Top 10 foods rich in protein to increase height

In this article, we will explore additional protein sources that are also rich in calcium to support height growth. Let’s dive in and discover these foods!

Is protein a thing?

Calcium is considered a crucial element for bone strength and growth, while protein is an essential nutrient that the body needs to build and repair cells, allowing them to function properly.

How does protein increase our height?

Proteins are composed of around 20 different amino acids that support growth and aid in various bodily functions. They also contribute to height growth by building and repairing tissues that make up the body’s structural components.

Meeting your daily protein requirements is not difficult, as there are many different foods that are rich in protein. The recommended daily protein intake varies depending on age and gender. For example, babies need about 10 grams of protein per day, while school-aged children need between 19 and 34 grams. Teenage boys and girls require around 52 grams and 46 grams, respectively. For adults, the recommended daily protein intake is about 56 grams for males and 46 grams for females.

However, the amount of protein you need may vary depending on factors such as age, weight, and activity level. To ensure that you are consuming adequate protein in your diet, it is important to explore different sources of protein and plan your meals accordingly.

10 of the best protein-rich foods for increasing the height of your child.

Chicken Fishes
Peanut butter Soybeans
Greek yogurt Egg whites
Low-fat milk Cottage cheese
Blackberries and raspberries Quinoa



A 3-ounce (85-gram) portion of chicken contains approximately 20g of protein, which is roughly 50% of your daily protein requirements. In addition to protein, chicken is also a good source of vitamin B12 and taurine, which are essential for maintaining height and regulating bone growth. Consuming poultry offers numerous benefits for people of all ages and ailments, particularly those who require more protein.

One great way to use chicken is to make bone broth using the bones. A cup of bone broth is also a good source of 20g of minerals.


Eating fish is a great way to boost your height with a delicious and healthy source of protein! Fish like sardines, halibut, and cod are not only high in protein, but also contain vitamin D which is essential for bone growth. For example, a cup of halibut cooked in a pan contains 42 grams of high-quality protein, while most white-fleshed fish contain between 20-25 grams of protein per cup. Fish is a satisfying and nutritious source of protein that is widely available in supermarkets, making it easy to incorporate into healthy home-cooked meals.

Peanut butter

Two tablespoons of peanut butter, which is about one ounce, contain eight grams of protein, accounting for around 15% of your daily protein needs. If you opt for natural peanut butter without added salt or sugar, two tablespoons provide only five grams of protein. Toast with peanut butter is a classic and tasty meal option. You can also add peanut butter to smoothies, oatmeal, or milkshakes for a delicious and protein-packed snack.


Soybeans are a highly nutritious food that is rich in protein and can provide a good source of energy for height growth. Consuming 2 ounces of soybeans per day can help increase tissue and bone density and mass, which can contribute to height growth. In fact, 1 cup (6 ounces) of cooked soybeans can provide approximately 29 grams of protein. Soybeans can be added to a variety of dishes, such as salads and rice, and can also be consumed in the form of soy milk or tofu.

Greek yogurt

It is important to note that Greek yogurt is actually higher in protein than regular yogurt, containing approximately 23 grams of protein per 8-ounce serving. This makes it an even better option for those looking to increase their protein intake and support their height growth. Additionally, Greek yogurt is rich in calcium, which is essential for strong bones, and probiotics, which can improve gut health and overall immunity. Greek yogurt can be eaten alone, used as a healthy substitute for sour cream or mayonnaise, or added to smoothies and other recipes.

Egg whites

That’s correct! Egg whites are a great source of protein and can be used in a variety of dishes to help meet your daily protein needs. They are low in calories and fat, making them a healthy option for those looking to maintain or lose weight. You can also use them in baking recipes as a substitute for whole eggs to reduce the fat and cholesterol content.

Low-fat milk

Milk is well-known for its high calcium content, which is essential for bone development and maintaining a strong skeleton. But did you know that consuming, drinking, or adding low-fat milk to your cereal is also a great way to get protein? Eight ounces (240ml) of low-fat milk provides about 8 grams of protein. However, it is important to note that those who have allergies or intolerance to dairy products should avoid milk.

Overall, including milk in your diet is a great way to supplement protein and other micronutrients that can help support bone health and promote growth.

Cottage cheese

Cottage cheese is another protein-rich food that is important for growth as it contains a significant amount of protein, providing over 50% of your daily requirements. One cup (8 ounces) of cottage cheese contains over 26 grams of protein. You can also add different types of cheese, such as Parmesan, mozzarella, or cheddar, to increase the protein content.

However, it’s important to note that half a cup of cottage cheese contains around 15-20% of your daily allowance of salt. If you’re trying to control your salt intake, you can try rinsing the cheese for three minutes to reduce its sodium content by approximately 60%.

Blackberries and raspberries

While berries are not typically considered a significant source of protein, blackberries and black raspberries do contain a notable amount. In fact, one cup of blackberries contains approximately 2 grams of protein, compared to 1.5 grams in a cup of raspberries. Although this is not a significant amount, you can still add them to your diet as a healthy and protein-rich snack. For example, you can mix them with Greek yogurt or add them to a smoothie.


Quinoa is known to be one of the few plants that provide complete protein, as it contains all essential amino acids required by the body. One cup of raw quinoa contains around 24 grams of protein. It is simple to cook and can be served as a snack at night after boiling it in water with some salt. It not only satisfies almost 48% of your daily protein needs but also contributes to improving bone health due to its high magnesium and phosphorus content.

In the final

Protein is a crucial component for height growth. By including these top 10 protein-rich foods in your diet, they can help you maintain bone health and promote healthy growth.

Leave a Comment