Discover the top high-protein foods for children, including milk and dairy products, beef, chicken, sweet potatoes, bananas, legumes, and more!
Benefits of Providing Protein for Children
Protein is one of the essential nutrients that brings numerous benefits to children’s health, such as:
Provides Energy
High-protein foods supply abundant energy, helping children stay active and playful throughout the day.
Supports Height and Weight Growth
Protein plays a vital role in muscle formation, supporting the healthy development of height and weight at each stage.
Boosts Immunity
Protein helps maintain immune function by producing antibodies that protect the body from harmful agents.
Transports Nutrients
Protein aids metabolic processes by transporting oxygen, nutrients, and vitamins to organs. It also helps support healthy digestion.
Stimulates Appetite
Protein helps restore appetite, allowing children to better consume a diverse range of nutrients and prevent malnutrition or stunted growth.
How Much Protein Do Children Need?
Protein requirements vary depending on age:
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Young children: about 10g of protein/day
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Adolescents: 46–52g of protein/day
TOP 12 High-Protein Foods for Children to Gain Weight and Grow Well
Here are the protein-rich foods parents should include in their child’s diet:
2.1. Milk and Dairy Products
Milk and dairy products like cheese and yogurt are some of the most common high-protein foods for children.
However, most milk today undergoes repeated heat treatment, which can alter protein structure, causing indigestion or constipation. To prevent this, parents should choose products with soft, small, and naturally close-to-original proteins to support easier digestion and absorption.
2.2. Eggs – A High-Protein Essential
One egg provides about 6–7g of protein. Egg yolks also contain various essential vitamins and minerals. Parents can include eggs in daily meals but should avoid mixing raw eggs into hot porridge or soup. Always cook eggs thoroughly to prevent bacterial contamination.
2.3. Legumes
Legumes such as mung beans, black beans, lentils, and peas provide not only protein but also vitamins A, E, C, and K — which support vision development, cognitive ability, and concentration.
2.4. Beef
Beef is rich in protein, iron, calcium, zinc, potassium, vitamins A, C, and B-group vitamins — supporting health, physical development, and height growth.
For babies beginning solid foods, beef can be cooked as porridge with finely ground meat. Older children can enjoy beef formed into patties and grilled to retain full nutritional value.
2.5. Chicken
Chicken is another excellent protein source. Every 100g of chicken provides 18.6g of protein, helping with weight gain and preventing malnutrition. Chicken also contains zinc and magnesium for immunity, and calcium and phosphorus for strong bones.
2.6. Fatty Fish
Fatty fish such as salmon, mackerel, and cod provide both omega-3 for brain development and high-quality protein for building the body and boosting metabolism. Parents may cook the fish as stew, soup, or porridge — making sure bones are fully removed to avoid choking hazards.
2.7. Shrimp
Shrimp is another must-have food when boosting protein intake. Each 100g of shrimp provides 21g of protein, along with selenium, vitamin B12, and omega-3, all essential for immunity and brain development.
2.8. Broccoli
Broccoli is one of the vegetables with surprisingly high protein content: 3.2g per 100g, higher than many other vegetables. Broccoli is rich in vitamins, minerals, and fiber, supporting digestion and preventing constipation. It can be steamed, stir-fried, or cooked with meat or fish.
2.9. Sweet Potatoes
Sweet potatoes contain protein and provide valuable energy. They are also rich in vitamin A for eyesight, fiber for digestive health, and minerals such as calcium, iron, magnesium, and zinc.
Parents should steam, boil, or bake whole sweet potatoes for best nutrient retention.
2.10. Brussels Sprouts
Brussels sprouts are another good answer to “Which foods contain protein?” Besides protein, they also contain fiber, vitamin C, and several other beneficial nutrients. They can be steamed or stir-fried for children.
2.11. Bananas
Bananas support digestion and are also a protein source that helps meet children’s daily protein needs. Bananas can be eaten after meals or combined with milk and baby cereals to diversify flavor and nutrition.
2.12. Avocado
Avocado contains about 3g of protein per cup of sliced avocado, along with healthy fats, fiber, and potassium — all beneficial for children’s development. Parents can serve avocado with milk or mix it with other fruits for snacks.
Important Notes When Supplementing Protein for Children
To help children absorb protein more effectively, parents should remember these points:
3.1. Limit Excessive Heat Processing
Overheating foods (frying, stir-frying, steaming multiple times) can change protein structure and make digestion difficult. Avoid overcooking to preserve natural protein.
3.2. Follow the Right Order When Introducing Protein During Weaning
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6–8 months: Easy-to-digest proteins: egg yolk, salmon, tuna, chicken, freshwater shrimp, river prawns, eel, field crabs, homemade tofu, pork, beef.
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9 months: Add sea fish and sea shrimp.
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10 months: Introduce crab, squid, and clean organ meats (heart, liver).
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After 1 year: Children can consume a wider variety of protein sources.
3.3. Balance Animal and Plant Proteins
Both types are important for development, so provide a balanced mix daily.
3.4. Provide Other Essential Nutrients
Besides protein, children also need fats, vitamins, minerals, and carbohydrates for well-rounded development.
Can Too Much or Too Little Protein Be Harmful?
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Too much protein may cause joint pain, infections, digestive issues, weight gain, and obesity.
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Too little protein can lead to underweight, weak immunity, frequent illnesses, and edema.
Should Children Take Protein Supplements?
Parents should prioritize natural high-protein foods. Protein supplements should only be used under medical advice to ensure safety.
