If you’ve ever wondered about high protein for toddlers and whether it’s something you need to prioritise at every meal – this one’s for you.

You’ve probably seen it everywhere across social media: “high-protein toddler snacks,” “protein-packed smoothies,” and the idea that your child’s meals need to be loaded with protein every day.

Babies and toddlers do not need high-protein diets. And chasing protein at every meal might be doing more harm for their future health than good.

So how much protein do they actually need?

Not a lot.

According to the Australian Nutrient Reference Values (Eat for Health):

• Infants aged 7-12 months need around 1.43g of protein per kilogram of body weight per day.
• Children aged 1-3 years need 1.08g/kg/day.
• Children aged 4-8 years need 0.91g/kg/day.

That means if your toddler weighs 12kg, they only need about 13g of protein a day. That’s it.

And just to give that some context, here’s roughly how much protein is in common foods:

• 1 slice of wholemeal bread: 3g
• 1 egg: 6g
• 100g of full-fat yoghurt: 6g
• 1 tablespoon of peanut butter: 3g
• ½ cup of cooked lentils: 9g

You can see how easily that adds up. A pretty standard day of eating: toast at breakfast, some yoghurt, scrambled egg at lunch or a spoonful of peanut butter on apple: can get your toddler there without even trying. You don’t need to load every meal with meat or reach for protein powder snacks marketed to kids.

Why too much protein isn’t better

Babies and toddlers have tiny tummies. When we focus too much on protein, we risk pushing out other important nutrients they need. Things like:

• Iron: I’ll caveat this with iron is often found in protein rich foods (except for dairy foods). Iron is however a tricky nutrient for toddlers to consume but is also crucial for brain development.
• Fibre: from fruits, veg, legumes, and grains.
• Carbohydrates: which are their main source of energy for toddlers.
• Fats: which support nerve and brain growth and help absorb key vitamins.

If you’re constantly trying to squeeze protein into every snack, something else is getting squeezed out: usually the variety toddlers need to meet their actual nutritional needs.

Also important to flag: high protein diets in young children can put unnecessary strain on little kidneys. More isn’t better: it’s just more.

What the research says about excess protein

There’s growing evidence showing that high protein intakes in infancy and early childhood can have lasting impacts. These findings reinforce why we need to rethink the push for high protein for toddlers:

1. Higher protein intake in infancy is linked to higher BMI in childhood. Infants who consumed excess protein – particularly from animal sources had a higher BMI and were more likely to be overweight later in life.
2. Protein intake tracks from infancy into later childhood. Early feeding habits tend to stick, which means introducing high-protein patterns early can shape long-term dietary behaviours.
3. Animal protein is the strongest contributor. Protein from meat, poultry, and fish was most strongly associated with increased body mass, compared to plant-based or dairy sources.
4. Protein stimulates growth hormones. High protein intakes increase IGF-1 (insulin-like growth factor 1), a hormone that promotes fat cell development and growth.
5. Rapid weight gain in infancy often driven by high protein and energy intake triples the risk of later obesity. Infants who grow too quickly are significantly more likely to have higher body fat and BMI by early childhood.

These findings are consistent across multiple studies and cohort analyses.

Where this pressure is coming from

The push for high-protein everything isn’t coming from paediatric nutrition science. It’s coming from adult diet culture: a world obsessed with macros, muscle gain, and low-carb everything.

That lens is completely wrong for babies and toddlers. They’re not trying to get shredded. They’re learning how to eat.

When we start looking at baby and toddler meals through an adult nutrition lens, we can easily miss what they actually need: age appropriate exposure, variety, energy, and the chance to build a positive relationship with food.

So what should you focus on instead?

Offer a mix of food groups at each meal: a complex carbohydrate, something with iron, a source of fat, and fruit or veg. Let protein show up naturally: it will if you continue to offer a variety of meals. No need to overthink it. Focus on balance, not boosting. Let go of the pressure to add protein powder, protein pancakes, or protein balls into every bite. Your toddler will be just fine (better, in fact) with simple, regular, age appropriate foods.

Here’s a typical day that easily covers their protein needs:

Breakfast: Wholemeal toast with peanut butter and banana slices
Morning tea: Yoghurt with berries
Lunch: Boiled egg, cucumber sticks, and pasta with a veggie-based sauce
Afternoon tea: Mini muffin or slice with oats and seeds
Dinner: Chicken and veggie risotto with grated cheese on top

That’s a normal day. No stress. No “protein hacks.” Just a mix of foods toddlers actually enjoy and can eat at their own pace.

But what if they’re in a fussy phase?

Even during a fussy eating stage, most toddlers still meet or exceed their protein needs: especially if they’re offered a variety of familiar foods throughout the week.

If you’re worried, look at their intake across several days or week, not just one meal or one afternoon.

And remember, your toddler learning to say no to food is part of healthy development. It’s not a sign that you need to panic and sneak protein into every bite.

What this means for parents

Let’s stop letting adult wellness trends shape what we feed our babies and toddlers.

They don’t need protein-packed everything. They need balance, exposure, and the freedom to learn to eat well in their own time.

Protein? It’s already in abundance in what you’re offering. You don’t need to chase it.

If you feel stuck in a rut with what to feed your toddler or want simple, balanced meals that take the thinking out of it: that’s exactly what we cover in the Toddler Mealtimes course inside the Mum Bub Nutrition membership.

It’s all there: food ideas, nutrition breakdowns, decoding the supermarket and reassurance when you need it most.

Because feeding your toddler doesn’t have to feel hard. And it definitely doesn’t need to be high-protein.

References:

• National Health and Medical Research Council. (2023). Nutrient Reference Values for Australia and New Zealand: Protein. Retrieved from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
• Zheng M et al. (2021). Protein intake from birth to 2 years and early childhood body mass index. Am J Clin Nutr.
• Stokes A et al. (2021). Early life protein intake and BMI outcomes: a systematic review. Nutr Rev.
• Koletzko B et al. (2009). High protein intake in early childhood and obesity risk. Am J Clin Nutr.
• Zheng M et al. (2018). Determinants of rapid infant weight gain: pooled analysis of seven cohorts. Obes Rev.
• Druet C et al. (2012). Rapid weight gain during infancy and later obesity: a systematic review and meta-analysis. Arch Dis Child.