Goal Guide
🧒

Best Protein Foods for Kids & Teens

Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.

Your daily target
~77g
(70–84g range)
Bodyweight
1–1.2g per kg of bodyweight

How to hit it

  • Milk and yogurt are the easiest daily sources.
  • Keep servings age-appropriate — no need to force adult portions.
  • Rotate salmon, cod, and shrimp; skip high-mercury tuna daily.

Top picks

Look for mild flavors, complete protein, low mercury, kid-friendly textures.

  1. 1🧀
    ParmesanComplete
    complete amino profile · 35g protein per 100g
    35g
    420 kcal
    8.3g/100kcal
  2. 2🧀
    Pecorino romanoComplete
    complete amino profile · 32g protein per 100g
    32g
    387 kcal
    8.3g/100kcal
  3. 3🐔
    Chicken breast (cooked)Complete
    complete amino profile · 31g protein per 100g
    31g
    179 kcal
    17.3g/100kcal
  4. 4🦃
    Turkey breast (cooked)Complete
    complete amino profile · 30g protein per 100g
    30g
    175 kcal
    17.1g/100kcal
  5. 5🧀
    GruyèreComplete
    complete amino profile · 30g protein per 100g
    30g
    413 kcal
    7.3g/100kcal
  6. 6🦆
    Goose (cooked, no skin)Complete
    complete amino profile · 29g protein per 100g
    29g
    171 kcal
    17g/100kcal
  7. 7🧀
    Emmental (Swiss)Complete
    complete amino profile · 29g protein per 100g
    29g
    380 kcal
    7.6g/100kcal
  8. 8🦃
    Pheasant (cooked)Complete
    complete amino profile · 28g protein per 100g
    28g
    167 kcal
    16.8g/100kcal
  9. 9🍗
    Chicken wings (cooked)Complete
    complete amino profile · 27g protein per 100g
    27g
    163 kcal
    16.6g/100kcal
  10. 10🦃
    Ground turkey (lean, cooked)Complete
    complete amino profile · 27g protein per 100g
    27g
    163 kcal
    16.6g/100kcal
  11. 11🍗
    Rotisserie chicken (meat only)Complete
    complete amino profile · 27g protein per 100g
    27g
    163 kcal
    16.6g/100kcal
  12. 12🍗
    Chicken thigh (cooked, no skin)Complete
    complete amino profile · 26g protein per 100g
    26g
    159 kcal
    16.4g/100kcal
  13. 13🧀
    ComtéComplete
    complete amino profile · 26g protein per 100g
    26g
    400 kcal
    6.5g/100kcal
  14. 14🧀
    ManchegoComplete
    complete amino profile · 26g protein per 100g
    26g
    320 kcal
    8.1g/100kcal
  15. 15🧀
    AsiagoComplete
    complete amino profile · 26g protein per 100g
    26g
    392 kcal
    6.6g/100kcal

Also worth considering

Not the top choice for kids & teens, but fine in moderation.

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Other goals

💪 Muscle Gain🔥 Weight Loss🧓 Seniors (50+)🌱 Vegans🥚 Vegetarians🥓 Keto🏃 Endurance Athletes🏋️ Post-Workout Recovery🍳 High-Protein Breakfast💰 Budget Eating🌍 Sustainable Protein