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Quinoa (cooked) for Kids & Teens
4.4g protein per 100g · Complete
Strong pick
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.
The numbers
Per 100g
4.4g
120 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
4.4g
Servings/day to hit target
18×
~2160 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Quinoa (cooked) checks those boxes — rare complete-protein grain.
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