How Much Protein Do Kids Really Need?

TOP OF MIND

Mom, does this juice box have complete protein in it?
Everyone is obsessed with protein these days, but trying to determine how much of it you actually need can be challenging.

When it comes to kids, the answers get even more complicated. Some people claim that everyone needs 1 gram of protein for every pound of body weight, which means if you weigh 150 pounds, you'd need to eat 150 grams of protein every single day.

If that sounds like a lot to you, that's because it is. According to the former lead dietitian at Cleveland Clinic, kids generally need half a gram of protein per pound of body weight. So if your child weighs 50 pounds, they'd need 25 grams of protein per day. 

Simple, right? But wait, what about complete proteins vs. incomplete proteins? Oy vey!

The important bits
First of all, we should probably mention that most dietitians agree protein insufficiency is rare in the U.S., even if your kid is an extremely picky eater.

That being said, it can happen, and the quality of the protein does matter.

Proteins are formed out of 20 different amino acids. Of these, our bodies can produce 11 on their own, but the remaining nine “essential” amino acids need to come from the food we eat.

A complete protein contains all nine amino acids, while an incomplete protein is missing one or more. Some complete proteins are chicken, fish and soy products such as tofu and edamame, while nuts, seeds, and whole grains would be examples of incomplete proteins.

But it's important to note that those "incomplete" sources can still carry a mix of different amino acids. So if you’re eating a variety of foods, you're likely forming your own complete proteins.

And yes, there is such a thing as too much protein. More on that here.

What's it all mean?
Instead of worrying if our kids are getting enough protein, we should probably be more concerned about them getting enough fiber, iron and vitamin D. Here's how to do that.

DID YOU HEAR

🍽️ Get a load of this
Do 90% of the arguments in your household revolve around the dishes? We understand your pain, particularly when it comes to the debate between loading utensils into the dishwasher with the handle pointing up or down. Supporters of handles-up say it keeps dirty hands off the eating end; others say utensils get cleaner when the eating end points up. But what do actual food safety experts say? Well, they're team handles down. Here's why.

🤖 "Please wait while I download empathy"
Psychiatrist Dr. Andrew Clark heard that a lot of kids were turning to AI chatbot therapists for guidance and support. He decided to test out these bots by posing as teenage patients in need. Sadly, the results were a little terrifying. The bots encouraged him to "get rid" of his parents, and to join the bots in the afterlife. And that's not all.

🏥 How much does health insurance cost in 2025?
Since 2005, the average cost of insuring a family of four through the workplace has nearly tripled. A typical employer-sponsored health plan now costs more than $35,000 for the average family. Caroline Pearson, executive director of the nonprofit Peterson Center on Healthcare, told USA Today, "every year, your wages go up by less because your employer is paying more for health care." This has led to a whopping 26.2 million Americans being uninsured.

🧑‍🏫 Pre-K teachers are done with your kids
Preschool is more popular now than ever before, with a record amount of kids attending preschool during the 2023/24 school year. But experts worry that if the trend continues, there won't be enough teachers to handle the influx of little gremlins. According to a new survey, preschool teachers have double the stress and make $7,000 less than teachers in K-12 positions. What can we do about it?

🛝 Wake up babe, a hot new parenting debate just dropped
Should parents get off the park bench and actually play with their kids at the playground? Read all about it here.

DOSE OF GOOD

@the_oakie_dokie

The cutest little slumber party with his 2 besties🥹 🐶 #kidsanddogs #dog #dogsoftiktok #bestfriends #toddleractivities #familytime

BITES WITH KIYAH

Let's play a game of, "Do I need to refrigerate that?"

Trying to determine if you need to put a specific condiment in the fridge can be challenging at times. Surveys have shown that most people simply follow what their parents did when they were younger. So if your parents put ketchup in the fridge, you probably do as well.

But SHOULD you put ketchup in the fridge? Food experts say ketchup can survive just fine in your pantry, although keeping it inside the fridge could make it stay fresher for a longer period of time.

Butter? Keep it in the fridge, but you can leave it on your counter for up to two days.

Honey? Pantry.

Peanut butter? Pantry.

Get the complete list here in an easy-to-read chart.

HERE’S A QUESTION

Last week, we asked you if you think grandmothers deserve baby showers, and nearly 90% of you said, "No way!" So we guess that's settled. 😂

RECALLS

20 million eggs!
The massive salmonella outbreak in eggs might soon be coming to an end. Last week, the FDA announced it was able to trace the contaminated eggs to the August Egg Company.

As of June 5th, 79 people across seven states have been infected with a Salmonella strain linked to the eggs. Officials say the actual number of people infected is likely much higher because not everyone goes to the doctor to get tested.

There still could be contaminated eggs out there though, so get all in the important details here.

That Dr. Pepper ain’t sugar free!
Nearly 20,000 cans of Dr. Pepper Zero Sugar are being recalled because they actually do contain sugar.

Whoops! Here's what to look for.