Protein for Babies and Toddlers

Protein plays an important role in child development as it is the building block of physical, brain, and cognitive development. A study published by the National Institute of Health (NIH) confirms that adequate protein intake in infancy directly relates to improving linear growth and cognitive outcomes in early childhood ^[1]. 

Whether your baby is just starting solids or you’re concerned that your picky eater isn’t getting enough protein, this article covers everything you need to know, from top protein sources and potential allergies to how to ensure your little one gets the right amount for healthy growth.

Why is Protein Important for a Child’s Development?

Protein isn't all about making your child grow taller; it also helps in brain development and strengthens cognitive function, especially in preterm infants ^[1]. According to a research review in Frontiers in Pediatrics, protein contributes significantly to the structural and functional maturation of organs in the body, especially during the first 1,000 days of life, which is a critical period for long-term health ^[23].

Health Benefits of Protein in Babies

Boosts the Immune System: Protein is important for babies because it strengthens their immune system and increases their body’s ability to ward off infections. One key way protein boosts the immune system is by increasing the production of antibodies, enzymes, and cells that help the body fight illness-causing pathogens. 

Proteins comprise amino acids, the building blocks for producing white blood cells and immunoglobulins. Without sufficient protein, a baby’s immune system may struggle to identify and neutralize invading bacteria and viruses. 

Brain Development: Protein aids the development of the brain and cognitive function in babies. A study revealed that protein intake in infancy supports neurotransmitter production, synapse formation, and long-term cognitive milestones like speech, memory, and problem-solving.

The human brain experiences its most rapid growth in the first two years of life, and protein fuels this process. Amino acids obtained from protein are essential for the neurotransmitter production of chemicals like dopamine and serotonin that regulate mood, attention, and learning. Ensuring adequate protein intake for babies sets the stage for healthy growth and academic and social development.

Supports Physical Growth: Babies experience rapid growth, especially in the first year of life, and protein provides the amino acids needed to build the muscles, skin, and organs during development. 

Research suggests infant protein intake is strongly associated with toddlers' linear growth and body composition. The study found that higher protein intake in early childhood can increase height and body mass. ^[4]. Children who consume high protein early in life tend to have more favorable height and weight patterns. Studies show that lacking adequate protein in infancy can lead to stunted growth and developmental delays. 

Improving protein intake is important for toddlers, especially as they become more mobile and physically active, since protein supports bone density, muscle tone, and tissue repair.

Wound healing and tissue repair: Besides boosting the immune system, physical growth, and brain development, protein plays a major role in tissue maintenance and repair. Protein is needed for building and repairing tissues like the skin and internal organs. 

Inadequate protein intake can impair wound healing, leading to slower recovery and potentially increased complications. Research shows that children with inadequate protein intake show a higher rate of contracting infections and delayed wound healing ^[6].

How Much Protein Does My Child Need?

Maintaining the perfect balance of protein for babies can sometimes be hard, especially when transitioning to solids or dealing with a picky eater. Helen Doron Global, in a video, explains that children can be served two portions of protein daily from plant-based or animal protein sources. 

In infants, breastmilk and formula usually contain enough protein and other nutrients that are adequate for the first 6 months of life. That is why the World Health Organization (WHO) recommends exclusive breastfeeding for the first 6 months. 

Recommended daily baby protein intake guidelines include ^[8]:

• Birth - 6 months - 8 g (gotten from breast milk and formula) 
• 6 - 12 months - 11 g 
• 1- 3 years - 14 g

Signs and Symptoms of Protein Deficiency in Children

Protein deficiency in children is rare in most developed countries. Still, it can occur in picky eaters with a limited diet, children with certain protein allergies, and children with other health concerns. Studies show that protein deficiency was a major world problem in the mid-1900s but has rapidly declined. The study discusses protein gaps in diets and the importance of maintaining a balanced approach to avoid malnutrition in children ^[9].

Signs of Protein deficiency in children include ^[11]:

Delayed Growth

Poor or stunted growth is a common sign of a protein deficiency in children. Protein is a building block for cells and tissues, and babies who lack adequate protein in their meals tend to look smaller than they should at certain milestones, as growth progression is slowed. 

Inadequate protein in children limits muscle mass development and may also impair bone formation. A study found that children with low protein intake showed reduced Insulin-like Growth Factor 1 (IGF-1), a hormone important for skeletal development ^[10]. 

Poor Wound Healing

When you notice that minor injuries like scrapes, lacerations, rashes, and bruises take time to form scabs and heal, it could be a sign that your child lacks collagen production and adequate protein in their diet. 

The amino acids obtained from proteins, such as arginine and glutamine, help boost the body's collagen production and rebuild tissues, aiding wound healing ^[12].

Muscle Weakness

Protein is necessary to maintain a good body mass, especially as children become more active and mobile. A lack of sufficient protein can lead to thinner limbs, poor posture, or difficulty performing age-appropriate milestones like crawling, standing, or climbing.

Edema

A swelling in the feet, face, hands, or abdomen can indicate protein malnutrition in children, often seen in extreme cases like kwashiorkor. Protein substances, like albumin, help regulate fluid balance in the body, and when protein is critically low, fluid leaks into tissues, causing visible puffiness.

Protein malnutrition isn't the only cause of Edema; other health factors, like high sodium levels, can cause swelling in the hands and feet. If swelling occurs, it is important to consult with a pediatrician to determine the cause. 

Weakened immune system

If your baby or toddler always seems to catch every cold or viral infection and takes a longer recovery time than their peers, their protein intake may need a review. Protein is required for boosting the immune system through the production of antibodies, immune cells, and enzymes that help fight off pathogens ^[3].

Mood Change and Irritability

Protein plays a role in stabilizing blood sugar levels and supporting the production of neurotransmitters that regulate mood and behavior. In children, inadequate protein intake may lead to signs like irritability, low energy, reduced interest in play, or difficulty concentrating.

These effects may be more noticeable during periods of rapid development, such as toddlerhood. However, these symptoms can also be influenced by other nutritional or environmental factors.

Anemia

Anemia occurs when the body doesn’t have enough healthy red blood cells to carry adequate oxygen to tissues. One contributing factor in babies can be insufficient protein intake, as protein is essential for the production of hemoglobin, the oxygen-carrying component of red blood cells ^[13].

In children, anemia may appear as pale skin, fatigue, shortness of breath, a rapid heartbeat, or dizziness.

However, protein deficiency is just one possible cause. Anemia can also result from other nutritional deficiencies (such as iron, folate, or vitamin B12), chronic illnesses, or autoimmune conditions. That’s why it’s important to consult a pediatrician for a proper diagnosis and tailored treatment plan.

Brittle Hair and Nails

Thinning, dry, or brittle hair and nails that peel or break easily can sometimes signal that your child isn’t getting enough protein. Hair and nails are primarily made of keratin, a protein that depends on amino acids from food for growth and strength.

While these signs may be linked to protein deficiency, they can also stem from other causes, such as vitamin or mineral shortages or environmental stress.

If you notice any of these signs in your child, especially multiple symptoms all at once, it is important to consult a pediatrician for a diagnosis and treatment plan. 

Nutritional Tips to Correct and Prevent Protein Deficiency in Babies 

• Introduce plant-based proteins like beans and lentils and animal-based proteins like milk, beef, and fish ^[14].  

• Prioritise breastfeeding and formula feeding in infants under 6 months.

• Aim to serve small, protein-rich portions throughout your baby’s meals and snacks.

• Pair protein-rich foods with soft carbs like oats, sweet potatoes, or fruits for a balanced diet.

• If you notice signs of a deficiency, consult a pediatrician on treatment options.

What Are the Best Natural Protein Foods for Kids?

Based on expert recommendations and nutritional research, the best protein-rich foods for toddlers come from animal and plant sources. 

Animal Protein: These are nutritional proteins from animal-based products like fish, eggs, milk, beef, chicken, and cheese. Animal proteins are also called complete proteins because they contain all nine essential amino acids that the body cannot produce on its own ^[15]. They are also highly bioavailable, meaning your child’s body can easily absorb and use the protein.

Pros: 

• Complete source of protein.
• The body can easily absorb it.
• Rich in iron and other minerals. 
• Great for muscle growth.

Cons: 

• High in saturated fats. 
• Low in antioxidants and phytonutrients (plant nutrients that nourish the immune system).
• Highly processed animal products could lead to cancer.
• Risk of protein allergies and digestive issues like lactose intolerance. 

Plant-based Protein: While it might not always be complete like animal protein, plant-based proteins are typically lower in fat, rich in antioxidants and phytonutrients, and provide additional nutrients like fiber, vitamins, and minerals. 

Offering a variety of plant proteins ensures that your child receives all essential amino acids and boosts the nutritional value. Plant-based proteins include beans, lentils, leafy greens, nuts and seeds, soy products, and whole grains. 

Pros: 

• Low in saturated fats.
• High in phytonutrients and antioxidants.
• Aids digestion. 
• Lowers the risk of cancer. 

Cons: 

• Not a complete protein like animal sources
• Light and easily digested.
• Harder to absorb protein.

Best Protein-rich foods for Babies starting solids

Transitioning to solids is an important milestone in infant nutrition, and experts say that both homemade and commercial baby foods are healthy options as they are both nutritious when prepared and selected carefully ^[16]. You can opt for protein-rich foods like: 

• Pureed lentils or mashed beans.
• Scrambled eggs and ripe avocado slices.
• Shredded chicken or turkey. 
• Fortified cereals.
• Plain Greek yogurt with mashed fruits.
• Broccoli puree or soft-cooked broccoli cuts.

Best Protein-rich Foods for Toddlers

Before your child transitions into toddlerhood, you should consider offering finger foods early on to help boost their motor skills and development. Here’s a list of some protein-rich foods for your toddler:

• Eggs (scrambled, hard-boiled, or omelet)
• Grilled chicken or turkey 
• Fish (like salmon and mackerel)
• Beans (black beans, kidney beans, chickpeas, or hummus)
• Greek yogurt 
• Cereals 
• Oatmeal 
• Peanut butter. 
• Cheese (mozzarella or cheddar)

Tips for Safe Preparation of Protein for Babies

When preparing protein-rich foods for babies and toddlers, ensure they are prepared safely to avoid choking and promote better digestion. Here are some helpful tips:

• Cook thoroughly. Ensure meats and other proteins are fully cooked to avoid the risk of food poisoning.

• Cut into small pieces. To minimize choking risks, cut food into bite-sized pieces or strips, or blend and mash foods for babies.

• Avoid added sugars or salt. Keep proteins as simple as possible to ensure healthy nutrient absorption.

• Always handle food with clean hands and utensils when cooking.

• Store leftovers in clean containers in the freezer and heat up when needed. 

• Be mindful of allergies. Start small when introducing a new protein source, especially allergenic foods, and watch out for allergic reactions.

How to Maintain a Balanced Protein Intake for Kids

Both plant-based and animal proteins have their pros and cons. Animal proteins are complete and easy to absorb, but can be high in saturated fat. In contrast, plant proteins are rich in fiber and antioxidants but may lack some essential amino acids. 

As a parent, it’s not about choosing one over the other; below are ways to balance them in your child’s daily meals. These simple strategies will help ensure your child gets both benefits without drawbacks.

Combine Animal and Plant Proteins: Include both types daily by offering eggs or yogurt with breakfast and adding lentils, beans, or tofu to lunch and dinner; this ensures your child gets complete proteins and extra nutrients.

Aim for Variety, Not Just Quantity: Rotate between protein sources like chicken, fish, beans, nuts, and dairy across the week instead of serving the same food repeatedly, so your child benefits from a full spectrum of nutrients.

Make Plant Proteins Work Harder: Pair incomplete plant proteins, such as rice with beans or whole wheat bread with peanut butter, to create a complete protein meal that supports growth and development.

Choose Clean Animal Sources: Pick lean meats, pasture-raised eggs, fresh fish, and low-fat dairy instead of processed meats, so your child gets high-quality protein without added fats, nitrates, or preservatives.

Keep Portions Child-Sized: Offer 1–2 small servings of protein-rich foods per meal, about the size of your child’s palm, to meet their needs without overwhelming their system or replacing other vital food groups.

Introduce Nutrient-Dense Plant Foods Creatively: Instead of sneaking in foods, try offering chia seeds, flaxseeds, or lentils alongside familiar favorites. For example, top yogurt with chia seeds, mix lentils into soups or stews, or serve hummus as a dip with veggies.

Be Mindful of Digestive Needs: If your child has trouble digesting dairy or soy, try alternatives like oat milk, almond butter, or pea protein to ensure they still get enough protein in a way that supports their gut health.

When and How to Introduce Protein in a Baby’s Diet

Experts recommend introducing proteins to babies when they're ready to start solids. Babies are ready for solids around 6 months of age when they start showing developmental cues such as good head and neck control, sitting up independently, and losing the tongue thrust reflex ^[17]. 

The World Health Organisation (WHO) recommends introducing solids after 6 months alongside breast milk and formula. The first six months of life should be focused on exclusive breastfeeding or formula feeding, which provides all the essential nutrients and protein babies need during this stage. 

Protein for Babies 6 months +

From 6 months, you can introduce one-ingredient foods to get them accustomed to starting solids, such as mashed boiled eggs, yogurt, shredded or pureed chicken or beef, and mashed beans.

Protein for Babies 7 months +

You can introduce foods with multiple ingredients from 7 months to 12 months, such as rice and mashed beans or mashed avocado and scrambled eggs. 

Protein for Babies 1 year +

From 1 year to 3 years, you can offer proteins like grilled chicken or turkey and rice, scrambled eggs with oatmeal and milk, and fried fish with baked beans. 

Remember that a balanced diet is still important. While offering proteins, don’t leave out other important nutrients like carbohydrates, vitamins, minerals, and fat and oil, which are all beneficial for their development. 

Tips for blending proteins with other foods for easier digestion

Because babies’ digestive systems are still developing, introducing solid foods, including protein-rich options, can sometimes lead to digestive issues like constipation or discomfort. To ease this transition, consider blending or combining proteins with easily digestible, fiber-rich foods that can support digestion and prevent constipation.

Here are some tips for making protein-rich foods more palatable for your baby:

• Pair proteins with fruits or vegetables.
• Avoid overcooking proteins.
• Puree proteins to aid digestion.
• Incorporate healthy fats with proteins.
• Offer familiar proteins with unfamiliar foods.

What to avoid when introducing protein to babies

• Honey. Contains bacteria that can cause botulism (an illness caused by toxins produced by a type of bacteria). 
• Hard foods and whole foods like whole nuts, whole grapes, and raw carrots.
• Proteins you know your baby is allergic to.
• Salt and sugar. 
• Undercooked protein
• Processed meats.
• Unpasteurized Dairy.

How to Handle Protein Allergies in Children

Protein allergies are very common in humans, especially to proteins like nuts, soy, and fish. Allergies occur due to an overreaction of the immune system to usually harmless foods ^[19]. 

Some common protein allergies include: 

Milk allergy

This is the most common food allergy in infants and can cause reactions ranging from mild skin rashes to more severe symptoms like vomiting. It often resolves as the child grows, but some remain allergic to milk proteins into adulthood.

Offer little amounts of milk and watch out for reactions such as hives and redness on the skin. You can consult a doctor or a dietician for other milk alternatives if you notice such. 

Egg allergy

Eggs are a common source of protein for babies, but some may develop an allergy, especially to the egg whites. Start by introducing bits of well-cooked, mashed, or pureed eggs to your baby's diet and watch out for reactions like hives and itching.

Always ensure the eggs are well-cooked, as half-cooked and uncooked eggs, especially eggs with runny yolks, can contain harmful bacteria like salmonella.  

Peanut and tree nut allergies

Peanut and Tree Nut Allergies: When introducing nuts to your child, start with nut butters (like almond or peanut butter) or finely pureed nuts to avoid the risk of choking. Whole nuts can be a choking hazard, as they can get lodged in a child’s airway.

It’s important to introduce only one type of nut at a time, spaced out over a few days, to monitor for potential allergic reactions. This way, you can identify any specific nut your child may be allergic to. Always consult with your pediatrician or an allergist before introducing nuts, especially if there is a family history of nut allergies.

Fish and shellfish allergies

Proteins like shrimp, crabs, and fish are common food allergens. A reaction could include difficulty breathing, facial swelling, and Anaphylaxis (Complete airway obstruction) in worst-case scenarios.

Start by introducing small cuts of well-cooked fish or shrimp, and watch out for signs of an allergic reaction. It's important to ensure the fish is well-cooked to avoid parasitic infestation or food poisoning from bacteria found in seafood. 

Soy allergy

While soy is often used as a substitute for cow milk in most infant formulas, it can also trigger allergic reactions in some babies, particularly those sensitive to legumes. To check for an allergy, introduce soy products in small portions, as small as 1 to 2 teaspoons, and watch out for an allergic reaction. You can choose soy products like tempeh, soy milk, or tofu. 

Although having allergies to such proteins is possible, you should still consider introducing them to your baby if they don't have an already confirmed allergy to those foods. Studies show that introducing allergenic foods to infants as early as 4-6 months old can prevent them from becoming allergic. Offer your baby these protein allergens one at a time and observe any potential allergic reactions like hives and facial swelling. 

Signs of Allergic Reactions In Babies 

• Skin reactions like hives, redness, itching, and swelling.
• Facial swelling. 
• Vomiting and diarrhea.
• Difficulty breathing and, in worst cases, wheezing. 
• In severe cases, Anaphylaxis ( swelling of the throat leading to difficulty in breathing and a drop in blood pressure). 

If your baby shows signs of a food allergy, it is best to discontinue the suspected food and go to the emergency room for immediate help ^[20]. Consult your pediatrician for guidance if you're still concerned about food allergies. 

Safe Alternatives to Protein Powder for Babies

While protein powders such as whey, soy, or plant-based powders are a common source of protein supplements in adults, they are unsuitable for babies. In the early months of life, babies' protein requirements are met through breastmilk or formula, and after 6 months, they can be introduced to whole foods or commercial foods when starting solids ^[18]. 

The protein concentration in traditional protein powders like whey and soy is too high for babies, and it may overload their developing kidneys, which aren’t yet capable of processing large amounts of protein.

A study found that protein powders didn't significantly improve the weight, nutritional value, and height of ill children who were given a protein supplement.

Additionally, many protein powders contain additives, artificial sweeteners, and preservatives that are not good for babies. Some protein powders may also contain dangerous heavy metals or other contaminants that could lead to long-term developmental issues or toxicity in babies. 

Experts strongly advise against using supplements like protein powders for babies without a doctor's prescription. An overload of protein in the system may cause kidney problems, heart issues, digestive issues, and weight gain ^22]. 

Instead, opt for whole-food protein options like:

• Eggs
• Milk
• Chicken
• Turkey
• Salmon
• Oats
• Soy
• Beans
• Lentils
• Yogurt
• Cheese
• Tuna
• Peas
• Broccoli
• Acocado
• Beef. 

These whole foods are healthy and protein-rich and would ensure your baby receives protein and other vital nutrients needed for growth and development.

If you notice signs of protein deficiency in your child, consult your pediatrician for protein supplements and treatment options. Protein supplements are only prescribed by a pediatrician when signs of a protein deficiency are seen.

How to Boost Protein Intake for Picky Eaters

If you’re a parent of a toddler, you may have noticed how picky eating can become one of the biggest challenges when introducing protein into your child’s diet.

Toddlers, in particular, can be very selective about certain food groups, especially meats, which can lead to a limited diet. This can understandably be concerning for you, as you may worry if your child is getting enough protein for healthy growth and development.

Rest assured, there are ways to work around this challenge by offering protein-rich foods in different forms and finding creative ways to include a variety of protein sources in their meals.

Tips to Boost Protein Intake for Picky Eaters: 

• Offer the proteins naturally and don’t sneak them into their plate. Instead, tell them what it is or let them help you make it. 

• Be creative with how you present these proteins. You can even serve them in fun ways, like a snack, in animal shapes, or food faces.

• Be persistent in introducing the proteins your child dislikes.

• Offer proteins they like with proteins they dislike to help them get accustomed to those foods.

• Be patient. Don’t force them to eat the proteins they are picky about.

• Don’t offer bribes in return for eating the food.