As a pediatric dietitian, I get a lot of questions about high protein foods for babies—how much they need, what counts as “enough,” and what to do if they’re not big fans of meat. If you’ve ever wondered whether your baby is getting the right balance, you’re not alone.
Let’s take the pressure off and walk through what you really need to know.
Protein is a building block for your baby’s muscles, brain, and immune system. It also brings along important nutrients like iron, which babies need more of around 6 months when their natural iron stores begin to drop.
Beyond nutrition, protein-rich foods offer texture which is key for helping your baby learn to chew, self-feed, and become a confident eater. Variety here is your best friend!
For more details on protein if you have a picky eater, check out my Complete Guide for Protein for Picky Eaters.
How Much Protein Does My Baby Need?
The good news: you don’t need to count grams or track every bite. But having a general idea can be helpful when you’re reading food labels or double checking that they’re eating enough.
| Age | Protein Needs |
|---|---|
| 7-12 months | 0.55 grams per pound |
| 1-4 years | 0.45 grams per pound |
That might sound like a lot at first, but once you spread it out over meals and snacks, it usually adds up easily without needing to track every bite.
Here’s what that could look like in a day:
- 20 oz of breast milk or formula → 6g
- ¼ cup mashed black beans → 3g
- ½ slice soft whole grain toast with thin spread of sunflower seed butter → 2g
- ¼ cup full-fat Greek yogurt → 4g
Just from these common foods, you’re already at or above the 12-grams!
And remember, most babies naturally eat a variety over the course of the day, so you’re probably closer than you think.
How to Serve Protein to Babies
As breast milk or formula decreases, aim to offer a protein source at every meal. This helps meet their needs and supports growth – and it doesn’t have to be meat every time.
Safe Sizes
Protein-rich foods like meat can be tricky to serve safely to babies when introducing solid foods. The texture and size really matter, especially when they’re just learning to chew and swallow. Always make sure the food is soft, moist, and prepared in a way that matches your baby’s developmental stage.
If you’re ever unsure, my favorite resource for checking how to safely serve different foods is Solid Starts – they have great visuals and guidance that make it easy to feel confident.
Mix It Up
Offer your little one a variety of animal-based protein (heme) and plant-based (non-heme) proteins throughout the week.
This not only helps your baby get a wider range of nutrients and essential amino acids, but also supports texture exploration and builds confidence with different types of foods.
Minimize the Salt
Some proteins like deli meats or cheese can be high in sodium. Choose low-sodium or unseasoned options when possible.
20 High Protein Foods for Babies
1. Eggs, 6 grams protein per egg
- 6–9 months: well-cooked omelet strips or mashed hard boiled egg with water
- 9–12 months: bite-sized pieces of omelet or hard boiled egg
- 12+ months: any variety! Scrambled, boiled, omelet, etc
2. Chicken, 7 grams protein per 2 oz cooked
- 6–9 months: purees, drumstick, or a long flat slice
- 9–12 months: shredded pieces (make sure they aren’t dry)
- 12+ months: bite-sized pieces
3. Turkey, 7 grams protein per 2 oz cooked
- 6–9 months: purees, drumstick, or a long flat slice
- 9–12 months: shredded pieces (make sure they aren’t dry)
- 12+ months: bite-sized pieces
4. Salmon, 5 grams protein per 1 oz cooked
- 6–9 months: well-cooked salmon strips or patties
- 9–12 months: flaked bite-sized pieces
- 12+ months: larger flaked pieces
5. Beef, 7 grams protein per 2 oz cooked
- 6–9 months: purees, long flat strip, on the bone, or ground beef mixed with mashed potatoes
- 9–12 months: flat shreds or bite-sized pieces of ground beef
- 12+ months: bite-sized pieces or strips
6. Plain Greek Yogurt, 4 grams protein per ¼ cup
- 6–12+ months: spoon-feed plain or mix with fruit purée.
7. Cottage Cheese, 5 grams protein per ¼ cup
- 6–12+ months: spoon-feed plain or mix with fruit purée.
8. Cheese, 5 grams protein per 1 oz (low sodium)
- 6–9 months: flat thin slices
- 9–12 months: shredded cheese
- 12+ months: bite-sized cubes
9. Soft-Cooked Tilapia, 5 grams protein per 1 oz cooked
- 6–9 months: debones filet
- 9–12+ months: small bite-sized pieces
10. Whole Milk, 8 grams protein per 1 cup
- 6-12: Avoid serving as a beverage, you can include as an ingredient in oatmeal, baked goods, etc
- 12+ months: Serve in a straw or open cup during meals
11. Tofu, 4 grams protein per ¼ cup
- 6–9 months: long thin strips
- 9–12+ months: bite-sized cubes
12. Lentils, 4 grams protein per ¼ cup cooked
- 6–12+ months: mashed or well-cooked and softened scoopable lentils
13. Chickpeas, 3 grams protein per ¼ cup cooked
- 6–9 months: blend into hummus or mash into purees.
- 9–12 months: flattened
- 12+ months: whole chickpeas
14. Black Beans, 3.5 grams protein per ¼ cup cooked
- 6–9 months: purees or mashed
- 9–12 months: flattened
- 12+ months: whole black beans
15. Quinoa, 4 grams protein per ¼ cup cooked
- 6+ months: as porridge or in large soft shapes
- 12+ months: well-cooked
16. Peas, 2 grams protein per ¼ cup cooked
- 6–9 months: purees or mashed
- 9–12 months: flattened
- 12+ months: whole black peas
17. Nut Butters, 3.5 grams protein per tbsp
- 6+ months: thinned with water or mixed into yogurt/oatmeal
- 12+ months: creamy or smooth
18. Oats, 3 grams protein per ¼ cup dry
- 6–9 months: Serve as soft porridge with milk or fruit.
- 9–12 months: Mix in nut butter, yogurt, or chia.
- 12+ months: Bake into soft muffins or oatmeal fingers.
19. Edamame, 5 grams protein per ¼ cup shelled
- 6–9 months: mashed into purees.
- 9–18 months: halved
20. Chia Seeds, 2 grams protein per tbsp
- 6–12+ months: soak into chia pudding with breast milk or formula.
Protein for Babies FAQ
What foods are high in protein for babies?
Babies can enjoy a wide variety of protein-rich foods including meats, beans, eggs, yogurt, tofu, and cheese. There’s no need to wait on these as long as they’re served safely for your baby’s age and development.
What’s a high-protein breakfast for babies?
- Scrambled eggs + avocado + soft toast
- Greek yogurt + mashed berries + chia seeds
- Oatmeal cooked with milk + peanut butter swirl
What are symptoms of not getting enough protein?
It’s rare in well-fed babies, but signs might include poor growth, low energy, or delayed milestones. Always talk to your pediatrician if you’re concerned.
Can too much protein be bad?
Yes, excessive protein can strain a baby’s kidneys, especially if fluid intake is low. That’s why balance is key. You don’t need to overdo it, just include one or two source of protein per meal.
How do I add protein for a picky eater?
The key here is to maximize protein with textures they do well with, and slightly challenge them with new textures. Remember – the first two years of life are when you’re setting your baby’s texture/taste preferences. So even if it appears they “don’t like” something, keep offering it!
Every baby eats at their own pace. Some love chicken right away, some need a few tries. That’s normal. Keep offering a variety of proteins in ways your baby can safely enjoy and trust that you’re doing great!
If you’re still feeling unsure, I’m here to help. Book a free 10-minute phone consultation and we can walk through your baby’s needs together.
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