How Much Protein Do Kids Need a Day?

Protein is important for growing bodies, but most kids don’t need nearly as much as you might think.

Between protein bars, shakes, powders, and high-protein everything, it can feel like we’re all supposed to be getting more protein, including our kids.

But when it comes to children, the goal isn’t as much protein as possible. It’s simply getting enough to support all the growing, playing, learning, and changing their bodies are already doing.

So, how much protein do kids actually need?

How much protein does a child need each day?

Protein needs change as kids grow. General daily protein recommendations are approximately:

These are general recommendations for healthy children. An individual child's needs can vary depending on age, body size, activity level, growth, overall diet, and health.

What does 20 grams of protein actually look like?

It can be surprisingly easy for protein to add up over the course of a day.

A child might get protein from foods like:

Eggs • yogurt • milk • cheese • beans • lentils • peas • tofu • nut and seed butters • oats • whole grains • meat • fish • poultry

Protein doesn't have to come from one big "high-protein" meal, either. A few grams at breakfast, a few more at lunch and snacks, and another serving at dinner can add up quickly.

That’s why most children who eat a varied diet are able to meet their protein needs through food.

Then why make a kids' nutrition shake with protein?

Because knowing what kids need and getting them to eat it can be two very different things.

Some mornings it's eggs and berries.

Some mornings it's half a banana and three crackers.

And sometimes the lovingly packed lunch comes home looking almost exactly the way it left.

That's especially familiar for families navigating picky eating, busy mornings, changing appetites, sports schedules, growth spurts, or simply everyday life with kids.

We created Goodness Shakes for those days.

Not because every child needs a protein supplement. And not because we believe more protein is always better.

We wanted an easy way to add a meaningful amount of protein alongside other nutrients from familiar, whole-food ingredients.

Why Goodness Shakes has 9 grams of plant protein

One serving of Goodness Shakes provides approximately 9 grams of plant protein.*

We chose that amount intentionally.

For a younger child, 9 grams can represent a meaningful portion of their daily protein needs without trying to turn a kids' shake into an adult-style, ultra-high-protein product.

And protein isn't the whole story.

Goodness Shakes was designed around a bigger nutritional picture, with ingredients selected to provide protein, fiber, healthy fats, calcium, vitamin D, vitamin C, and omega-3s.*

Our protein comes alongside ingredients like peas, cashews, oats and chia, rather than building the entire product around one isolated nutrient.

Does my picky eater need more protein?

Maybe, but don't assume protein is the problem.

Many parents worry about protein when their child is going through a picky-eating phase, but children can get protein from more foods than we sometimes realize.

A child who won't eat chicken may happily eat yogurt. A kid who turns down eggs might love peanut butter. Milk, cheese, beans, peas, lentils, tofu, nuts, seeds and grains can all contribute protein throughout the day.

Instead of focusing on a single meal, it can be more useful to look at what your child eats across the entire day, or even several days.

If you're concerned that your child isn't eating enough protein, isn't growing as expected, has an extremely limited diet, or may have a nutritional deficiency, that's a conversation worth having with your pediatrician or a pediatric registered dietitian.

Protein is important. But it isn't everything.

We think children's nutrition deserves a little more nuance than simply putting MORE PROTEIN on the front of everything.

Kids need protein, absolutely.

They also need carbohydrates for energy, fats for growth and development, fiber, vitamins, minerals, and, ideally, lots of different foods over time.

That's the philosophy behind Goodness Shakes.

Not a replacement for real food. A little backup for the days real life gets in the way.

The takeaway

Most kids need less protein than many adults expect:

Toddlers: around 13 grams a day
Kids ages 4–8: around 19 grams a day
Kids ages 9–13: around 34 grams a day
Teens: around 46–52 grams a day

Rather than trying to maximize protein, focus on offering a variety of nourishing foods throughout the day.

And when breakfast doesn't go according to plan?

That's exactly the kind of morning we made Goodness Shakes for.