The 8 Best Protein Powders and Shakes for Kids of 2024

Protein is essential for growing children since it's involved in many body processes, including building muscle, tissue, skin, and bones. If you are concerned about your child getting enough protein, particularly if they are picky eaters, you may consider protein powders or protein shakes. However, most children who eat a varied diet do not need protein powders or shakes.

Nevertheless, there are certain situations in which protein powders and shakes can be beneficial for your child. If your child is a very picky eater, has trouble gaining weight, or has a hard time getting enough protein in their diet due to allergies, medical conditions, sensory issues, or other restrictions, then a protein powder or shake may come in handy.

To find the best protein powders and shakes for kids, we tested 11 of the top products available on the market. We tested them for flavor, texture, aftertaste, smell, and value, and narrowed down our top eight choices. We also spoke with pediatric dietitians about when protein shakes, and powders are appropriate for kids and what to look for in a protein supplement.

A Note About Supplements

Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications your child is taking. Please always speak with a healthcare provider first to discuss any supplements you plan on giving a child.

Our Favorites

Best Overall: Else Nutrition Plant Protein Nutritional Shake for Kids

Else Nutrition 

Why We Recommend It

Else Nutrition Plant Protein Nutritional Shake for Kids is our top pick because of its nutritional profile, good taste, third-party testing, and quality ingredients. 

We really like that this protein powder has a smooth and creamy texture, a pleasant smell, and no aftertaste. It dissolves well in water without leaving behind a gritty aftertaste children might not like. We also like that this protein powder is versatile, as it's easy to add to smoothies, oatmeal, or other baked goods. It's also lactose-free and contains 28 grams of carbs and 8 grams of fat per serving, making it a more well-rounded powder. This can be helpful if your child has a small appetite and has trouble getting enough calories. Cinthia Scott, RD, IBCLC, says she sometimes recommends Else Nutrition Shakes due to the lower added sugar content and simple ingredients list.

Else Nutrition Plant Protein is certified organic and has a Clean Label Project Purity Award, which means it is tested for toxins, pesticide residues, and heavy metals. Given that most protein powders can be a source of heavy metals, this is a big plus.

But Take Note

The recommended serving size is five scoops, which may be challenging for some kids to finish. Our testers also felt the powder tasted more nutty and earthy than vanilla-flavored and that a child might prefer a sweeter option.

Product Details:

Protein source: Almonds
Serving size: 6 scoops (45 grams)
Protein per serving: 5 grams
Sugar per serving: 4 grams
Dietary considerations: Dairy-free, vegan, soy-free, gluten-free, organic
Third-party tested: Yes

Parents / Joy Kim

Best Chocolate Flavor: Nurished Mighty Milk

Nurished

Why We Recommend It

If your child is a fan of chocolate, they'll probably love Nurished Mighty Milk. This spruced-up chocolate milk contains whey protein isolate, a milk protein that is typically easy to digest and contains a comprehensive amino acid profile. Whey protein isolate is also low in lactose, so your child may still be able to enjoy this powder if they are lactose sensitive.

The recommended serving size is one scoop for ages one to three, and two scoops for ages four and up, providing four and nine grams of protein, respectively. It also contains 18 vitamins and minerals, a probiotic blend, and spinach leaf powder. While the added probiotic may boost healthy gut bacteria, you should note that your child may not benefit from it if they have underlying gut issues or take other probiotic supplements.

During testing, we liked this powder's chocolatey taste and smell, as well as its smooth texture. It does not smell or taste artificial like some other protein powders, which may appeal to children. We also noted that picky eaters who don't like trying new things may enjoy familiar flavors like chocolate, making this powder a great option. If your child prefers berry flavors, this powder also comes in strawberry flavor.

But Take Note

Since whey protein is derived from milk, this is not a suitable option if your child has a dairy allergy. There is also a slightly metallic aftertaste, but it is not overly noticeable. It's also not clearly third-party tested.

Product Details:

Protein source: Whey protein isolate
Serving size: 1–2 scoops (19 grams)
Protein per serving: 9 grams
Sugar per serving: 3 grams
Dietary considerations: Gluten-free, non-GMO
Third-party tested: No

Parents / Joy Kim

Best Protein Powder for Kids Ages 3–9: Healthy Heights Grow Daily 3+ Pediatric Shake Mix

Amazon

Why We Recommend It

Healthy Heights Grow Daily 3+ Pediatric Shake is a good option for kids three and up, providing 12 grams of protein per two-scoop serving. The daily recommended protein intake for kids aged 1 through 3 is 13 grams per day, for those ages 4 through 8 years, the recommended amount is 19 grams daily, and for ages 9 through 13, the recommendation increases to 34 grams per day. The higher amount of protein per serving in this protein powder may help your child meet their needs if they're not able to consume protein from whole food sources. Jenny Janov, MPH, RDN, says she sometimes recommends Healthy Heights for kids who don't eat a lot of dairy and have struggled with growth.

We found this protein powder to have a pleasant chocolatey taste. We especially like its creamier texture when combined with milk rather than water. It is a versatile powder that can be mixed into water or smoothies or added to other items such as yogurt or pancakes.

The protein is derived from whey protein concentrate, so it is also a good source of calcium, with 15% of the Daily Value. It also contains five grams of fat and 22 grams of carbohydrates per serving and is soy-free, gluten-free, and peanut-free.

But Take Note

Our testers noted this protein powder has a chalky texture, which some children may find off-putting. When paired with water, it tastes like watered-down chocolate milk, so it may be a good powder to add to milk, milk substitutes, smoothies, pancakes, or other soft foods.

Product Details:

Protein source: Whey protein concentrate
Serving size: 2 scoops (43 g)
Protein per serving: 12 grams
Sugar per serving: 9 grams
Dietary considerations: Soy-free, gluten-free, peanut-free, non GMO 
Third-party tested: No

Parents / Joy Kim

Best for Picky Eaters: Healthy Heights KidzProtein Shake Mix

Healthy Heights 

Why We Recommend It

Protein shakes and powders can be particularly useful for picky eaters. If your child does not like many protein-rich foods, consider trying Healthy Heights KidzProtein Shake Mix. 

This protein powder comes in vanilla, chocolate, and strawberry flavors. It is derived from whey protein concentrate, a milk protein, and it also contains added vitamins and minerals, including 40% of the Daily Value of vitamin D and 15% of the Daily Value of iron. While it is not suitable for those with a dairy allergy, it is gluten-free, soy-free, and peanut-free.

Our testers tried the vanilla powder and found it to have a delicious taste, a smooth texture, and no aftertaste that kids might not like. The vanilla taste is subtle rather than artificial or overpowering, which might appeal to children who prefer more neutral flavors. The consistency is similar to milk, without any clumps or grainy feeling, which children with sensory challenges may prefer.

But Take Note

We noticed the protein powder has a somewhat oily smell. Once mixed with water, however, the smell was not noticeable. While it is a pricier option, the taste, texture, and high-quality ingredients make it worth it.

Product Details:

Protein source: Whey protein concentrate
Serving size: 1 scoop (27 g)
Protein per serving: 10 grams
Sugar per serving: 5 grams
Dietary considerations: Gluten-free, soy-free, peanut-free
Third-party tested: No

Parents / Joy Kim

Best for Kids Over 10: Healthy Heights Grow Daily 10+ Shake Mix Powder

Amazon

Why We Recommend It

Healthy Heights Grow Daily 10+ Shake Mix Powder is marketed toward children over the age of 10 looking to build muscle mass. With 18 grams of protein per serving, this may be a good option for older kids who play sports and need to increase their protein. The protein is derived from whey protein concentrate, a high-quality milk protein. It also contains 10 grams of fat and 31 grams of carbohydrates, making this a more well-rounded protein powder.

During testing, we found this protein powder to have a rich chocolate flavor, smooth texture, and a pleasant consistency. Our tester described this powder as tasting like hot chocolate and noted that it dissolves well in water without leaving behind any unpleasant sediment. Since taste and texture are often important considerations for children, this is a big plus. The manufacturer recommends mixing two scoops with six ounces of water or milk, but this powder can also be added to smoothies, oatmeal, or baked goods. 

White this product is on the more expensive side, we think the high protein content, delicious taste, and smooth texture make it a worthy investment. The packaging markets this product towards boys, but it can be a great option for any child looking for a protein powder with greater amounts of protein.

But Take Note

The smell of the dry powder is somewhat intense, but this changes once the powder is mixed with water. You should also note this protein powder contains stevia, which may or may not suit your taste preferences. It is also not suitable for those with dairy allergies.

The 31 grams of carbohydrate per serving comes from maltodextrin, which is considered a more processed carbohydrate. However, the higher carbohydrate amount can be helpful if given after exercise to help refuel muscles.

Product Details:

Protein source: Whey protein concentrate
Serving size: 2 scoops (67 g)
Protein per serving: 18 grams
Sugar per serving: 9 grams
Dietary considerations: Soy-free, gluten-free, peanut-free, non GMO 
Third-party tested: No

Parents / Joy Kim

Best Plant-Based: Orgain Organic Kids Nutritional Vegan Protein Shake

Amazon

Why We Recommend It

If your child follows a vegan diet, has a dairy allergy, or prefers plant-based options, Orgain Organic Kids Nutritional Vegan Protein Shake is a hearty protein shake that will add a boost of protein to their diet. This shake comes ready to go, making it ideal for busy days as you don't have to mix it with water or other liquids. Ashley Smith, Pediatric Dietitian, says protein shakes can also be a nutrient-dense and portable option that packs in more nutrition when compared to other pre-packaged snacks.

One carton contains eight grams of protein from pea protein and chia seeds, along with eight grams of fat and 26 grams of carbohydrates, making this a well-rounded drink. It also has a vitamin and mineral blend as well as a fruit and vegetable blend for added nutrients. Of note, it contains 25% of the Daily Value for vitamin B12 and 20% of the Daily Value for both zinc and iron, nutrients that can be more challenging to obtain on a vegan diet.

During testing, we noted that this drink has a creamy texture and mild chocolate smell and is not overly sweet compared to regular pre-packaged chocolate milk. The consistency is similar to milk without being too heavy or too thin. It is free from dairy, soy, and gluten and does not contain any artificial colors or preservatives.

But Take Note

We found this drink to be somewhat artificial tasting, with a slight protein aftertaste. The aftertaste does not however linger, so it may not be an issue for all children. We also preferred the taste of this shake when served cold rather than at room temperature.

Product Details:

Protein source: Organic protein blend (organic pea protein, organic chia seeds)
Serving size: 1 carton (237 ml)
Protein per serving: 8 grams
Sugar per serving: 9 grams
Dietary considerations: Dairy-free, vegan, soy-free, gluten-free, USDA Organic 
Third-party tested: No

Parents / Joy Kim

Best Texture: Metagenics MetaKids Nutrition Powder

Amazon

Why We Recommend It

Some children are particular about the texture of their food. If your child prefers very smooth drinks, Metagenic MetaKids Nutrition Powder might be a good choice. Our testers described this protein powder as silky smooth and lightly creamy, making for a satisfying drink. This powder also received high marks for flavor. We tried vanilla, which tasted natural with a hint of cinnamon without being cloyingly sweet or artificial. 

One scoop of this powder provides eight grams of protein from rice protein, making it suitable for those looking for a plant-based option. It also contains a blend of vitamins and minerals including plant-based DHA, a form of omega-3 fats important for brain development that can be challenging to obtain on a plant-based diet.

The manufacturers state that they participate in third-party testing, providing test results for consumers. You can give this protein powder to your child without having to worry about heavy metal or toxin contamination.

But Take Note

Although this protein powder is on the more expensive side, given the high marks received for texture and taste, it is a product the whole family can enjoy.

Product Details:

Protein source: Rice protein concentrate
Serving size: 1 scoop (27 g)
Protein per serving: 8 grams
Sugar per serving: 4 grams
Dietary considerations: Gluten-free, non-GMO
Third-party tested: Yes

Parents / Joy Kim

Best Unique Flavors: Pounamu Immune Defense Kids Protein Powder Blend

Amazon

Why We Recommend It

If your child loves cereal, Pounamu Immune Defense Kids Protein Powder Blend might be a delicious and affordable option. You get a good amount of product at a lower price than many other protein powders. 

Another big plus is the taste of this protein powder, which children will enjoy. Our testers found Pounamu Immune protein powder tasted like cereal milk, with a sweet and fruity flavor when mixed with water. It also comes in berry coconut and cinnamon honey cereal flavors. We like that you can add more or less water to enhance or minimize the flavor or mix the powder with milk or smoothies. It has a very smooth texture and dissolves well in liquid without leaving behind any residue.

This powder also received high marks for its nutrition profile. It contains 13 grams of protein per serving from whey protein concentrate and is low in added sugars (and total carbohydrates), sweetened instead with monk fruit. It contains 130% of the Daily Value of Vitamin D, a necessary nutrient for building strong bones. We also appreciate that this powder is made from grass-fed, free-range cows, has no growth hormones or glyphosate (pesticide) residue, and is cold-pressed (instead of treated with high heat) to get the whey protein. And it is free of gluten and soy.

But Take Note

This protein powder has a somewhat artificial taste, although we did not find that to detract from the overall experience during testing. The powder itself also has a somewhat unappealing smell, but once mixed with water the smell is pleasant and fruity. 

Product Details:

Protein source: Whey protein concentrate 
Serving size: 1 scoop (19.79 g)
Protein per serving: 13 grams
Sugar per serving: 2 grams
Dietary considerations: Gluten-free, kosher
Third-party tested: No

Parents / Joy Kim

Should My Child Take Protein Powders or Shakes?

Scott says she does not generally recommend protein supplements for young children, as most young kids consume more than their daily recommended protein amount. While many kids may not need a protein supplement, certain situations in which your child may benefit from protein powders or shakes include:

Children with severe picky eating or sensory issues: If your child is a severely picky eater and does not like many protein-rich foods, you may want to consider protein powders or shakes. However, given that many children (even those who are picky eaters) still manage to get enough protein, we recommend getting assessed by a healthcare provider first. Smith cautions against jumping into using protein supplements without first focusing on adopting healthy habits, as this can make it challenging for children to add variety to their diets and meet their nutritional needs. She says they can be a good option, though, for kids with low appetites or little time between activities. 
Those with food allergies or sensitivities: Children with allergies or sensitivities to foods such as dairy, fish, nuts, or soy may benefit from protein supplements if they are unable to obtain adequate protein through whole food sources.
Children following a restrictive diet due to medical or religious reasons: If your child omits certain foods for medical or religious reasons, a protein supplement can be a useful way to increase their intake.

Those with an underlying medical condition that increases protein needs: Certain medical conditions can increase protein needs. This might include children with chronic illnesses, cancer, wounds, or burns. If your child is not able to get enough protein due to increased needs, a powder or shake can be an easy way to boost their intake. If your child has a medical condition, we recommend speaking with a healthcare provider before using protein powders and shakes.
Children with trouble gaining weight or growing: If your child is struggling to gain weight, protein shakes and powders can be a helpful and convenient way for them to increase their nutrient intake. As shakes are often not as voluminous as whole foods, kids may be able to drink larger quantities.

As with most nutrients, too much protein can be harmful for kids and can lead to dehydration, weight gain, and in extreme cases, kidney and liver damage. Janov says kids who eat large portions of protein at every meal from sources such as meat, dairy, nuts, and beans can end up consuming excess protein if they also incorporate shakes and powders. Yet even if it seems like your child has a limited diet, most are able to obtain enough protein from whole food sources. Toddlers, in particular, need only small amounts of protein to grow. We recommend speaking with a healthcare professional to determine if protein powders and shakes are appropriate for your child.

Our Supplement Testing Process

When testing the top protein powders and shakes, we mixed the powders with the recommended amount of water according to each product label. We tested shakes at room temperature and after being chilled in the refrigerator. We considered the following criteria:

Flavor: We analyzed whether the flavor was true to the package description, whether it tasted artificial, or whether it had any other strong notes.
Texture: Our testers checked whether the protein powders dissolved completely when mixed with liquid or if they left behind any sediment. We noted the mouthfeel and when the texture was smooth and easy to drink or grainy, clumpy, or chalky. 
Aftertaste: We noted whether the protein powders and shakes left behind any aftertaste and if that impacted the overall experience.
Smell: When opening the protein powders, we first took note of the smell to see if it matched the advertised flavor. We checked to see whether the smell changed once mixed with liquid and whether or not it was pleasant.
Value: We analyzed each product's value in terms of price per serving and whether or not we felt it was worth it based on the overall experience.

Our Experts

We spoke to pediatric dietitians about when protein powders and shakes are appropriate for kids and what to look for in a protein supplement.

Cinthia Scott, RD, IBCLC, known as The Baby Dietitian
Ashley Smith, RDN, Pediatric Dietitian and mom to three picky eaters
Jenny Janov, MPH, RDN, Pediatric Dietitian and owner of Eat Play Thrive Nutrition

Factors to Consider When Shopping for Protein Powders and Shakes for Kids

How Much Protein Do Kids Need? 

According to the Dietary Reference Intakes, kids require the following amounts of protein per day:

0–6 months: 9.1 grams
6–12 months: 11 grams
1–3 years: 13 grams
4–8 years: 19 grams
9–13 years: 34 grams
14–18 years: 52 grams

While there is no established Tolerable Upper Intake Level (UL) for protein, too much protein can strain the kidneys or liver, lead to dehydration, or result in excess weight gain. We recommend speaking with a healthcare provider if you are unsure whether or not your child is getting adequate amounts of protein.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications your child is taking.

Protein powders and shakes can contain added sugars, which you may prefer to limit. Some also contain non-nutritive sweeteners such as monk fruit or stevia, artificial sweeteners like sucralose, and sugar alcohols such as sorbitol. Sugar alcohols can sometimes cause stomach upset, especially when consumed in large amounts.

Some protein powders and shakes also contain added vitamins, minerals, and probiotics. When considering a protein supplement, you should take into consideration your child's overall diet and any other supplements they may be taking, as it is possible to get too much of some vitamins or minerals.

Types of Protein Powders and Shakes 

Protein powders and shakes contain protein from varying sources. Some are animal-based, while others are derived from plants. This includes:

Whey protein isolate: Whey protein isolate is a milk-based protein. It is often low in fat and lactose and is typically well-digested and absorbed. Those who are lactose sensitive may be able to tolerate whey protein isolate. It is a quality protein source that contains all essential amino acids.
Whey protein concentrate: Whey protein concentrate is another milk-based protein with all essential amino acids. It is usually higher in fat and lactose but is also well absorbed by the body. 
Soy protein: If your child has a dairy allergy, follows a vegan diet, or prefers plant-based options, consider vegan protein powders made with soy protein, which is derived from soybeans. Soy protein is a complete protein, meaning it contains all of the essential amino acids.
Pea protein: Pea protein is another high-quality plant-based protein with all essential amino acids. It is extracted from split peas and can be a good source of iron.
Rice protein: Rice protein is a complete vegan option derived from rice. This can be a good option if you are looking for a vegan protein source, but your child has a soy allergy.

Protein Powders vs. Protein Shakes

Deciding on a protein powder vs. a protein shake may come down to personal preference. Protein shakes are ready-made drinks that you can take on the go and that don't require any mixing. Protein powders need to be mixed with liquids or added to baked goods, but this also means they are more versatile and can be used in a variety of ways.

Smith says shakes are useful due to their portability, but she otherwise recommends powders for their versatility. Protein powers allow families more leeway in terms of preparation, as you can blend them with other nutrient-dense ingredients and different types of foods. Scott also says powders may contain fewer ingredients and less added sugar, plus they can be added to favorite foods to make them more enticing. Janov also likes powders as they allow you to adjust the dose so you can play around with amounts to find what works for you and your child. She also says shakes can sometimes be too much volume for kids to drink.

Flavors, Taste, and Texture

Protein powders and shakes come in a variety of flavors, tastes, and textures. Many come in flavors children like, such as chocolate, vanilla, and strawberry, but you may need to experiment a bit to find the flavors your child likes best. Texture is also an important consideration, as some powders may blend better than others. If your child tends to prefer specific textures, this is something you will want to take into account.

Who We Are

Tamar Kane, MS, RD, is a registered dietitian and marathon runner who constantly applies sports nutrition principles to her training. She believes developing the right nutrition program for your sports activity level is as important as your athletic training (and for your growing kids). She holds a master of science in nutrition and exercise physiology from Columbia University.