The 10 Best Proteins For Kids, According to a Nutritionist

"Eggs are essentially the perfect protein, with all essential amino acids, plus other vital nutrients, like choline, which is essential for brain health," Largeman-Roth explained.

For quality protein, salmon packs quite a punch. "A 3-ounce serving of salmon contains 17g of protein," Largeman-Roth said. "The DHA omega-3 fats found in fatty fish, including salmon and tuna, are incredibly important for a child's developing brain. And most American kids (and adults) are not getting nearly enough!"

Whether it's on a sandwich or in a sushi roll, tuna is pretty amazing. This heart-healthy meal improves immunity and strengthens those growing bones.

"There's a reason why a PB&J is a kid classic. Not only is peanut butter delicious, it's also a great source of plant-based protein (8 grams per 2 tablespoons) and heart-healthy monounsaturated fats," Largeman-Roth continued. "Just make sure you choose one with no added sugars or oils."

Don't let their size fool you, beans pack quite a punch. "Beans, dried peas, and lentils are the best plant source of protein and also contain high levels of fibre and other nutrients," Largeman-Roth told POPSUGAR.

No need to feel guilty about a little yoghurt. "A 5.3-ounce container of Greek yoghurt contains 14g of protein, plus probiotics for gut health and calcium for growing bones," Largeman-Roth explained. "Also, yoghurt is incredibly versatile, and can be used for breakfast, snacks, dips, and homemade frozen pops."

Get ready to make some hamburgers! "Three ounces of beef contains 25g of protein, plus vitamins B6, B12, zinc, niacin and iron and choline," she revealed.