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You are here: Home / post / Protein Sources for Children

May 6, 2019 by FUMP

Protein Sources for Children

Protein for Children: How Much Is Enough?

Each day, kids need to eat about 0.5 grams of protein for every pound they weigh. That’s a gram for every 2 pounds you weigh. Protein needs will grow as children get bigger, but then they will level off when they reach adult size. Adults, for instance, need about 60 grams per day.

To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2. For instance, a 40-pound kid should have about 20 grams of protein every day. (If you only know your weight in kilograms, you need about 1 gram of protein each day for every kilogram you weigh.)

Protein SourceServing SizeProtein content
Greek yogurt1 cup13 grams
Cottage cheese½ cup13 grams
Plain/fruit yogurt1 cup11 grams
Bean and cheese quesadilla1 serving10 grams
Black beans¼ cup10 grams
Veggie patty/nuggets1 patty9 grams
Lunch meats1 ounce8 grams
Sunflower/pumpkin seeds¼ cup7 grams
Cheeses1 ounce cheddar7 grams
Hard boiled egg1 egg6 grams
Edamame½ cup6 grams
Waffles1 7” round6 grams
Tahini2 tablespoons5 grams
Hot Dog1 link5 grams
Cream cheese3 ounces5 grams
Hummus¼ cup4 grams
Broccoli½ cup2 grams

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