Protein for Babies and Toddlers: Daily Needs, Best Foods, and How to Serve Them by Age

Written by Catharine Seiler, RD, Pediatric Dietitian & Advisor at Bébé Foodie

Protein is one of the most talked about nutrients when it comes to nutrition. It's also a nutrient that parents of small children tend to worry about, especially on the days when dinner ends up on the floor or the only thing accepted is plain pasta.

Here's the reassuring truth: most babies and toddlers eating even a modest variety of foods are getting enough protein. And for those navigating allergies, selective eating, or plant-based diets, there's more flexibility built into the recommendations than you might think.

Why protein matters for babies and toddlers as they grow

Protein is often referred to as a “building block”. It supports muscle development, immune function, enzyme production, and healthy growth. During the first few years of life, when your baby is tripling in weight and developing at an extraordinary pace, protein plays a key supporting role.

That said, "more" doesn't always mean "better." Protein needs in infancy and toddlerhood are well within reach through a normal, varied diet. The goal isn't to optimize or hit a precise target daily - it's simply to offer a range of protein-containing foods alongside everything else.

How much protein do babies and toddlers need each day?

Here are the general daily protein recommendations by age, based on Adequate Intake (AI) and Dietary Reference Intakes (DRIs):

Protein needs for babies 0–6 months

0-6 months: ~9.1 g/day (met entirely through breast milk or formula)

Protein needs for babies 7–12 months as solids begin

7-12 months: ~11 g/day (a mix of breast milk/formula and solids)

Protein needs for toddlers 1–3 years

1-3 years: ~13 g/day (primarily through food and milk/milk alternatives)

To put that in perspective: two tablespoons of Greek yogurt, a couple of spoonfuls of scrambled egg, and a small portion of lentil soup across a day can already get a toddler close to their target. These numbers tend to surprise parents as they're smaller than we often imagine.

It's also worth noting that breast milk and formula remain important sources of protein through the first year, so the bar for what solids need to "contribute" at 7-12 months is lower than many families expect.

Protein foods for babies and toddlers: simple options families already use

There's a wide and delicious range of protein options, and none of them require special preparation or a trip to a specialty store.

Animal-based protein foods that work well for babies and toddlers

• Eggs: scrambled soft, hard-boiled and mashed, or as an omelette strip
• Chicken, turkey, beef, or pork: shredded, minced, or in soft pieces
• Fish: salmon, cod, and tilapia flake beautifully and are easy to serve
• Dairy: yogurt (full-fat, plain), cheese, cottage cheese, ricotta

Plant-based protein foods for babies and toddlers

• Legumes: lentils, chickpeas, black beans, edamame
• Tofu: silken or firm, both work well for different textures and ages
• Nut and seed butters: thinned with water, blended into sauces, or thinly spread
• Whole grains like quinoa and oats: not primary sources, but they contribute

Naturally complete plant protein pairings families around the world use

Plant-based proteins are absolutely adequate for babies and toddlers when offered consistently and in variety. Pairing different sources throughout the day (grains + legumes, for instance) supports amino acid completeness naturally. Something that has always fascinated me is that a few common pairings amongst different cultures are naturally complete proteins: rice with beans, hummus with pita bread, PBJ sandwiches!

How much protein is in common foods for babies and toddlers?

If you’re wondering how it might all add up, here are a few examples of the amount of protein in common servings of foods:

Easy ways to serve protein when starting solids

Whether you're doing baby-led weaning, starting with purées, or some creative combination of both, protein fits right in. There's no single "right" approach - just what works for your baby, your schedule, and your table. In fact, many protein foods, can easily become first foods for babies.

Protein foods for babies 6-9 months

• Soft-scrambled eggs mashed with a fork
• Smooth lentil or bean purée mixed into vegetable purées
• Flaked salmon or white fish stirred into a puréed base
• Full-fat plain yogurt as a standalone or mixed with fruit
• Silken tofu blended smooth or offered in very soft cubes

Protein foods for babies 9-12 months

• Shredded chicken or beef that falls apart easily
• Mashed chickpeas or lentils, lightly seasoned
• Small cubes of soft tofu or ricotta on a tray
• Cheese cubes or thin strips (mild cheddar, mozzarella)
• Thin nut butter spread on soft bread or stirred into oatmeal

Protein foods for toddlers 12-36 months

By now, your toddler can handle most textures and a much wider variety of foods - which is wonderful, even if their opinions about what they'll actually eat on any given Tuesday may not reflect that.

• Mini meatballs or meat-based sauces on pasta
• Egg muffins or mini frittatas with vegetables baked in
• Hummus as a dip with soft pita or vegetable sticks
• Edamame (halved for safety) as a finger food
• Greek yogurt parfait with fruit and a drizzle of honey (after 12 months)

What if your baby or toddler doesn’t seem to like meat?

If your toddler is going through a phase where meat or certain foods are a firm “non” (and let's be honest, many do), you might be surprised that protein needs often can still be easily met. The key is leaning into the protein sources they will eat while continuing to offer a variety without pressure. A toddler who happily eats yogurt, eggs, and cheese is likely doing just fine on the protein front. Variety is wonderful, but it doesn't have to happen all at once.

The texture of meat can be a tough one for a lot of babies and sometimes it takes a bit longer for them to get used to it and eventually enjoy it! Try offering in different forms - pureed and mixed with a favorite fruit or vegetable, soft cooked pieces. Keep on eating the proteins you love together -  your baby is learning from you and watching you enjoy food can go a long way. If you want to read more, take a look at this blog post on food refusal.

Do babies and toddlers need protein powders or supplements?

This is a very common topic, especially in families with fitness-forward households or those trying to optimize their protein intake. In general, babies and toddlers do not need protein powders added to their foods. Whole foods provide protein alongside fiber, fat, vitamins, and minerals that protein powders often do not have. More importantly, very young children's kidneys are still maturing, and unnecessarily high protein intakes can place strain on them.

If you're concerned your child isn't getting adequate protein due to allergies, medical conditions, or a very restricted diet, that's a great conversation to have with your pediatrician or a registered dietitian.

Protein foods can work with baby-led weaning, purées, or store-bought baby food

BLW family? Soft strips of omelette, fork-tender salmon, or well-cooked lentil patties are all wonderful finger foods from the start.

Purée family? Blended lentils, smooth Greek yogurt, and puréed chicken or fish work beautifully and are easy to batch-prep.

Store-bought pouches and jars? Many contain legumes, lentils, or meat - take a peak at the label to see if protein is included.

What a protein-rich day of meals for a toddler might look like

Here's a simple, realistic example for a 15-month-old:

Breakfast: Soft scrambled egg with a few cubes of avocado and a slice of soft toast

Morning snack: Full-fat plain yogurt with a few blueberries stirred in

Lunch: Lentil soup with soft vegetables and a small piece of bread

Afternoon snack: A few cubes of mild cheese with soft pear slices

Dinner: Shredded chicken with roasted sweet potato and steamed broccoli

When it may help to talk with a pediatrician or dietitian about protein intake

Most families don't need to worry about protein intake at all. But it's worth checking in with your pediatrician or a registered dietitian if your child:

• Has multiple food allergies that eliminate several protein-source categories
  

• Is following a fully vegan diet from early infancy
  

• Has been diagnosed with a condition affecting digestion or absorption
  

• Has dropped significantly on the growth chart or isn't gaining weight as expected
  
  

In these cases, personalized guidance is helpful to develop an individualized plan for your little one.

The bottom line on protein for babies and toddlers

Protein needs for babies and toddlers are modest, achievable, and in most cases already being met without any particular effort or particular style of feeding. Offer a variety, follow your child's lead, and keep mealtimes as calm and low-pressure as you can manage.

 

Written by Catharine Seiler RD

Pediatric Dietitian & Advisor at Bébé Foodie
Catharine Seiler is a pediatric dietitian with over 14 years of experience in both clinical and outpatient settings. She’s worked at Boston Children’s Hospital and now supports families daily at Lexington Pediatrics. At Bébé Foodie, Catharine lends her expertise to help parents feel confident about nutrition, from growth concerns to picky eating and food allergies. As a mom of two, she brings both professional insight and a real-life understanding of what feeding kids actually looks like.