Protein Sources for Children
Kids need about a gram of protein for every 2 pounds of body weight. Protein needs grow as children get bigger and level off when they reach adult size.
To determine individual protein needs, multiply your weight in pounds by 0.5. For example. a 40-pound child should have about 20 grams of protein every day.
Protein for Children: How Much Is Enough?
| PROTEIN SOURCE | SERVING SIZE | PROTEIN CONTENT |
|---|---|---|
| Greek yogurt | 1 cup | 13 grams |
| Cottage cheese | 1/2 cup | 13 grams |
| Plain/fruit yogurt | 1 cup | 11 grams |
| Bean & cheese quesadilla | 1 serving | 10 grams |
| Veggie patty/nuggets | 1 patty | 9 grams |
| Lunch meats | 1 ounce | 8 grams |
| Sunflower/pumpkin seeds | 1/4 cup | 7 grams |
| Cheeses | 1 ounce cheddar | 7 grams |
| Hard boiled egg | 1 egg | 6 grams |
| Canned Wild Salmon/Tuna | 1 ounce | 6 grams |
| Tahini | 2 Tablespoons | 5 grams |
| Hot dog | 1 link | 5 grams |
| Cream cheese | 3 ounces | 5 grams |
| Hummus | 1/4 cup | 4 grams |
| Milk | 1/2 cup | 4 grams |
| Whole Grain Pasta | 1/2 cup cooked | 4 grams |
| Nut butter | 1 Tbsp | 3 grams |
| Broccoli | 1/2 cup | 2 grams |