How much protein do children really need?
TL;DR
Protein needs for children increase with age — from about 1.1 g/kg/day as an infant to 0.85 g/kg/day as a teenager. Most Danish children get plenty of protein through their everyday diet. Here is what the research says and what the best protein sources are.
Protein is one of the nutritional topics parents worry about most — and perhaps the topic that most often causes unnecessary concern. In Denmark, protein deficiency in children is extremely rare. Still, it is useful to know what protein actually does, what the official recommendations are, and which foods best meet the needs. Because it’s not just about quantity — it’s also about quality and variety. And about giving children food that actually tastes good and is fun to eat.
What is protein and what does it do for children?
Protein is the building block of all the body's cells — muscles, organs, hormones, and the immune system all depend on sufficient protein intake.
Protein consists of amino acids — 20 in total, of which 9 are essential, meaning the body cannot produce them and must get them from the diet. In children, protein is crucial for:
- Growth and cell division — every new cell requires protein
- Muscle fibers and connective tissue — strengthen the body during physical activity
- Immune system — antibodies are proteins
- Hormones and enzymes — insulin, growth hormone, and digestive enzymes are all proteins
- Hair, nails, and skin — keratin and collagen are structural proteins
Protein provides 4 kcal per gram and can — but should not — be used as an energy source. The body prefers carbohydrates for energy and protein for building.
What do WHO and EFSA say about protein needs for children?
WHO and EFSA recommend 0.83-1.1 g protein per kg body weight per day for children — depending on age. A child weighing 20 kg needs about 16-22 g of protein daily.
International nutrition organizations agree on the overall recommendations. WHO's report on protein requirements and EFSA's (European Food Safety Authority) guidelines state the following:
0-6 months
- 1.77 g/kg/day
- Covered by breast milk
- or infant formula
6-36 months
- 1.1-1.3 g/kg/day
- Important growth period
- Variation is key
4-10 years
- 0.91-1.0 g/kg/day
- A child weighing 25 kg: about 23 g/day
- 2 eggs = 12 g protein
11-17 years
- 0.85-0.87 g/kg/day
- Puberty growth requires more
- Girls: especially important
For comparison: A Danish schoolboy's lunch with rye bread, eggs, and cheese typically provides 20-25 g of protein — almost the entire daily requirement for a 7-8-year-old child.
The best protein sources for children
Animal protein sources contain all essential amino acids (complete protein). Plant-based sources can be combined — for example rice + beans — to achieve the same.
Protein quality is often measured with the PDCAAS scale (Protein Digestibility Corrected Amino Acid Score), which assesses both amino acid composition and digestibility. Research published in Nutrients confirms that varied protein intake from both animal and plant sources is optimal for children.
- Eggs — 13 g protein per 100 g. PDCAAS score: 1.0 (maximum). Versatile and inexpensive.
- Chicken — 25-30 g protein per 100 g. Very popular with children of all ages.
- Salmon and mackerel — 20-25 g protein per 100 g + omega-3 fatty acids.
- Skyr and natural yogurt — 10-12 g protein per 100 g. Easy snack.
- Cheese — 20-30 g protein per 100 g depending on type.
- Beans and lentils — 7-9 g protein per 100 g cooked. Rich in fiber and iron.
- Tofu — 8-15 g protein per 100 g. Absorbs flavors well — great in stir-fries.
- Nuts and seeds — 15-25 g protein per 100 g. Healthy fats and fiber included.
- Peas — 5-6 g protein per 100 g cooked. Popular with toddlers.
Is protein deficiency a real problem for Danish children?
No — the vast majority of Danish children get plenty of protein. The average Dane eats 2-3 times the recommended minimum. Problems mainly arise with extreme dietary restrictions.
According to the Danish Health Authority’s dietary surveys, Danish children’s protein intake typically ranges from 12-15% of total energy intake — above the recommended 10-15%. Protein deficiency is mainly seen in the following situations:
- Extreme selective eating combined with a very monotonous diet
- Vegan diet that is not carefully planned
- Chronic illness affecting absorption
- Eating disorders in young people
Signs of possible protein deficiency include slow growth curves, late-healing wounds, frequent infections, and general fatigue. If you are concerned, talk to your general practitioner.
Practical advice for protein in everyday meals
You don’t need to count grams of protein. Instead, make sure each main meal contains a protein source — and vary it throughout the week.
Most families easily achieve sufficient protein intake by following these simple principles:
- Breakfast: Eggs, skyr, yogurt, or oatmeal with milk provides 10-15 g of protein
- Lunch: Rye bread with eggs, tuna, cheese, or meat provides 15-20 g of protein
- Dinner: A serving of meat, fish, legumes, or tofu provides 20-30 g of protein
- Snacks: Skyr, nuts, cheese, or hard-boiled eggs provide 5-12 g of protein
Want to make it fun for the kids? Let them prepare protein-rich snacks themselves with MINI Family’s kitchen set — energy balls with nuts, egg snacks, and bean tacos are popular and easy to make. See more ideas on our inspiration blog.
Protein and sports — do active children need more?
Active children and youth who do sports 3-5 times a week have slightly increased protein needs — about 1.2-1.4 g/kg/day. This is usually covered by a normal diet without supplements.
Protein powders and supplements are generally not recommended for children and youth under 18 years. The increased protein demand in active children can easily be met through food — and there is no evidence that supplements provide additional benefits compared to a varied diet. If the child is an elite athlete, it is a good idea to consult a sports nutrition expert.
Protein needs for children are real, but most Danish children who eat a varied diet with meat, fish, eggs, and dairy — or a carefully planned plant-based diet — meet their needs without thinking about it.
Focus on variety rather than quantity: serve different protein sources throughout the week, involve the children in cooking, and use our child-friendly kitchen sets to make it a fun experience.
Frequently Asked Questions
How much protein does a 5-year-old child need per day?
A 5-year-old child typically weighs 18-20 kg and needs about 16-20 g of protein per day (about 0.91 g/kg/day according to EFSA). That corresponds to two eggs plus a slice of cheese on rye bread — very manageable with a normal Danish diet.
Can children get too much protein?
Yes, in theory — but it is rarely a practical problem. Too much protein over a long time strains the kidneys and can disrupt the calcium balance in bones. Avoid protein powders and supplements for children without medical recommendation. A varied diet rarely causes harmful excess.
Is plant-based protein good enough for children?
Yes, but it requires planning. Legumes, tofu, nuts, seeds, and whole grains are good protein sources. Combine them variably — e.g., rice + lentils — to ensure all essential amino acids. Vegan children should always have B12 supplements, which are not found in plant foods.
Which protein source is best for children?
Eggs score highest on protein quality (PDCAAS 1.0) and are cheap and versatile. Chicken, fish, dairy products, and legumes are all excellent. The best protein source is the one your child actually eats — so variety and preparation method are more important than finding the "perfect" protein.
What are signs of protein deficiency in a child?
Signs can include slow growth, hair loss, late wounds, frequent infections, and general fatigue. Protein deficiency is rare in Denmark and is mainly seen with extreme selective eating or unhealthy vegan diets. Contact your doctor if concerned.