Worried your toddler isn’t eating enough protein? You’re not alone. As a nutritionist, a question I hear daily is, “How much protein does my toddler need?”
Protein plays a crucial part in their growth and development, but it’s easy to second-guess portion sizes.
During the baby weaning stage, there are no set rules, as every baby’s journey with solids is different. But from the age of one, we can start to look at clearer guidelines. This blog will guide you through the protein requirements for toddlers and young children (aged 1-4). We’ll explore what a portion really looks like, keeping in mind that every child is individual. These guidelines are a starting point, not a strict measure of your child’s appetite.
What is Protein and Why Do Kids Need It?
Protein is an essential nutrient, often called the “building blocks of life.” Every cell in your child’s body needs it for growth, development, and repair. It’s made of amino acids, some of which are “essential”-meaning we must get them from our diet. Protein-rich foods also provide other key nutrients, including iron, calcium, omega-3, and B vitamins.
Complete vs. Plant-Based Protein Sources
You can get protein from animal or plant sources:
- Animal proteins (like meat, fish, eggs, and dairy) are “complete proteins.” This means they contain all the essential amino acids your child needs.
- Plant-based proteins (like beans, lentils, and grains) are also fantastic. For vegetarian or vegan children, it’s important to offer a variety of these sources (e.g., rice and beans, or hummus and pitta) to ensure they get the full range of essential amino acids.
How much protein should I be offering my child?
Generally, children in the UK EXCEED the protein recommendations so it’s unlikely to be something you need to worry about. It’s actually quite rare for children to be deficient in protein. The protein Reference Nutrient Intakes (RNI) for babies and young children are listed in the table below. RNIs are the amounts that should meet the protein requirements for most of the population (97.5% to be exact!). NDNS data from 2016-2019 shows that children aged 1.5-3 years consume on average 41g of protein per day and 4-10 year olds have an average intake of 52.9g of protein per day. As you can see in the table below – 1.5-3 year olds are eating almost THREE times the recommended amount of protein. A SACN report from 2024 also states that ‘mean protein intakes’ are ABOVE the recommended amount for children aged 1-5 years.
Recommended Protein Portion Sizes for Young Children
Children aged 1-4 should be offered 2-3 portions of protein a day. If your child is vegetarian or vegan you should offer 3 portions, but, if your child eats meat and fish, 2 portions will be sufficient.
The table below lists some protein examples and recommended portion sizes for children aged 1-4 years.
| Protein Food Examples | Portion Size Guide For 1-4 Year Olds |
| Minced meat | 2-5 tablespoons |
| White or oily fish | ¼ – 1 small fillet (1-3 tablespoons) |
| Egg – poached/boiled | ½ – 1 egg |
| Egg – scrambled | 2-4 tablespoons |
| Falafels | 1-3 mini falafels |
| Homemade Soup with meat/fish/pulses | 1 small bowl (90-125ml) |
| Chicken drumstick | ½ – 1 drumstick |
| Ground / chopped nuts | 1-2 tablespoons |
| Nut butter | ½ – 1 tablespoon |
| Beans (inc. baked beans) | 2-4 tablespoons |
| Chickpeas/hummus | 1-2 tablespoons |
| Dhal / cooked lentils | 2-4 tablespoons |
| Tofu | 2-4 tablespoons |
| Fish and potato pie | 2-6 tablespoons |
| Fish fingers | 1-2 fingers |
Data sourced from Infant and Toddler Forum, July 2021
For more detailed information about recommended portion sizes for young children, check out my free factsheet.
Dairy and plant-based alternatives
Your child also gets protein from dairy. Aim for 3 portions of dairy per day (or fortified alternatives). These 3 portions are in addition to the 2-3 portions of protein foods (meat, fish, etc.)
Good sources are milk (including breastmilk), yogurt, and cheese. If your child avoids dairy and fortified alternatives, you’ll need to focus more on offering other protein sources to ensure their intake is adequate.
Here are a few examples of what one dairy portion looks like.
| Dairy Food Examples | Portion Size Guide For 1-4 Year Olds |
| Cow’s milk / fortified soy drink | 1 cup (100-120ml / 3-4oz) |
| Plain yoghurt / fortified soy alternative | 1 average pot (125ml) |
| Cheese sauce | 1-4 tablespoons |
| Grated cheese | 2-4 tablespoons |
Data sourced from Infant and Toddler Forum, July 2021
I have plenty of other information on dairy and dairy alternatives for babies and toddlers:
Milk Recommendations for Infants & Toddlers
Dairy Free Yoghurt for Children
Plant Based Milks For Infants and Toddlers
Comparing Plant-Based Milk Alternatives for Children
Can I offer protein to my child at night?
This is a question I get all the time. First, let’s bust a common myth: it is perfectly fine to give your child protein with their evening meal.
There is no evidence that protein at night will negatively affect your baby’s or toddler’s sleep. In fact, milk, a common pre-bedtime drink, is a source of protein!
It’s recommended to offer your child protein foods 2-3 times a day as part of a balanced plate. There is no ‘rule’ about when to serve it. While some blogs suggest combining protein and carbs in a pre-bedtime snack to help a child sleep, the research on this is limited. The most important factor is ensuring your child is getting adequate energy throughout the day and isn’t going to bed hungry.
Balance meals and keep the pressure off!
The golden rule is to offer a portion of protein, but let your toddler lead the way.
It’s your job to provide the balanced meal; it’s theirs to decide how much they choose to eat. Trust their appetite.
- Some days they will eat more, some days less.
- Their appetite will naturally dip if they are ill or teething.
- Every child is different. Active or taller children may have different needs than less active or shorter children.
Keep the pressure off and focus on offering without expectation. You can read more about mealtime language to help fussy toddlers here.
Offer a variety of proteins
To build food acceptance, try serving protein in different ways. If you serve a fillet of fish one day, try offering it as a fish cake the next.
It’s also vital to offer a wide variety of protein sources. This helps to:
- Expose them to new flavours and textures.
- Provide a wider range of nutrients.
If your child eats animal products, it’s a good idea to plant-based proteins like beans, lentils, and tofu as well. These are fantastic options because they are:
- A great source of fibre.
- Often lower in saturated fat.
- Kinder to the planet.
Mixing it up with both plant and animal proteins is the best approach for a varied, nutrient-rich diet.
The takeaway
If your child is eating a varied and balanced diet, it is more than likely they are eating enough protein.
My key piece of advice is to look at the bigger picture. Don’t focus on one food or one meal in isolation. Instead, look at what your child has eaten over the course of the whole week.
Hopefully, this offers some reassurance that, on the whole, your toddler is probably doing just fine and consuming enough protein.