Do children need protein powders? Expert tips from a baby and child dietitian
Written by Christina Hills, Paediatric Dietitian and Nutritionist. Founder of the Happy Feeding Company.
Protein powders line the shelves of every health food shop, often marketed as a quick fix for energy, immunity, muscle strength, or "optimal growth." It’s no surprise many parents ask whether their child might need a scoop added to their morning smoothie or porridge.
But when it comes to babies, children and teens, most will meet their protein needs with ease through everyday foods, and protein supplements are rarely necessary.
Let’s break down how much protein children need, when a supplement might be appropriate, and why whole foods almost always remain the better option.
How much protein do children actually need?
Protein requirements for children are surprisingly modest. Here are the UK daily Reference Nutrient Intakes (RNIs):
1–3 years: 14.5g/day
4–6 years: 19.7g/day
7–10 years: 28.3g/day
11–14 years: Girls 41.2g/day | Boys 42.1g/day
15–18 years: Girls 45.4g/day | Boys 55.2g/day
To put that into perspective- a child could meet their entire daily requirement with a combination of wholenfoods like yoghurt, beans, milk, nut butter, lentils, eggs, tofu, oats, or chicken- without needing anything fortified or concentrated.
Most UK children exceed their protein requirements even on selective or "beige" diets due to the widespread availability of protein in everyday foods.
Why whole foods come first
Foods that naturally contain protein often bring so much more than protein:
Iron (meat, beans, lentils)
Healthy fats (nuts, seeds, essential fat-soluble vitamins)
Fibre (beans, lentils, wholegrains)
Zinc & iodine (fish, dairy, eggs, tofu)
Calcium (dairy, fortified alternatives, tofu)
Omega-3 (including DHA+EPA): oily fish
Protein powders don’t always replace the broader nutritional benefits of a balanced diet.
Are protein powders safe for children?
Generally, protein powders aren’t recommended for children unless advised by a registered dietitian or GP in the UK. Why?
1. They can lead to excessively high protein intakes
Much higher than a child’s physiological needs. Consistently large intakes may place extra strain on the kidneys and displace other essential nutrients.
2. Quality, purity and additives vary hugely
Some powders contain:
artificial sweeteners
added sugars
thickeners and gums
herbal blends not tested in children
heavy metals (found in some independent testing of popular brands)
3. They could worsen feeding difficulties
If a child is fussy or selective, relying on a supplement can reduce motivation to eat real food, limiting exposure to textures, flavours, and nutrients.
When might a protein supplement be considered?
There are specific situations where a supplement could be helpful—but only under professional guidance. These include:
severely restricted diets
multiple food allergies
very low appetite and/or weight loss or faltering growth
children recovering from serious illness or with increased requirements
Even in these scenarios, I typically work with families to increase protein through food first- smoothies, enriched sauces, fortified plant milks, nut butters, lentils, beans, edamame, tofu, tempeh, yoghurt, eggs, quinoa, and seeds- before looking at powders.
If a supplement is needed, I recommend choosing a reputable brand with:
no artificial sweeteners
minimal ingredients
a protein source appropriate for your child (e.g. pea, or dairy-based)
Plant-based children: do they need protein powders?
Plants are naturally rich in protein, and research consistently shows that children following vegetarian or vegan diets can meet their needs from food alone if the diet is well-planned and contains:
beans & lentils
tofu & tempeh
nuts & seeds
whole grains
fortified dairy alternatives
However, teens with high activity levels or very selective vegan diets may occasionally benefit from supplemental protein-again, ideally after dietetic assessment.
What I recommend as a paediatric dietitian
For most families, the key is confidence in everyday, normal whole foods. Before considering powders, try:
adding nut or seed butter to porridge
offering yoghurt or Greek yoghurt as a snack
mixing lentils into pasta sauces
serving beans on toast
blending silken tofu into smoothies
adding ground flax/linseed, ground nuts- like ground almonds, hemp seeds, chia to food, baked goods, smoothies and homemade shakes
including eggs several times per week (if able)
choosing wholegrain foods and foods with added nuts/seeds for a protein boost
If you’re ever concerned about your child’s growth, appetite, or protein intake, speak with a registered paediatric dietitian for personalised guidance.
So… Do children need protein powders?
For the vast majority, no.
Most children-even picky ones-eat more than enough protein through everyday meals and snacks. Whole foods not only meet requirements but also support gut health, immunity, micronutrient intake, flavour exploration, and sustainable eating habits.
Protein powders aren’t inherently harmful, but they’re rarely necessary and not appropriate without professional oversight.
Check out my collection of homemade high-energy nourishing protein shakes for children here
If you're unsure whether your child is meeting their needs- or you’re navigating allergies, growth faltering, or restricted eating- I’m here to help in clinic with tailored support for your family.