Buying for a child
Protein shakes for kids
What children need, when a shake can help, and what to check on the label. This is general information, not medical advice. Your pediatrician knows your child.
The short answer
Most kids get enough protein from food.
A healthy child eating a varied diet rarely needs a protein supplement. The American Academy of Pediatrics says young athletes who eat a balanced diet do not need or benefit from protein supplements.
How much protein kids need
The Recommended Dietary Allowance is the daily amount that covers nearly all healthy children in each age group.
| Age | Protein per day |
|---|---|
| 1–3 years | 13 g |
| 4–8 years | 19 g |
| 9–13 years | 34 g |
When a shake can make sense
- A very picky or restricted eater who isn't getting enough from meals.
- A child your pediatrician is watching for slow growth or weight gain.
- A medical or dietary situation where your pediatrician or a registered dietitian suggests one.
In each case, the decision and the amount belong to your child's doctor. A shake fills a gap; it doesn't replace meals.
Sources: American Academy of Pediatrics, HealthyChildren.org: Nutritional Supplements, Vitamins & Boosting Your Child's Immunity; American Academy of Pediatrics, HealthyChildren.org: Performance-Enhancing Sports Supplements: Information for Parents
What to look for
- 01
Made for kids, with an age range on the label
Adult protein powders usually carry 20–30 g of protein per scoop, which is more than a young child’s whole daily allowance. Choose a product the brand makes for children and check that your child is inside its stated age range.
- 02
Low added sugar
Many kids’ shakes are sweetened like a dessert. Compare added sugar per serving, and treat a shake as part of the day’s food, not on top of it.
- 03
No caffeine or stimulants
Skip anything sold as a pre-workout, energy or “performance” product, and anything with caffeine, green tea extract, guarana or similar. Children should not have these.
- 04
Independent testing
Supplements are not checked by the FDA before they are sold, and testing has found contamination in some products. A third-party testing seal is the only outside check you can see on the tub.
- 05
Complete nutrition or protein only
Most kids’ shakes are complete-nutrition drinks: some protein plus carbohydrate, fat, vitamins and minerals, meant to fill gaps for a child who eats very little. A protein-only powder adds the one nutrient most children already get enough of.
Sources: U.S. Food & Drug Administration: Dietary Supplements; American Academy of Pediatrics, HealthyChildren.org: Performance-Enhancing Sports Supplements: Information for Parents
Talk to your pediatrician first
Before you give your child any supplement, ask your pediatrician. They can tell you whether your child needs one, which kind, and how much. Bring the label: the nutrition facts and ingredient list are what they will want to see.
Kids' products we've checked
Filter and sort themProducts the brand makes for children, with the age range from the label. Our score is built for adult protein powders, so complete-nutrition shakes score lower on protein density by design. Read the label details, not just the number.
Kidz Multi-Nutrient & Protein Blend
Tasteless Protein for Kids (Collagen & Whey)
My First Plant Shake – Plant-Powered Complete Nutrition Shake Mix for Kids
Grow Daily Junior 10+ Protein Shake Mix
Oat Milk Plus for Kids (Toddler Protein Drink Mix)
Complan Nutrition Drink Powder for Kids
PediaSure 7+ Specialized Nutrition (India)
Growth Protein Shake (Plant-Based)
Grow Daily Kids 3+ Protein Shake Mix
Kids Protein Nutrition Shake Mix
Mindful Kids Nutrition Protein Shake Mix
Growth Protein Shake (Whey)
NuBest Tall Growth Protein Powder (Vegan)
PediaSure Health & Nutrition Drink Powder (India)
NuBest Tall Growth Protein Powder (Whey)
Premium Growth Shake (Whey Protein & Nutrition Mix)
Do kids need protein powder?
Usually not. Most children get enough protein from food: the U.S. Recommended Dietary Allowance is 13 g a day for ages 1–3, 19 g for ages 4–8 and 34 g for ages 9–13, which a varied diet usually covers. The American Academy of Pediatrics says young athletes who eat a balanced diet do not need protein supplements, and warns that supplements are not checked by the FDA before sale and are sometimes contaminated. A kids' nutrition shake can make sense for a very picky or restricted eater or a child with growth concerns, but only with a pediatrician's guidance. If you do buy one, pick a product made for children with low added sugar, no caffeine or stimulants, and independent testing.
Sources: Institute of Medicine (National Academies): Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, ch. 10 Protein and Amino Acids (2005); American Academy of Pediatrics, HealthyChildren.org: Performance-Enhancing Sports Supplements: Information for Parents; American Academy of Pediatrics, HealthyChildren.org: Nutritional Supplements, Vitamins & Boosting Your Child's Immunity