How much protein do I need?

Do you know how much protein you actually need in a day?

It's probably not as much as you think.

Food labels and nutrition articles make us feel like we aren't getting enough. But the truth is that most people eat plenty of protein!

Here's the numbers:

Little Kids (6mo - 3 yr)	11-13 grams
Big Kids (4-8 years)	19 grams
Pre-Teens (9-13)	34 grams
Teens (14-18)	40-50 grams
Adults 18+	45-60 grams

The precise amount you need depends on your height, weight and activity level, but this gives you a general idea.

2 cups of milk provides 100% a toddler's protein needs for the day.

Is your toddler eating enough protein?

I bet he is.

1 cup of milk = 8 grams of protein

1/2 cup of mac + cheese = 6 grams protein

total: 12 grams of protein (toddlers need 11-13 grams per day)

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A peanut butter and jelly sandwich has about 19 grams of protein when made with whole wheat bread (6 grams per slice) and 2 tablespoons peanut butter (3.5 grams per tablespoon).

Is your grade schooler eating enough protein?

I bet she is.

1 cup of milk = 8 grams protein

1 bowl of chex cereal = 2 grams protein

1 peanut butter and jelly sandwich = 19 grams protein

total: 29 grams (kids age 4-8 need 19 grams per day)

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Is your preteen eating enough protein?

I bet he is.

1 bowl cherrios with 1 cup milk = 11 grams protein

5 chicken nuggets = 15 grams protein

1 slice pepperoni pizza = 12 grams protein

total: 38 grams (kids age 9-13 need 30-40 grams per day)

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1 cheese quesadilla has about 18 grams protein. Adults need about 50 grams per day.

Are you eating enough protein?

Most likely yes

1 bowl cereal with 1 cup milk = 10 grams protein

1 tortilla with cheese and beans = 18 grams protein

1 cup chopped chicken salad = 38 grams protein

total: 66 grams (adult females need between 46-70 grams protein per day)

To find out how much you need, multiply your weight in pounds by .36 for your minimum protein needs and .45 for your max protein needs)

example:

I weight 145 pounds

145 x .36 = 52 grams (the minimum amount of protein I need per day)

146 x .45 = 66 grams (the max amount of protein I need per day)

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It's pretty easy to meet your protein needs if you drink milk and eat meat, beans and nuts. Protein is the building block our bodies use to make muscle, bone and skin, so it's important for young children to eat enough.

The easiest way to ensure your child gets adequate protein is to offer a half cup of milk at every meal and snack.

Cows milk or soy milk are best with 8 grams per cup.

Almond, oat and rice milk have 0-2 grams per cup. Not enough.

Have more questions about protein?

email our Registered Dietitian: nicolebuhlerRD@gmail.com

Happy Eating!

Nicole