10 Protein-Rich Food Items For Growing Kids (2024)

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Fish: Omega-3 fatty acids and protein are abundant in fish, including salmon and tuna. Nineteen grams of protein are included in a three-ounce portion of salmon. A fish-friendly option to get fish into your child's diet is to bake fish fillets or fish sticks. (Image Source: Getty)

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Eggs: Eggs are quite versatile and a great source of high-quality protein. About 6 grams of protein can be found in one big egg. They can be eaten boiled, scrambled, or as a component of a vegetable-packed omelette. (Image Source: Getty)

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Milk: In addition to being high in protein, milk also contains important minerals like calcium and vitamin D. About eight grams of protein are included in one cup of milk. Depending on what your child needs nutritionally, choose whole or low-fat milk. (Image Source: Getty)

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Tofu: Plant-based tofu is a highly adaptable source of protein, with around 10 grams of protein per half-cup meal. For an additional protein boost, it may be incorporated into smoothies, stir-fried, or added to soups. (Image Source: Getty)

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Beans and Lentils: Lentils and beans include a lot of fibre in addition to protein. About 18 grams of protein may be found in a cup of cooked lentils. They may be used to make vegetarian patties or added to soups, stews, and salads. (Image Source: Getty)

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Greek Yogurt: Greek yoghurt has nearly twice as much protein as conventional yoghurt and is creamier and thicker. About 10 grams of protein are included in a normal serving, which makes it a fantastic choice for breakfast or snacking. For added taste and nutrition, add fruits and a honey drizzle. (Image Source: Getty)

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Quinoa: Quinoa has all nine of the necessary amino acids, making it a complete protein. About 8 grams of protein can be found in one cup of cooked quinoa. Use it as a side dish, as a foundation for salads, or as a fruit and nut porridge for breakfast. (Image Source: Getty)

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Nuts and Nut Butter: Nuts high in protein include peanuts and almonds, as well as the butters made from them. A serving of peanut butter has around 7 grams of protein. Spread it over whole-grain bread or dip apple slices into it. (Image Source: Getty)

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Chicken Breast: With around 21 grams of protein per 3-ounce meal, chicken breast is a lean protein source. Whether roasted, grilled, or shredded and added to soups and salads, it's a simple ingredient to include in cooking. (Image Source: Getty)

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Cheese: Cheese is a delicious method to give your child more protein in their diet, especially types like mozzarella and cheddar. Approximately 6-7 grams of protein may be found in one ounce of cheese. Serve it as a topping for veggies or as an accompaniment to whole-grain crackers. (Image Source: Getty)

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Inputs by: Priti Korgaonkar, Nutritionist, AS-IT-IS Nutrition (Image Source: Getty)