The interest in plant based protein has been growing since the last few years, especially among the health conscious parents. However, as a parent, it is important to know about plant protein vs animal protein for kids before you decide to eliminate anything. Read along to understand if the plant based protein is enough for the growth or is animal protein still supreme.
Table of Contents
Protein is a necessary macronutrient for a child’s healthy growth and development, yet both plant-based and animal protein are in short supply for children. Different types of amino acids serve as building blocks for various proteins. Amino acids are divided into two categories: essential and non-essential amino acids. Out of 20, 9 essential amino acids cannot be produced by the body and must be received from diet. They are important for proper growth and development. The body is dependent on complete protein for various different functions like:
Protein shortage can result in stunted growth, decreased immunity, lower academic performance, lethargy, and weariness.
Animal protein contains all nine necessary amino acids in suitable amounts as required by the human body, making it a complete protein.
However, excessive intake of animal based protein through red and processed meat should be avoided as it can lead to heart diseases.
Most plant based protein sources lack some or all nine essential amino acids, making them incomplete proteins.
With smart combinations, complete amino acid profile can also be achieved through plant based protein sources.
Both plant based protein and animal protein sources can supply a child’s protein needs. Read along to spot the nutritional differences in Plant Protein vs Animal Protein.
Plant Based Protein | Animal Based Protein |
| Majority are incomplete proteins except soyabean, quinoa, and pistachios | Complete protein as it has all essential amino acids |
| Lower protein content per 100g | Higher protein content per 100g |
| High in fiber and phytonutrients | High in Vitamin B12 and Iron |
| Lower absorption and digestibility | Higher absorption and digestibility |
| Lower saturated fat | Higher saturated fat especially red and processed meat |
| Beneficial for weight management | Beneficial for increasing muscle mass |
| Supports gut health | May or may not support gut health |
Yes, children can absolutely thrive on a predominantly vegetarian diet with smart planning. Because the bulk of plant based protein sources are incomplete proteins lacking certain critical amino acids, with the exception of some like soy, quinoa etc. You may always mix them with other compatible incomplete proteins to get the composition of complete proteins. This technique is especially useful for vegetarians and vegans.
Recipes for common Indian cuisine can be changed to increase protein quality and quantity. This can be done without changing the taste or making significant modifications. The combination of cereal pulses, as well as the addition of dairy products such as curd, paneer, buttermilk, or cheese, and nuts, increase the protein level of the meal and help it meet the needs.
Making sure that your child’s plate is not only nutrient dense but also balanced is the key to promote your child’s growth and development. The plate should have:
Both plant based protein and animal protein for kids offer different benefits. While a mix of both can be the most effective way to meet the protein requirements, thriving on a completely plant based diet is also possible with smart planning. If you are finding it difficult to include enough protein in your child’s diet, then you can rely on Complan as it not only has all the essential amino acids but also important micronutrients to support your child’s healthy growth and development.
1. Is animal protein better than plant protein for kids?
Not necessarily. While animal protein is a complete protein and hence better digested and absorbed, smartly combining different plant based protein sources can also provide complete protein. Certain plant protein like soy protein are also complete protein.
2. Can plant protein support my child’s growth?
Yes, with smart combinations and variety, plant based protein sources can also promote your child’s optimal growth.
3. What are the best plant based protein sources for toddlers?
Complete plant based sources like soyabean, quinoa, and pistachios can be given as is or smartly combine different incomplete plant based protein sources to make them complete. Example: dal rice, paneer pulao, dal dhokla, dal baati, thalipeeth, khichdi, handvo, soya pulao etc.
1. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Macronutrient Intake, Imbalances, and Interventions. In: StatPearls. Treasure Island (FL): StatPearls Publishing; August 8, 2023.
2. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
3. Craine, E. B., & Murphy, K. M. (2020). Seed Composition and Amino Acid Profiles for Quinoa Grown in Washington State. Frontiers in nutrition, 7, 126. https://doi.org/10.3389/fnut.2020.00126
4. Kudełka, W., Kowalska, M., & Popis, M. (2021). Quality of Soybean Products in Terms of Essential Amino Acids Composition. Molecules (Basel, Switzerland), 26(16), 5071. https://doi.org/10.3390/molecules26165071
5. Derbyshire, E., Higgs, J., Feeney, M. J., & Carughi, A. (2023). Believe It or ‘Nut‘: Why It Is Time to Set the Record Straight on Nut Protein Quality: Pistachio (Pistacia vera) Focus. Nutrients, 15(9), 2158. https://doi.org/10.3390/nu15092158
6. Dimina, L., Rémond, D., Huneau, J. F., & Mariotti, F. (2022). Combining Plant Proteins to Achieve Amino Acid Profiles Adapted to Various Nutritional Objectives-An Exploratory Analysis Using Linear Programming. Frontiers in nutrition, 8, 809685. https://doi.org/10.3389/fnut.2021.809685
7. Mariotti, F., & Gardner, C. D. (2019). Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients, 11(11), 2661. https://doi.org/10.3390/nu11112661
8. Lim, M. T., Pan, B. J., Toh, D. W. K., Sutanto, C. N., & Kim, J. E. (2021). Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(2), 661. https://doi.org/10.3390/nu13020661
9. Ferrari L, Panaite SA, Bertazzo A, Visioli F. Animal- and Plant-Based Protein Sources: A Scoping Review of Human Health Outcomes and Environmental Impact. Nutrients. 2022;14(23):5115. Published 2022 Dec 1. doi:10.3390/nu14235115
10. Indian Council of Medical Research–National Institute of Nutrition. (2023). My plate for the day. https://www.nin.res.in/downloads/My_Plate_English.pdf
You have clicked on a link which leaves Zydus wellness's website, and you will be redirected to a third party website. Zydus Wellness makes no representations nor has any supervision or control over the quality, content, reliability or security of the third party website, nor shall Zydus / its affiliate be responsible / liable for its use.
