Best Vegan Protein for Kids According to a Plant-Based Dietitian

Wondering about vegan protein for kids? A plant-based dietitian shares top protein sources and tips to meet your child’s nutrition needs on a vegan diet.

People have a LOT of opinions when it comes to feeding your kids a plant-based diet…so if you’ve been wondering if your kids can get enough protein on a vegan diet, let’s talk!

It’s a pleasure to introduce you to my brilliant colleague and friend, Desiree Nielsen RD. Desiree is a plant-based dietitian and fellow mom of 2 who excels at making plant-based eating simple and nourishing for families.

She’s here to break down the science and answer some of your top questions, like how much protein vegan kids need, and the best vegan protein sources for kids. Let’s dive in!

Understanding Protein Needs in Vegan Kids

Since the internet is obsessed with protein right now, I see a lot of questions from parents about how much protein their kids need. You might be surprised by the answer! But first: why do kids need protein in the first place?

Protein is a macronutrient that can provide energy, but it also has other, even more important roles to fulfill, especially in children. Childhood is a time of rapid growth and development, and a core function of protein is to provide the building blocks for cellular growth and repair. Want healthy bones? Bones lay calcium on a framework of protein. A strong immune system? Protein supports immunity as well. 

So yes, protein is SUPER important in childhood…and throughout our lives. But that doesn’t mean that kids need a lot of it. We’re seeing a lot of messages that more is better in the protein world…but the science says otherwise.

How much protein does my vegan child need daily?

I’m going to share the national recommendations for protein needs for kids in a moment, but first we have to consider whether vegan kids need more protein than their omnivorous counterparts. And the answer to that is probably yes, but just by a little bit! 

This is based on the fact that a diet of exclusively whole plant foods such as whole grains, legumes and nuts contains a lot of fibre and other plant compounds – factors that can minorly impact bioavailability. However, for easier-to-digest proteins like plant-based protein powders, tofu and plant-based meat alternatives, bioavailability is actually much higher. 

Research on the protein digestibility and bioavailability of plants is, admittedly, deeply flawed but it is enough that many experts in the plant-based community suggest that in order to account for lower bioavailability, plant-based people aim for 10% higher than their basic protein needs. 

However, for 100% vegan children, that number is higher: an extra 20% for children and 15% for teens. Vegetarian children do not need to increase their intake. These evidence-backed suggestions are taken from the book, Plant Powered Protein, written by registered dietitians.

• Children (1-3 years): Approximately 13 grams of protein per day, or 15-17 grams daily for vegans
• Children (4-8 years): Approximately 19 grams of protein per day, or 23 grams daily for vegans
• Boys (9-13 years): Approximately 34 grams of protein per day, or 39 grams daily for vegans
• Boys (14-18 years): Approximately 52 grams of protein per day, or 60 grams daily for vegans
• Girls (9-13 years): Approximately 34 grams of protein per day, or 39 grams daily for vegans
• Girls (14-18 years): Approximately 46 grams of protein per day, or 53 grams daily for vegans

Other Key Nutrients in a Vegan Diet

Protein isn’t the only game in town! There are several nutrients of concern that you want to pay attention to when feeding your vegan kids. These nutrients play a critical role in immune function, growth, metabolism, cognitive development and more.

Iron:

Essential for building red blood cells, it is helpful to provide iron-fortified cereals and formula for vegan infants and toddlers. Children can enjoy adequate amounts of legumes, whole grains, nuts and seeds for their iron needs.

Omega 3 fatty acids:

Important for brain health, omega 3 fatty acids are deemed “essential” to consume because the body cannot make them itself. Aim to include an omega 3-rich seed daily, such as ground flax, chia or hemp hearts. And talk to your health care provider about whether an additional algae-based DHA supplement is right for your kids.

Iodine:

A commonly overlooked mineral, critical for thyroid health, that is lacking in plant foods. In infants and toddlers, for whom we are trying to avoid added salt, ensure a source of iodine via formula or multivitamins. In children and teens, cooking and seasoning with iodized salt is adequate.

Calcium:

Calcium is easy to find on a vegan diet, especially if providing enriched soy milk at meal times in place of dairy milks. Leafy greens, nuts, seeds and legumes will help to round out the intake of calcium.

Choline:

An important nutrient for the nervous system, it is less abundant in plant foods but soy foods are a great source of this nutrient. Wheat germ, legumes and greens also contain choline.

Vitamin B12:

The only nutrient that is not naturally present in plant foods, a vitamin B12 supplement is essential for 100% vegan kids.

Vitamin D:

Important for all eaters, as it is not delivered in adequate amounts by our food supply. Look for vegan vitamin D supplements, as standard supplements are made from lanolin so are vegetarian but not vegan. By the way, here is everything parents need to know about vitamin D.

Top 5 Vegan Protein Sources for Vegan Kids

It’s much easier to meet your child’s protein needs than you think! On my website, I have a list of the best sources of plant-based protein, but here are 5 that are the biggest bang for your buck…and how to eat more of them!

1. Tofu

Lower in fibre, easier to digest, mild in flavour and totally versatile, tofu is a winner for kids. One-quarter of a 340g block of extra firm tofu contains 14 grams of protein. Young children tend to love totally plain, uncooked tofu as a finger food (yes, you don’t have to cook it!) and it’s great crumbled into tacos, marinara sauce and scrambles.

2. Soy milk

Soy milk is the only plant-based milk that health professionals (myself included) recommend for children because it is the most nutritionally similar to dairy milk. Fortified with calcium, rich in healthy fats, it contains 6-8 grams of protein per cup. 

3. Hemp Hearts

I love hemp hearts because they are a rich source of omega 3 fatty acids and so easy to incorporate into meals. Stir them into yogurt or oats, add them to smoothies, or replace up to ½ cup of the wheat flour in baking with hemp hearts for a boost of minerals, omega 3s and protein. Just how much protein? Three tablespoons contain 10 grams of protein.

4. Lentils

Lentils win for being high in protein AND iron. Lentils contain about 9 grams of protein per half cup along with 3.5 milligrams of iron. I love adding lentils to soups, pasta dishes and casseroles. You can roast lentils for a crispy snack or make a hummus-like dip by swapping chickpeas for lentils!

5. Chickpeas

Chickpeas are SO versatile, and kids tend to love their mild flavour. In our house, we love hummus, smashed chickpea “tuna” salad, crunchy roasted chickpeas and more. Chickpeas contain about 7.5 grams of protein per half-cup.

Common FAQs about feeding plant-based kids

Does my vegan child need protein powder? 

Oof, this is a big one. Of course, no one NEEDS a protein powder…but actually, they are very helpful. Provided you can find one your kids enjoy, of course.

Vegan protein powders are helpful because they are so concentrated in a very bioavailable protein, so you can boost smoothies, oats, baking and more…making it easier to get protein into little tummies. Remember, because kids don’t need as much protein as adults, even a half scoop, providing about 10g of protein is a win. So that investment will last longer!

When buying a protein powder, ensure that you are buying one that contains zero added herbs – which are not safe for children – or functional ingredients, like prebiotic fibres, that can irritate young tummies.

Are plant-based proteins incomplete? Does my child need complete proteins?

The idea of “complete proteins” is a bit outdated, even as it’s incredibly pervasive amongst health professionals today. I have a whole podcast on the ins and outs of plant-based protein if you want to dive deep, but here is the need-to-know summary.

1. All plants contain ALL of the essential amino acids. Yep, that’s right!
2. Plants often have one or two amino acids in a slightly lower amount than needed for protein synthesis. This is called the “limiting” amino acid. In cereals, this is lysine. In legumes, this is methionine and cysteine.
3. You do not have to “combine” plant proteins at a single meal or snack to make a complete protein…although this is typically how we eat anyway. When we digest proteins, their amino acid building blocks feed the amino acid “pool” in our body so that, as long as we consume a variety of foods throughout the day, our body will get the amino acids it needs!

There are also some plant proteins that do not have limiting amino acids…which we would traditionally call “complete” proteins such as soy, hemp hearts and quinoa.

Do my vegan kids need a multivitamin?

There are some days when all kids eat like birds, even omnivore kids! Or, there are the kids who want to eat nothing but corn flakes and plain pasta. And if that is your child, a chewable multivitamin might be helpful to ensure that they are not missing out on key micronutrients. You may want to read this post on multivitamins for kids to get the full scoop.

In vegan kids in particular, a multivitamin can make it easy to get in a bit of iron, or omega 3, along with the vitamin B12 and vitamin D that children need to supplement with daily. But food is always the best source of nutrition, so do your best to provide balanced nutrition at meal times and don’t sweat the small stuff. Talk to your healthcare provider if you have questions. 

What’s the Bottom Line?

Feeding your child a vegan diet can absolutely meet their protein needs with the right foods and planning! Focus on plant-based protein powerhouses like tofu, lentils, chickpeas, hemp hearts, and soy milk to fuel your little one’s growth and development. Along with protein, make sure to pay attention to other important nutrients like iron, vitamin B12, and omega-3s.

If you’re ever unsure or if your vegan kiddo is a picky eater, book a free nutrition consultation call with Centred Nutrition Collective dietitians to give you peace of mind. But with a variety of whole plant foods, you’re well on your way to providing a nourishing, protein-packed plant-based diet for your kids.