What is the best protein powder for kids?

If you are looking for the best protein powder for kids, you have come to the right place. Learn how to easily and safely supplement your kids dietary protein intake. 

Protein Powders

Collagen Protein Powder


Starting at $59.99

Protein Powders

Egg White Protein Powder


Starting at $39.99

Protein Powders

Vegan Almond Protein Powder


Starting at $39.99


This article was written by Jack Schrupp & Brittany Adelman, RDN.

What is the best kids protein powder?

Any type of protein powder (egg white, pea, whey, etc.) can help kids boost their protein intake. In other words, as long as they are eating a balanced diet, there is no advantage to using one type of protein powder over another. Ingredients do matter, however.

Most protein powders are made with ingredients that can 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, sugar substitutes, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut.

This can lead to gut dysbiosis, or an imbalance in your gut microbiota. Gut dysbiosis is a leading driver of inflammation and contributes to the development of several diseases, including allergy, asthma, metabolic syndrome, cardiovascular disease, and obesity. Needless to say, picking the right protein powder for your kids is super important. 

Avoid dairy-based proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause side effects like bloating and diarrhea. This is in part because they contain lactose, a sugar many kids cannot fully digest.

Avoid protein concentrates and isolates

Most protein powders are made from protein concentrates and isolates, which have been mechanically and or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down. As a result, they can cause digestive issues and possibly even disruptions to your gut microbiome

Finding a protein powder free from food additives, dairy-based proteins, and protein concentrates and isolates is hard. In fact, 99% of protein supplements contain one or more of these problematic ingredients. This is why we created drink wholesome. Keep reading to learn more about why we make the best kids protein powder.


drink wholesome is the best protein powder for kids

We make the best kid-friendly protein powder because we use a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.

Our ingredients

egg whites

egg whites





monk fruit

monk fruit

NOT our ingredients

  • acacia gum

  • acesulfame potassium

  • artificial flavors

  • carrageenan

  • erythritol

  • guar gum

  • inulin

  • maltodextrin

  • 'natural' flavors

  • silica

  • soy lecithin

  • sucralose

  • xanthan gum

  • xylitol

Note that instead of using protein concentrates or isolates, we use whole food protein sources like collagen, egg whites, and almonds, which are easier to digest and absorb. Whole food protein sources also have unique digestive benefits: collagen can reduce bloating and improve digestive symptoms, egg whites can help restore your mucosal intestinal barrier, and almonds can improve the composition of your gut microbiome.

It follows that our customers experience fewer digestive issues with our kids protein powder than with any other type of protein supplement. Order samples to see for yourself.

Protein Powders

Collagen Protein Powder Starter Kit

Starting at $94.97

Protein Powders

Egg White Protein Powder Starter Kit

Starting at $94.97

Protein Powders

Vegan Almond Protein Powder Starter Kit

Starting at $94.97


Is protein powder good for kids?

Kids need protein, lots of it. 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. Needless to say, getting enough of it is crucial, especially during childhood when we experience major growth spurts.

The Dietary Reference Intake for protein for children aged 4-13 years is 0.95 grams per kilogram of body weight per day. This translates to 43 grams for a 100-pound child. For reference, here is how much protein is in common high protein foods: 

  • glass of milk: 8g protein
  • egg: 6g protein
  • tbsp 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. This 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. That said, not all protein powders are created equal.

Is protein powder safe for kids?

As you just learned, 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.

Why do kids need protein?

Here are the top 5 reasons why kids need to eat protein:

  1. Muscle growth: Protein is essential for muscle development and maintenance, especially during periods of rapid growth.
  2. Bone health: Protein also 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. 

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. Parents, be sure to consult with a healthcare professional to ensure that any protein supplementation, including protein powder, is appropriate and safe for your child.


How to add protein powder to a kid’s diet – tips from a registered dietitian

Protein powder can be a beneficial addition to your child’s diet, providing essential nutrients to support their growth and development. Here are a few practical tips from a registered dietitian on how you can incorporate protein powder into your child’s daily 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 a serving protein powder, fresh or frozen fruit, and  milk or yogurt for a nutritious and filling treat. 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 Parfait

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 about 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, foods 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.

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. Not to self-promote too much, but our protein powders meet both of these criteria. Good luck!

What about kids with dietary restrictions or 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. 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. Having a child with food allergies can be challenging, but there are protein powder options out there that can help them meet their nutritional needs. 



5 days ago

Verified Purchase Hi! Your powder has been life-changing for me! I wear many hats as a military spouse, mom of a toddler, and yoga teacher. However, the hats I wear of being a human, living with endometriosis and IBS, are the ones these simple ingredients have most impacted! Thank you! Thank you for creating a product for stomachs that is sensitive, simple, AND still packs a punch protein wise!

For Egg White Protein Powder


2 weeks ago

Verified Purchase Your protein is seriously a game changer for me. I went from 135 to 170 in a few months due to the shakes I made with your protein powder. I've been drinking 1 each day for the last bit of time. Most protein kills my gut. You guys are seriously making a life support for me. Thank you for all that you do and create!

For Egg White Protein Powder


3 weeks ago

Verified Purchase I've spent the past decade searching for the perfect protein powder, and I've finally found it!!!! Not only does it make me feel incredible, but it's also transformed my fitness recovery in ways I never thought possible. Thank you drinkwholesome for changing the game and helping me feel my best! <3

For Egg White Protein Powder

Frequently asked questions

Collagen vs egg white vs almond protein powder?

You may have noticed that we make three types of protein powder: collagen protein powderegg white protein powder, and vegan almond protein powder. As long as you are eating a balanced diet, any type of protein powder can help you boost your protein intake. Just pick the type that best suits your dietary needs and personal preferences.

Protein powder vs meal replacement powder?

You may have noticed that we make protein powders and meal replacement powders. The difference between protein powders and meal replacement powders is the nutrition content. Protein powders are high in protein and low in everything else, whereas meal replacement powders contain fats, carbs, and protein because they are intended to replace the nutritional value of a healthy meal.

Learn more

My name is Jack and I created drink wholesome because I was sick of protein powders that upset my stomach. Read my story, check out my short list of simple ingredients, and browse reviews from other customers to learn more.



Protein Rice Krispies Treats


15 min


0 min




In a large pot, melt the butter over low heat. Add the marshmallows, and stir until the mixture is smooth. Remove the pot from the heat, and incorporate the protein powder. Add the Rice Krispies, stirring until combined. Transfer the mixture to a 9×13 inch greased pan. Let your Protein Rice Krispie Treats sit for 30 minutes before eating.


This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.