein amount per typical child-sized serving:

• Lentils (½ cup cooked) – ~9 g
• Chickpeas (½ cup cooked) – ~7 g
• Black beans or kidney beans (½ cup cooked) – ~7–8 g
• Tofu (¼ block, ~100 g) – ~8–10 g
• Tempeh (½ cup, ~85 g) – ~15 g
• Edamame (½ cup shelled) – ~8 g
• Peanut butter (2 Tbsp) – ~7 g
• Almonds or mixed nuts (¼ cup) – ~5–6 g
• Chia seeds (2 Tbsp) – ~4 g
• Hemp hearts (2 Tbsp) – ~6 g
• Oats (½ cup dry) – ~5 g
• Quinoa (½ cup cooked) – ~4 g
• Whole-grain bread (1 slice) – ~4 g
• Soy yogurt (¾ cup) – ~6 g
• Pea- or soy-based “milk” (1 cup) – ~6–8 g

Tips for serving:

• Sneak beans into tacos, soups, or blended “bean” brownies.
• Make smoothies with yogurt/milk alternatives plus hemp or chia seeds.
• Stir-fry tofu with colourful veggies and a kid-friendly sauce.
• Offer nut butter on apple slices or whole-grain crackers.
• Add cooked lentils to spaghetti sauce or tacos for extra protein.

Variety is key—mix and match throughout the day to hit your child’s protein needs in a simple and tasty way!

Sample Kid-Friendly Meals Rich in Protein

Here are 7 sample, kid-friendly meals that pack in plant protein (with approximate protein per serving):

1. Lentil “Sloppy Joes”
   • What’s inside: Cooked green or brown lentils simmered in tomato sauce, served on a whole-grain bun.
   • Why kids love it: The familiar “sloppy joe” format makes lentils fun and saucy.
   • Protein: ~12 g per sandwich
2. Tofu “Chicken” Nuggets
   • What’s inside: Cubed extra-firm tofu coated in panko breadcrumbs (mixed with nutritional yeast) and baked until crispy.
   • Serve with: Ketchup, veggies, or sweet potato fries.
   • Protein: ~10 g for 6–8 nuggets
3. Black Bean & Veggie Quesadilla
   • What’s inside: Mashed black beans, shredded vegan cheese, diced bell peppers, and spinach between two whole-wheat tortillas.
   • Serve with: Salsa and avocado slices.
   • Protein: ~11 g per quesadilla
4. Chickpea “Tuna” Salad Wrap
   • What’s inside: Mashed chickpeas, vegan mayo, diced celery, and a splash of lemon, wrapped in a whole-grain tortilla.
   • Serve with: Carrot sticks or a side of fruit.
   • Protein: ~9 g per wrap
5. Peanut Butter Banana Sushi
   • What’s inside: Spread peanut butter on a whole-wheat tortilla, top with banana, roll, and slice into “sushi” pieces.
   • Serve with: A drizzle of honey or yogurt dip.
   • Protein: ~8 g per roll
6. Quinoa & Edamame Power Bowl
   • What’s inside: Cooked quinoa, shelled edamame, shredded carrots, cucumber, and a light soy-ginger dressing.
   • Serve with: A sprinkle of sesame seeds.
   • Protein: ~12 g per bowl
7. Hummus Veggie “Pizza” Flatbread
   • What’s inside: Whole-grain flatbread smeared with hummus, topped with cherry tomato halves, bell pepper strips, and baby spinach.
   • Serve with: A side of fruit or a small side salad.
   • Protein: ~7 g per flatbread

Feel free to adjust portion sizes and seasonings to suit your child’s taste!

Tips for Encouraging Healthy Protein Intake

Here are some practical strategies to help you and your child get the right amount of protein—without the fuss:

1. Spread Protein Across the Day
   • Aim for a protein source at every meal and snack (e.g., nut butter on toast at breakfast, beans at lunch, hummus & veggies for a snack, tofu stir-fry at dinner).
   • Evenly distributed protein helps steady energy, supports growth, and keeps hunger at bay.
2. Make It Fun and Familiar
   • Use cookie cutters on tofu to create shapes kids love.
   • Create “protein power” bento boxes with compartments of edamame, nuts, and fruit.
3. Sneak It In
   • Blend silken tofu into smoothies, soups, or pancake batter for a stealth protein boost.
   • Stir nut­-or-seed butters into oatmeal, yogurt, or mashed potatoes.
   • Add lentils to spaghetti sauce, tacos, or chili—your child won’t even notice.
4. Get Them Involved
   • Let kids choose a new plant protein to try each week (e.g., tempeh, chickpea pasta).
   • Have them help measure, mix, and assemble meals—ownership boosts willingness to eat.
5. Rotate Sources for Variety
   • Keep a rotation: beans, lentils, tofu/tempeh, and nuts/seeds.
   • New textures and tastes prevent mealtime boredom and broaden nutrient intake.
6. Use Dips and Spreads
   • Hummus, guacamole, soy yogurt dip, or nut-based spreads make vegetables, crackers, and bread more appealing—and add protein.
7. Highlight the “Power” of Protein
   • Frame protein as “power food” for growing muscles, strong bones, and sharp minds.
   • Share simple facts: “Did you know beans help you run faster?” to spark curiosity.
8. Balance with Carbs & Veggies
   • Always pair protein with whole grains and colourful produce to create satisfying, nutrient-dense meals.
   • A balanced plate ensures adequate fibre, vitamins, and minerals alongside protein.

By combining these tips—variety, involvement, and a little creativity—you’ll make healthy protein both easy and enjoyable for your child (and the whole family!).

When to Talk to a Professional

It’s always best to talk to your child’s pediatrician or a registered dietitian when you have concerns about their growth or nutrition. In general, consider scheduling a medical consult if you observe any of the following in relation to protein intake:

1. Poor Growth or Weight Gain
   • Your child’s height or weight falls off their normal growth curve on successive well-child checks, despite a balanced diet.
2. Chronic Fatigue or Low Energy
   • Persistent tiredness, weakness, or a noticeable drop in activity levels that isn’t explained by illness or sleep issues.
3. Delayed Muscle Development
   • Lack of expected increases in muscle tone or strength for age and activity level (e.g., difficulty keeping up in play).
4. Frequent or Severe Infections
   • A pattern of getting sick more often than peers or slow recovery from common illnesses can signal impaired immune function.
5. Signs of Protein Deficiency
   • Swelling in hands, feet, or face (edema).
   • Thinning hair, brittle nails, or skin changes.
   • Irritability, poor concentration, or behavioural changes.

Conclusion

Protein is essential for your child’s growth, development, and daily energy—but thankfully, it’s easier to meet their needs than many parents realize. Whether your family eats animal products, follows a vegetarian lifestyle, or embraces a fully plant-based diet, it is best for overall health to offer a variety of whole-plant foods throughout the day.

With a little planning and creativity, you can confidently nourish your child without stress or restriction. Remember, most kids in North America are not at risk of protein deficiency—in fact, the greater concern may be overconsumption. If you ever feel unsure, checking in with a healthcare professional can provide clarity and peace of mind. At the end of the day, building a strong foundation of healthy, protein-rich habits will serve your child well for years to come.

Looking for healthy plant-based meals and snacks? Check out the Plant-Based Recipes section!

1. Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: The National Academies Press. ↩︎
2. Veith, W. J. (2014, January 11). Life at its best: Animal or plant protein [Video]. YouTube. https://www.youtube.com/watch?v=p2RKuliSI0s&t=27 ↩︎
3. Berg J, Seyedsadjadi N, Grant R. Increased Consumption of Plant Foods Is Associated with Increased Bone Mineral Density. J Nutr Health Aging. 2020;24(4):388-397. doi: 10.1007/s12603-020-1339-y. PMID: 32242206. ↩︎