Protein

I've heard from many friends that getting their children to eat meat is always a challenge and they're wondering about alternative protein sources. I've thrown together a list of non-meat protein sources. If your child has good dairy intake, chances are that protein isn't something that you need to worry about. A typical toddler only needs 16 grams of protein a day, which you can find in 2 cups of whole milk. However it's always ideal to feed your toddler a varied diet so that they are getting their nutrients from a variety of different sources.

Description	Serving Size	Grams of Protein
Veggie burger	1 patty	Varies
Tempeh	1 cup	31
Soybeans, mature cooked, boiled, without salt	1 cup	22
Beans, White beans, mature seeds, canned	1 cup	19
Lentils, mature seeds, cooked, boiled, without salt	1 cup	18
Cornmeal, degermed, enriched, yellow	1 cup	17
Wheat flour, whole-grain	1 cup	16
Wheat flour, white, bread, enriched	137	16
Oat bran, raw	1 cup	16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	1 cup	16
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	1 cup	15
Beans, black, mature seeds, cooked, boiled, without salt	1 cup	15
Buckwheat flour, whole-groat	1 cup	15
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	1 cup	15
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt	1 cup	14
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	1 cup	14
Beans, Kidney beans, red, mature seeds, canned	1 cup	13
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	1 cup	13
Beans, baked, canned, with pork and tomato sauce	1 cup	13
Wheat flour, white, all-purpose, enriched, bleached	1 cup	13
Beans, baked, canned, plain or vegetarian	1 cup	12
Beans, Lima beans, large, mature seeds, canned	1 cup	12
Bulgur, dry	1 cup	12
Quinoa, cooked	1 cup	11
Cornmeal, whole-grain, yellow	1 cup	10
Peas, green, canned, regular pack, drained solids	1 cup	8
Spaghetti, whole-wheat, cooked	1 cup	7
Oat bran, cooked	1 cup	7
Spaghetti, cooked, enriched, without added salt	1 cup	7
Tofu, firm, prepared with calcium sulfate and magnesium chloride	1/4 block	7
Spinach, canned, drained solids	1 cup	6
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	1 cup	6
Buckwheat groats, roasted, cooked	1 cup	6
Bulgur, cooked	1 cup	6
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	1 cup	6
Spinach, cooked, boiled, drained, without salt	1 cup	5
Asparagus, frozen, cooked, boiled, drained, without salt	1 cup	5
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt	1 cup	5
Peas, edible-podded, cooked, boiled, drained, without salt	1 cup	5
Corn, sweet, yellow, canned, vacuum pack, regular pack	1 cup	5
Potato, baked, flesh and skin, without salt	1 potato	5
Rice, brown, long-grain, cooked	195	5
Whole wheat bread	2 slices	5
Broccoli, cooked, boiled, drained, without salt	1 cup	5
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	1 cup	5