The Best Protein Powders for Kids (2024 Guide)

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After hundreds of hours of research, I’ve created this comprehensive guide on protein powder for kids. In this post, I will review how much protein children need, how to add it to their diets, when protein supplementation is a good idea, and I’ll provide you with a complete list of the best protein powders for kids!

With all of the new children’s protein powders on the market today, I know how hard it can be to figure out which is the best brand, what to look for in a protein powder, and whether your child even needs protein supplementation. The whole process can be so confusing! Also, you might be wondering: are protein powders even safe for kids to consume in the first place?

If you’re a parent of a school-aged child or younger, making sure your child is eating enough, consuming a variety of nutritious foods, gaining weight appropriately, and eating adequate protein may be high on your mental checklist. (I know it is on mine!) Young children grow rapidly and have increased demands for nutritious foods, yet many kids are picky eaters. Some kids even have medical conditions that keep them from consuming adequate nutrition. 

So, how much protein do young children need? When is it a good idea to add protein shakes or powders to their diet? In this guide, I will outline protein recommendations for young children of all ages, the best ways to add protein to their diet through food sources, and when experts recommend considering adding protein supplements to children’s diets. 

I will also review what to look for in kids protein shakes and powders and share my list of the best kids protein powders on the market today! 

But First, A Disclaimer

As a board-certified health coach and certified nutritionist, I support protein powder brands that are made with whole foods, do not have artificial or processed sugars, and are reported to be low in heavy metals, as all of these principles are rooted in science and are evidence-based to be most nutritious for children. This guide has also been medically reviewed and fact-checked by Christina Badaracco, MPH, RDN, LDN. (See my About Me page for more info about Christina).

The FDA does not review protein powders for safety before they go to market, so I prioritize third-party tested brands and Clean Label Project Purity Award winners.

Though I may receive a commission (at no extra expense) if you purchase through some of the affiliate links provided, I only recommend products I’ve researched, evaluated, consulted experts on, and would feel comfortable giving to my two children. As always, I only share products that are the highest quality and that can help you and your family the most. By purchasing any of these products from the links below, you help keep this blog running, so thanks for your support!

Always speak with a registered dietitian or physician about your child’s diet and nutrition before adding in protein supplementation. Protein needs may be specific to your child, their activity levels, and any medical conditions they may have.

The information shared in this post is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay in seeking professional medical advice because of something you read here and always consult with your doctor or dietitian regarding any questions you may have about kid’s protein powder.

All product prices are accurate at the time of this publication but are subject to change.

Quick Picks: The Best 13+ Protein Powders For Kids 

Before we get into the specific protein needs of kids and toddlers, here’s an overview of the best protein powder for kids:

How Much Protein Does Your Child Need? 

The recommended amount of protein that your toddler, child, or teen needs depends on their age and body weight (source). General protein recommendations for children are as follows: 

Age	Grams of Protein Per Day
1–3 years	13–14g/day (1.05g/kg of body weight)
4–8 years	19–20g/day (0.95g/kg of body weight)
9–13 years	34g/day (0.95g/kg of body weight)
14–18 years	46–52g/day (0.85g/kg of body weight)

Note that these recommendations are based on body weight and age. Children with certain medical conditions, those recovering from injury, or with other circumstances will have higher needs. Also, some researchers anticipate that children with higher activity levels have increased protein intake needs, but evidence for this is not conclusive (source). It’s best to confirm your child’s particular protein needs with their pediatrician or a pediatric dietitian.

Protein plays an important role in growth and development (source). It is used to build muscles and is a critical building block for all the body’s cells (source). Protein also regulates gene expression and comprises and supports the immune system, among other functions (source). Because of this, it is important to consume enough protein, especially during early developmental years. 

However, the amount of protein needed for children during these formative years may be lower than some parents expect. For example: 13–14g of protein per day for a toddler can be satisfied by eating 1 egg (6 grams of protein) and 8 ounces of whole milk (8 grams of protein) or 2 ounces of ground meat (8 grams of protein) and 1 ½ tablespoons of peanut butter (6 grams of protein), which is feasible for most children to consume.

But for children who are picky eaters, who follow a diet limited in animal protein (e.g., vegetarian or vegan diets), or who have medical conditions that prevent them from consuming adequate protein, protein supplementation may be a good idea (source).For all other children, the American Academy of Pediatrics recommends that protein come first from food sources, as over-supplementation of protein can be dangerous (source 1, source 2).

The Best Food Protein Sources For Kids 

Though your child may request only chicken nuggets or macaroni and cheese, a variety protein-rich food sources can help your child reach the daily recommended protein intake. 

Yogurt, milk, eggs, cheese, cottage cheese, fish, beef, chicken, turkey, and pork are great kid-friendly animal protein sources. 

There are also many plant-based protein sources that your child may like; examples include nut butter, seed butter, soy milk, hummus, garbanzo bean pasta or pizza crust, whole wheat pasta, quinoa, whole wheat bread, beans, hemp seeds, chia seeds, peas, and oats. All of my kids’ protein needs are met by these plant-based foods!

For reference, here is the protein content of some of these foods: 

Food	Serving Size	Grams Of Protein
Greek Yogurt (2%)	½ cup	12 grams
Peanut Butter	1 tablespoon	4 grams
Whole Wheat Pasta	½ cup cooked	4 grams
Soy Milk	½ cup	3.5 grams
Whole Milk	½ cup	4 grams
Hummus	2 tablespoons	2.5 grams
Hemp Seeds	1 tablespoon	3 grams
Chia Seeds	1 tablespoon	2 grams
Eggs	1 large egg	6 grams
Ground Beef	2 ounces	11 grams
Low Fat Cottage Cheese	¼ cup	7 grams
Sunflower Seeds	2 tablespoons	4 grams
Quinoa	½ cup cooked	4 grams

A great way to ensure that your child reaches their daily protein intake through whole food sources is to provide at least 1–2 protein sources, whether animal- or plant-based, at each meal. Even if your child doesn’t try something at the first exposure, keep preparing and serving the foods in different ways. Some children need to see a new food many times before they are comfortable enough to try it.

Having low expectations or pressure regarding the dinner table is also a good idea, especially during early childhood when kids commonly individuate or discover and assert their individuality, tastes, and preferences (source). Taking pressure off children while eating can have surprising effects, often resulting in more openness and curiosity towards new foods.

If your child temporarily consumes less protein along the journey to being more open to eating more protein-rich foods, if your child is sick and lacks an appetite for it, or if there is any other reason you are concerned about your child’s protein intake, you may want to discuss protein powder supplementation with their pediatrician or a registered dietitian. 

Can Kids Have Protein Powder? 

If you’re wondering whether protein powder is good for kids, know that protein powders, specifically those formulated with no refined or artificial sweeteners, tested for heavy metals, and containing lower dosages of protein than adult versions, are considered to be safe for kids as long as consuming these powders doesn’t oversupply a child with protein (source). 

For healthy children who consume adequate protein and do not show any signs of a protein deficiency (see details below), there are risks associated with over-consumption or excess protein, such as digestive problems and organ damage (source).

Signs that a child have a protein deficiency include (source): 

• Fatigue
• Poor concentration
• Delayed growth or developmental 
• Hunger 
• Decreased immunity 
• Delayed wound healing 
• Joint or bone pain 

If your child shows any of these symptoms, discuss them with your child’s healthcare team to develop a strategy for increasing protein intake, whether through diet and/or supplementation. (Note: protein powder is just one form of supplementation – there are other protein supplements kids can use such as shakes, bars, etc. But for this guide, we’re focusing just on protein powders).

The Benefits Of Protein Powder For Kids  

Protein powder has many benefits for children who do not consume enough protein on their own: 

• Versatile: With so many varieties and flavors of protein powder available, the options for incorporating them into the diet are nearly endless. For example, you can stir collagen powder or unflavored protein powder into soups, smoothies, yogurt, or oatmeal. Or, you can blend whey protein powder into smoothies, stir it into muffin or pancake batter, and use it in other creative ways. 
• Flavor: Many modern brands of protein powders have great flavor and mouthfeel, tasting more like a milkshake or smoothie, making it a more palatable option for many picky eaters.
• Convenient: Pre-prepared kid protein shakes make it easy to add nutrition to your child’s diet, regardless of how busy your schedule is. Some brands offer kid-sized portions of their protein shakes in small containers that kids can drink on busy mornings or during other periods when it would otherwise be hard to work in a homemade meal or snack.
• Added Nutrients: Many kid-friendly protein powders contain added vitamins and minerals, probiotics, fruit and veggie blends, fiber, whole grains, and more, making a bigger nutritional impact than protein alone. Note: If your child already consumes a multivitamin, consult their pediatrician about the safety of adding an enriched protein powder to their diet (source).

The Best Overall Protein Powder For Kids

The Best Protein Powder For Picky Eater Kids 

The Best Plant-Based Kids Protein Powder

The Best Whey Protein For Kids 

Best On-The-Go Protein Shake For Kids 

Best Tasting Protein Powder For Kids 

Best Smoothie Protein Powder For Kids   

Best Superfood Protein Powder For Kids 

Best Collagen Protein Powder For Kids 

Best Protein Powder For Toddlers

Best Allergen-Free Protein Powder For Kids 

Best Peanut Butter Protein Powder 

Best Single Ingredient Protein Powders For Kids 

How My Team And I Picked The Best Kids Protein Powders 

When I was evaluating the best protein drinks for kids, healthy ingredients came first. I looked at whether the powder was made with whole foods and whether it contained no processed or artificial sugars. Third-party testing for heavy metals and being non-GMO, if not organic, was also important; and including a fruit and vegetable blend or added probiotics or prebiotics was an added plus.

I also wanted to make sure to include at least a few options for a protein powder for kids that catered to various dietary needs—for example, plant-based or allergen-friendly powders—and that were safe for children with a lactose intolerance or who followed a vegetarian or vegan diet. 

My team’s dietitian approves every powder on this list for safety and nutrition. Most importantly, I have given or would feel comfortable giving each of these powders to my kids. 

What To Look For In Kids Protein Powders (And What To Avoid)

The options can be overwhelming when shopping for the best protein powder for children, especially when you might not be sure what to look for on the nutrition label, and whether you can trust the claims made on the packaging!

I’ve created this short list to help you out. Here’s what to keep your eye out for and what to avoid when scanning the shelves: 

• Natural Sweeteners: If the protein powder is sweetened, look for natural and less-refined sweeteners maple syrup, maple sugar, honey, or coconut sugar. Other natural sweeteners like cane sugar and tapioca syrup are ok too but are more refined. Note: monk fruit and stevia are alternative sweeteners, and are not ideal. However, I prefer monk fruit or stevia to other alternative sweeteners like sucralose or sugar alcohols.
• Protein Sources: Look for whey, brown rice, pea, pumpkin seed, nut, concentrated milk protein (casein), or bovine or marine collagen.
• Reduced Protein Dosages: Children’s protein powders should only have 6–12 grams of protein per serving (source), so avoid feeding adult protein powders or protein powder with more than this dosage per serving to your little ones. 
• Additional Nutrients: If the powder also contains probiotics, prebiotics, fiber, fruit and vegetable blends, leafy green vegetables, or added vitamins and minerals, that can be a plus, but not essential (ask your child’s pediatrician about whether they should have these included in their protein supplement).
• Third-Party Testing: The FDA does not approve protein powders, so it is ideal for kid’s protein powders to be third-party tested for purity and safety to confirm the absence of heavy metals and toxins (source), as these substances can be very dangerous—especiallyfor young, growing bodies. All but one of the protein powders on this list have been third-party tested for safety and purity. 
• What To Avoid: Sweeteners such as corn syrup; artificial sweeteners or sugar alcohols such as sucralose, mannitol, or xylitol; over-supplementation of vitamins and minerals (i.e., more than 100% of the recommended daily value—although some kids may need more if they have a certain genetic condition, are taking a medication that depletes it, are recovering from surgery, etc., so ask your child’s pediatrician about what’s best for them); protein powders made for adults; or powders with more than 12 grams of protein per serving.

FAQs 

Final Thoughts

I hope this list of the best kid’s protein powders answers your questions about protein powders and kid protein drinks. Many great, high-quality, and safe options are available to meet various dietary needs and taste preferences. The protein powders on this list contain healthy protein to fuel your child’s growth, fruit and vegetable blends, probiotics, omega-3s, and more. 

Always be sure to consult your child’s doctor or dietitian before starting any supplement program, as they can guide you to the best option for your child. 

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