How to Find the Best Protein Powder for Kids

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best protein powder for kids.

Discover how to safely supplement your protein intake as a child.

Last Updated
Jan 14, 2026

Author and Medical Reviewer

Written by Jack, Founder

Jack is the Founder of Drink Wholesome.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Kayla is a Registered Dietitian with a MS in Nutrition.

Jennifer is a Physician Assistant with a BA in Nutritional Sciences.

Protein Powder for Kids

Is Protein Powder Good for Kids?

Protein is essential for childhood growth and development as it is found in every cell of the body, serving as one of the building blocks of muscles, skin, and bones.

Protein is also a key component of antibodies that protect the body against illness.

Here are the a few more reasons why kids need to eat enough protein:

1. Muscle growth: Protein is essential for muscle development and maintenance, especially during periods of rapid growth.
2. Bone health: Protein plays an important role in bone health. During growth spurts, when bones are rapidly growing and strengthening, adequate protein intake is essential to reduce the risk of fractures or other bone-related injuries.
3. Cognitive function: Protein is involved in the production of neurotransmitters and other brain chemicals that support cognitive function, learning, and memory.
4. Energy: Protein contributes to sustained energy by helping regulate blood sugar levels. Eating protein with every meal can prevent blood sugar crashes and help children maintain their energy levels throughout the day.
5. Hormone regulation: Protein is involved in the production and regulation of hormones, including growth hormones, which are crucial for growth and development during childhood.

In short, eating enough protein as a kid, especially during growth spurts, is super important.

The Dietary Reference Intake for protein for children aged 4-13 years is 0.95 grams per kilogram of body weight per day (Nutrients, 2021).

For most kids, this translates to 15-40 grams of protein per day.

For reference, here is how much protein is in common high protein foods:

• 1 glass of milk: 8g protein
• 1 egg: 6g protein
• 1 tablespoon of peanut butter: 4g protein

Most of a kid’s dietary protein should come from foods like eggs, dairy, fish, legumes, meat, nuts, and seeds.

Eating enough protein this way can be hard for picky eaters and kids with dietary restrictions, however, which is where protein powder can help.

Adding protein powder to a kid’s diet is an easy way to ensure that he or she is getting enough protein.

It is also an easy way to increase his or her calorie intake, which can help with weight gain.

What Is the Best Protein Powder for Kids’ Weight Gain?

If for some reason your kid cannot get enough protein from foods like eggs, dairy, fish, etc., adding a protein powder to his or her diet can help him gain weight.

Keep in mind that as long as a kid is eating a balanced diet (getting protein from a variety of sources), the type of protein powder you choose does not matter.

That is, any type of protein powder can help a kid fill in gaps in his or her diet.

What you do need to consider, however, are characteristics such as taste and texture.

If your kid does not like a protein powder, he or she is not going to want to eat it, which defeats the purpose of buying it in the first place.

In my experience, kids like collagen protein powders the best, but taste is subjective.

Order Samples to see which type of protein powder your kid prefers.

Is Protein Powder Safe for Kids?

Protein is safe for kids, but not all protein powders are created equal.

Unfortunately, many protein protein powders contain ingredients that are not suitable for children, or anyone for that matter.

It is therefore essential that you vet each product carefully, and consult a registered dietitian or doctor for expert advice when in doubt.

How Much Protein Powder Is Recommended for Kids?

The amount of protein powder a kid needs depends on several factors, including age, weight, activity level, and individual nutritional needs.

Experts generally suggest starting with smaller servings, like 1/2 the recommended serving size, and increasing the serving size as needed.

For children ages 4 to 8, it is recommended to start with 5-10 grams of protein from protein powder per day.

For children ages 9 to 18, 10-20 grams of protein from protein powder is a good place to start.

Remember that protein powder should not replace other sources of protein in a child’s diet.

What Is the Best Kids Protein Powder?

Again, any type of protein powder (egg white, pea, whey, etc.) can help your kid meet 100% of his or her dietary protein needs.

Not all protein powders are suitable for children, however, as many contain ingredients known to cause painful side effects and long term health problems.

Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or an imbalance in gut bacteria (Microorganisms, 2022), which contributes to a wide range of chronic diseases, including allergies, type 1 diabetes and obesity (J Exp Med, 2019).

Keep in mind that your gut microbiome affects various physiological processes, including immune function and inflammation.

So, when the balance of bacteria therein is disrupted, it can have a huge impact on your overall health.

⚠️ Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid ultra-processed protein concentrates and isolates.

Most protein supplements are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018) and cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

You should thus look for protein supplements made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

How Do I Add Protein Powder to a Kid’s Diet?

Here are a few practical tips from a registered dietitian on how you can easily incorporate protein powder into your child’s meals and snacks:

1. Smoothies and shakes: One of the easiest and most enjoyable ways to use protein powder is to blend it into smoothies and shakes. You can mix one serving protein powder with fresh or frozen fruit, and milk or yogurt to make a nutritious and filling treat. Feel free to experiment with different flavor combinations and add-ins like nut butter for extra nutrients.
2. Baked goods: Protein powder can also be added to baked goods. In some cases, you can substitute a portion of the flour for protein powder. This generally works well for muffins, pancakes, and cookies. Check out our Recipe E-Books for more ideas.
3. Energy balls or bars: Another creative way to use protein powder is by making energy balls or bars. These portable snacks are perfect for on-the-go nutrition and can be customized to suit your child’s preferences. Just mix protein powder with oats, nut butter, honey, and add-ins like chocolate chips, dried fruit, nuts, or seeds. Shape them into bite-sized balls or press them into bars for a convenient and nourishing snack.
4. Yogurt parfaits: A yogurt parfait is a nutritious and versatile way for your kid to enjoy protein powder. All you need to do is mix your child’s favorite yogurt with protein powder and top with fresh fruit and granola. This simple combination provides a good balance of protein, carbohydrates, and healthy fats for a satisfying snack or even a quick breakfast option.
5. Hot cereals: If your child enjoys hot cereals like oatmeal or cream of wheat, you can fortify their breakfast by adding protein powder. Simply stir in a scoop of protein powder while the cereal is cooking, ensuring it is well incorporated. This helps boost the protein content and makes the meal more balanced and filling.

What Is the Best Protein Powder for Picky Eaters?

If you are shopping for a picky eater, you are going to need to find a protein powder that tastes good, which is easier said than done.

Many protein powders have a chalky aftertaste because they are made with protein concentrates and isolates, which have been stripped of everything but the protein.

Eating a protein isolate is like eating a multivitamin instead of eating fruits and veggies.

Many protein powders also have a bitter aftertaste because they are sweetened with sugar substitutes like artificial sweeteners, sugar alcohols, and stevia.

Unlike sugar, most sugar substitutes activate bitter taste receptors in addition to sweet taste receptors (J Neurosci, 2004).

The best protein powder for a picky eater is thus a) made with whole food protein sources and b) free from sugar substitutes like artificial sweeteners, sugar alcohols, and stevia.

What Is the Best Protein Powder for Kids With Allergies?

When it comes to children with serious dietary restrictions or allergies, finding suitable protein powder can be challenging.

I recommend trying Unflavored Collagen Protein Powder as it is allergen-free and can be mixed with practically anything!

As a friendly reminder, always double check the ingredients list and consult with a healthcare professional if needed.

Feeding a child with food allergies can be challenging, but there are suitable protein powder options.

Sources

1. Nutrients (Nutrients). Dietary Protein Requirements in Children: Methods for Consideration. 2021.
2. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
3. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
4. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
5. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
6. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
7. The Journal of Neuroscience (J Neurosci). Bitter Taste Receptors for Saccharin and Acesulfame K. 2004.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.