11 Mystery High Protein Foods For Picky Eaters

This blog post is written for parents who are upset about their picky eaters children. There are “11 high protein foods for picky eaters” that help you to select suitable food for your children. Mostly at smaller ages children do not eat healthy foods.

They try to eat junk food or food which is not good for their health. So here is the solution to this problem we suggest some food which is tasty and has many health benefits. All these foods contain good amounts of protein.

We also explain the protein quantity which is needed for different age groups you can check below.

What Makes A Picky Eater?

Picky eating is known as selective eating. Small children who eat selective food are considered picky eaters. Sometimes children don’t like new foods.

It is hard to adjust to the new consistency and new taste of food. Children’s taste buds adjust or adopt a new taste when they eat it 10 – 15 times.

If you want your children to eat any food, then in the beginning add a small quantity of food items in his daily routine. After some time, your child gets used to it.

How Much Protein Do Kids Need?

Our topic of discussion is “11 High protein foods for picky eaters” but before discussing we discuss about daily protein consumption of a kid. Protein is an essential macronutrient that plays a vital role in muscle growth and recovery.

So, kids grow at a faster rate compared to an adult. It is important that they consume all macronutrients. So, the quantity of protein that kids need is given below in the table.

AgeProtein Per Day
1 to 3 years old13 grams
4 to 8 years old19 grams
9 to 13 years old34 grams

11 High Protein Foods For Picky Eaters

Here we will tell you some high-protein foods that are good in taste, and you add them to your kid’s diet.


1. Milk

200 ml milk contains 7-8 grams of protein. It also contains calcium and vitamin D which are vital for bone health.

2. Eggs

1 medium size egg contains 6 grams of protein. The interesting thing about eggs is that they provide you with all the essential amino acids.  It maintains heart health and lower triglycerides.

3. Yogurt

100g of yogurt contains 10g of protein. It is an excellent source of protein and enhances healthy probiotic gut bacteria.

4. Cheese

Cheese is loaded with protein and calcium. 50g of cheese contains 13g of protein. It can help to grow bones stronger.

5. Meat

Meat is an excellent source of protein. 200g of meat contains 43g of protein. One of its benefits is recovery and growth of muscles.

6. Fish

Fish contains a high quantity of protein and is low in fat. 200g of fish gives you 44g of protein. It is also rich in minerals such as iron, zinc, magnesium, potassium, and a rich amount of omega-3 fatty acids.

7. Nuts

Nuts are of different types and are excellent sources of protein. It also contains healthy fat, fiber, vitamins, and minerals. It helps in weight management and is effective against heart diseases.

8. Peanut Butter

Roasted peanuts are used to make peanut butter. 50g of peanut butter contains 13g of protein.

9. Protein shake

Protein shakes can be both homemade and factory-made. It is rich in protein. A simple protein shake which is made through protein powder and milk contains around 35g of protein. Ingredients added in protein shakes are of your own choice.

10. Protein bar

Protein bar is made in factories, and it gives you around 20 or more grams of protein per serving. It tastes good and can be a good choice for your kids.

11. Protein Pasta

Protein pasta is a tasty option for your kids. It is also packed with protein. 56g of pasta gives you 10g of protein.

It also contains other essential macro and micronutrients which are important for kids’ growth.

Also Read: Does Barilla Protein Pasta Taste Good?


In the conclusion, we suggest you “11 high protein foods for picky eaters”. These foods are rich in protein and contain other micronutrients that are good for your child’s health.

These nutrients grow your kid faster. Try to eat your meals with your kids so that they can adapt to eating healthy foods.

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