Is your child eating too much protein?
It’s the word on everyone’s lips right now, but paediatric dietitian Jennifer Douglas wants you know, your child is probably getting enough…
Protein chips, protein bars, protein powder, protein yoghurt… there is so much hype around protein at the moment, especially for women. But what are the protein needs of babies and toddlers? From eggs at breakfast to chicken at dinner, parents naturally want to make sure their children are getting enough of this vital nutrient for growth and development. But while protein plays a starring role in early nutrition, more isn’t always better. In fact, too much protein, especially above three grams per kilogram of body weight per day, has been linked to adverse metabolic effects and a higher risk of obesity later in life.
So how much is enough? And what are the best ways to include it in your child’s diet?
WHY PROTEIN MATTERS
Protein is often called the building block of life. It helps form every cell in your child’s growing body, such as muscles, organs, skin, and help synthesise essential proteins like enzymes and hormones.
During infancy and toddlerhood, growth is explosive. In the first two years, babies triple their birth weight, and their brains reach nearly 80% of adult size. Protein supports this rapid physical and neurological development. It also strengthens the immune system, helping your child fight infections and recover from illness.
In the first six months, breastmilk or formula naturally provides all the protein a baby needs. From around six months onward, as solid foods are introduced, the focus shifts to adding complementary sources of protein in the right balance alongside vegetables, fruit, and wholegrains.
HOW MUCH PROTEIN DOES YOUR CHILD NEED?
Children do not need high protein intakes, their requirements are:
+ Infants (0-6 months): needs are fully met through breastmilk or infant formula (around 10g per day)
+ 6-12 months: around 14 grams per day from a combination of breastmilk/infant formula and complementary food
+ Toddlers (1-3 years): around 12 grams per day, which can easily be met through regular meals and snacks
To put that in perspective, one egg contains about six grams of protein, half a cup of milk adds four grams, and a small portion of chicken or tofu contributes another five or six grams. Most toddlers reach their daily needs without any effort, sometimes even before lunchtime!
WHY TOO MUCH PROTEIN CAN BE A PROBLEM
While protein is essential, research shows that excessive intakes, particularly over three grams per kilogram of body weight per day, may do more harm than good, especially for little ones.
High protein intake in early life has been associated with:
+ Greater weight gain and body fat in later childhood and adulthood
+ Altered metabolism, including higher levels of insulin and insulin-like growth factor 1 (IGF-1), which can promote fat storage
+ Extra strain on immature kidneys, especially when the diet is very high in protein and low in other nutrients
These effects are most often seen when toddlers consume large volumes of high-protein foods (like meats and dairy) or protein-fortified products not designed for young children, such as protein powders designed for adults. It’s important to remember that more protein doesn’t mean more growth or strength; the body can only use what it needs, and the rest is converted to energy or stored as fat.
SMART SOURCES OF PROTEIN FOR LITTLE ONES
The best way to meet your child’s needs is by offering a variety of protein-rich foods, both animal and plant-based. The focus should be on valuable nutrients like iron, zinc, and calcium that come from protein foods.
To help meet iron requirements in childhood, and especially in later infancy where requirements are high at 11mg of iron per day, the aim should be to offer iron rich foods at most meals, for example red meat, egg, iron-fortified cereals, lentils and smooth nut butters.
To help meet calcium requirements in childhood, the aim is to offer three serves of calcium foods each day. A serve of calcium food would be 1 cup of cows/soy milk, 2 slices of cheese, or a 120g serve of calcium-fortified yoghurt.
ANIMAL-BASED SOURCES
+ Eggs: hard-boiled or scrambled, or added to baking. Eggs are nutrient-rich and easy to digest. Eggs are a source of healthy fats, iron and fat-soluble vitamins.
+ Poultry and fish: tender chicken or salmon flakes can be introduced once your baby is ready for textures, and will help meet iron requirements also.
+ Beef or lamb: iron-rich meats support growth and are forms of highly digestible haem iron.
+ Dairy: milk, yogurt, and cheese provide high-quality protein plus calcium for bones.
PLANT-BASED SOURCES
+ Lentils and beans: great for iron and fibre. Serve mashed/pureed for younger babies.
+ Tofu and tempeh: excellent sources of protein for vegetarian meals containing both calcium and iron.
+ Quinoa and oats: add gentle protein, texture, and fibre. Add to porridges or patties.
+ Smooth nut butters: spread thinly on toast or mix into smoothies. Contain healthy fats and iron to support growth.
For vegetarian or vegan children, include a mix of legumes, grains, and nuts to ensure a full amino acid profile and help with iron intakes. Fortified plant milks (like soy milk) can also contribute protein and calcium.
SNEAKY PROTEIN IDEAS FOR PICKY EATERS
Many toddlers go through fussy eating phases, that’s perfectly normal! But often toddlers start to refuse protein foods, especially meat due to texture or flavour.
+ Offer softer meats, such as mince and slow-cooked options like pulled pork
+ Blend yoghurt with fruit into smoothies
+ Mix cooked/pureed lentils or beans into pasta sauce
+ Make mini egg muffins with grated vegetables
+ Use chickpea/almond flour or mashed/grated tofu in pancakes or fritters
+ Serve hummus as a dip for veggie sticks or pita bread
A BALANCED EXAMPLE DAY
Here’s how an average toddler’s day might look for meeting protein needs naturally:
+ Breakfast: Porridge made with milk and a spoon of peanut butter (8 grams protein)
+ Snack: 120 grams (approx standard pottle size, around half a cup) yoghurt with fruit (4 grams)
+ Lunch: scrambled egg with added milk and served with mashed sweet potato and peas (7 grams)
+ Snack: hummus with soft pita or cucumber (3 grams)
+ Dinner: family meal of minced beef and rice with vegetables (8 grams)
That’s around 30 grams total, which is more than double what most toddlers actually need. But importantly, this example day meets your toddler’s recommended daily intake of iron (7 mg per day)
and calcium (500 mg per day).
WHEN TO SEEK PROFESSIONAL ADVICE
If you’re concerned your child isn’t getting enough of what they need, it’s best to speak with your GP or a registered dietitian.
Equally, if your child consumes excessive amounts of dairy, meat, or protein-enriched products, and/or they are overweight, tired, or showing developmental concerns, then you may want to take this through with your doctor or dietitian.
Remember, balance is key. Protein should be part of a diet that also includes plenty of vegetables, fruits, whole grains, and healthy fats.
FINDING THE BALANCE
Protein has certainly become the 'nutrient of the moment'. Supermarket shelves are now crowded with high-protein yoghurts, cereals, snacks, and even pasta, all promising strength, energy, and health. While these products may appeal to adults, infants and toddlers have very different nutritional needs. Their diets should be simple, balanced, and based on minimally-processed foods.
There’s no need to add protein powders or high-protein snacks to children’s meals. Most of these are ultra-processed made with added sugars, artificial flavours, or isolated proteins extracted from soy, peas, or milk. They’re not designed for small bodies. The truth is, everyday foods are enough. Eggs, yoghurt, beans, lentils, fish, tofu, and milk provide all the protein your child needs, plus essential nutrients that powders simply can’t replace.
So, while protein deserves its reputation as a growth nutrient, it’s best viewed as part of a bigger picture of balance and variety.
Focus on real, whole foods and family-style meals, not marketing claims. Your child will not only get the right amount of protein
but will also develop a love of natural, wholesome eating for lifelong health.
Jennifer Douglas is a Registered Dietitian with over 20 years’ experience working with families and is an expert on baby and child nutrition. Jenny can help guide you through managing food allergies/intolerances, reflux, gut problems, growth issues fussy eating and mealtime battles with simple and practical advice so that your family can eat well. Jenny offers clinics in Dunedin or online consults. She can be contacted at jumpstartnutrition.co.nz.
