In my years as a pediatric dietitian, I have seen many concerned parents who were worried that their babies and picky toddlers weren't getting enough protein. But how much protein does a 2-year-old need? How about a 1-year-old or a 3-year-old?
For starters, it helps to realize that protein is a part of every single cell in the human body. The nutrient plays a role in building cells and tissues, according to the U.S Food and Drug Administration (FDA). It's also important for cellular repair and many different body processes, like immune response, hormone production, and blood clotting. The Dietary Guidelines for Americans also explain that protein is crucial for brain health in developing toddlers.
In short, everyone—especially kids—needs protein in their diet in order to grow and develop. But it's possible to overdo it on protein. Here is your guide for how much protein a toddler needs, plus recommendations for protein-rich foods to include in their diet.
How Much Protein Does a Toddler Need?
So how much protein does a 1-year old, 2-year old, or 3-year old need? Overall, it might be less than you expect. For instance, at each meal, your toddler might need either 1 ounce of meat (about the size of three small dice) or 2 to 3 tablespoons of beans, depending on how much milk they are consuming.
Recommended Daily Protein Intake for Toddlers
The American Academy of Pediatrics (AAP) recommends toddlers between the ages of 1 and 3 eat two servings of protein every day. Examples of protein sources that could fulfill a toddler's daily needs include one egg or 4 tablespoons (1/4 cup) of lean ground beef. They can also get protein from cow's milk, vegetables, cheese, and other sources.
The AAP adds that if your toddler is drinking the recommended 16-24 ounces of whole cow's milk (or cow's milk alternative like soy milk) every day, they are likely getting all the protein that they need. Note that the organization recommends nonfat or low-fat cow's milk (instead of whole milk) for those over 2 years old.
The Dietary Guidelines for Americans also explains that if your toddler is still drinking breast milk, their protein needs from solid food may be even less, as human milk contains protein. However, the AAP encourages the shift from breast milk to solid food as your child's main source of nutrition in the toddler stage.
Good Sources of Protein for Toddlers
When solids are introduced, it's time to incorporate more protein-rich foods into your child's diet. Here are some protein sources for toddlers, recommended by the AAP:
- Beans
- Cheese
- Cow's milk or soy milk (Only recommended for children over 12 months of age)
- Eggs
- Fish
- Hummus
- Lentils
- Meat
- Nut butters
- Oatmeal
- Seed butters
- Tofu
- Turkey
- Veggies like peas or broccoli
- Whole-grain pasta
- Yogurt
As an added bonus, high-protein foods like meat and beans also provide iron and zinc, which are essential nutrients for babies.
Can a Toddler Eat Too Much Protein?
Protein is an essential nutrient for toddlers, but is there such a thing as too much protein? While research is limited, one 2018 study discovered a link between a high-protein diet in the first 24 months of life and an increased risk of being overweight or obese later in life.
However, the association was mainly attributed to dairy protein, which is found in many kinds of infant formula, cow's milk, cheese, and yogurt. This finding suggests that excess protein from meat or vegetables could be off the hook (though other studies have linked animal protein as a whole with increased BMI). Additionally, the research was not clear enough to prove a definitive link or say how much protein is "too much" protein for babies and toddlers.
Very excessive protein intake (especially from supplements) can potentially have other negative consequences as well, such as kidney or liver damage, or an increased risk of dehydration.
In general, parents and caregivers can focus on offering their toddlers well-balanced meals and healthy snacks that include all the food groups with proteins, vegetables, fruits, whole grains, and healthy fats.
Should I Be Worried About My Toddler Eating Enough Protein?
Chances are, there's no need to worry about your child getting too little protein unless they're a very selective eater and forgoing all dairy and other protein-rich foods.
Of course, if your doctor suggests that your baby or toddler needs some catch-up growth or requires more protein due to a medical condition, work with your medical team to put together a customized plan to ensure your toddler gets the nutrition they need for their own unique development.
Key Takeaways
Protein is crucial for baby and toddler development. While babies under 6 months get all the protein they need from breast milk or formula, older babies and toddlers require protein from whole foods as well. In general, experts recommend that toddlers between the ages of 1 and 3 should eat two servings of protein per day, though some toddlers may need more or less. Talk to a pediatric health care provider if you're concerned about your child's diet and protein intake.
