Protein Intake During Pregnancy
Pregnancy increases nutritional demands across the board — calories, folate, iron, calcium, iodine. Protein is no exception. Growing a human being requires significant amino acids for building fetal tissue, expanding maternal blood volume, supporting the placenta, and preparing breast tissue for feeding. These aren't small demands.
Yet protein is one of the more overlooked aspects of prenatal nutrition. Most pregnant women focus on folate, iron, and omega-3s — which are important — while undereating protein, particularly in the first trimester when nausea makes eating challenging.
Note: This article provides general evidence-based information. Protein needs during pregnancy are individual. Always discuss your specific dietary needs with your OB-GYN, midwife, or registered dietitian.
Quick answer: Pregnant women need approximately 71g of protein per day (the minimum per US Dietary Reference Intakes), corresponding to about 1.1 g/kg. Many nutrition researchers recommend 1.2–1.5 g/kg during the second and third trimesters when fetal growth is most rapid. For a 65 kg pregnant woman, that's 78–98g per day.
Why Protein Needs Increase During Pregnancy
Protein is the structural material of the body — it builds every tissue and organ in the developing baby. During pregnancy, dietary protein supports:
- Fetal growth: All fetal muscle, organs, brain tissue, and structural proteins require amino acids from the maternal diet
- Placental development: The placenta is itself a protein-rich organ that develops rapidly in early pregnancy
- Expanded maternal blood volume: Blood volume increases by 40–50% during pregnancy; the proteins that transport oxygen (hemoglobin) and regulate osmotic pressure (albumin) require dietary protein to produce
- Amniotic fluid: Contains proteins that support fetal development and immune protection
- Breast tissue development: Preparation for breastfeeding begins during pregnancy
- Uterine growth: The uterus increases from ~70g to ~1,100g — this is entirely new tissue requiring protein
Protein Needs by Trimester
Protein needs aren't uniform across pregnancy. They ramp up as fetal growth accelerates:
| Trimester | Key developments | Protein need | Vs pre-pregnancy |
|---|---|---|---|
| First trimester (0–13 wks) | Placental formation, neural tube, organ differentiation | ~0.8–1.1 g/kg | Slight increase |
| Second trimester (14–27 wks) | Rapid fetal growth, muscle development, brain expansion | 1.1–1.3 g/kg | +10–25g/day |
| Third trimester (28–40 wks) | Greatest fetal weight gain, lung maturation, fat deposition | 1.2–1.5 g/kg | +25–35g/day |
The DRI recommendation of 71g per day represents an increase of approximately 25g above the pre-pregnancy adult baseline (0.8 g/kg). Emerging research suggests this may still underestimate needs in the second and third trimesters, where some studies suggest up to 1.5 g/kg may be more appropriate for optimizing fetal growth outcomes.
How Much Protein Do You Need?
A practical target for most pregnant women:
- First trimester: 70–80g per day — close to non-pregnant active woman needs
- Second trimester: 85–100g per day
- Third trimester: 100–120g per day for most women
These are general guidelines. Heavier women need more; lighter women need less. Use pre-pregnancy body weight (not pregnancy weight) to calculate per-kg targets.
For non-pregnant context, see our guide on protein intake for women. For a personalized non-pregnant target to compare against, you can also reference our Protein Intake Calculator.
Best Protein Sources During Pregnancy
The best pregnancy protein sources combine high protein density with key prenatal nutrients:
| Food | Protein (per serving) | Key pregnancy nutrients |
|---|---|---|
| Eggs (2 whole) | 13g | Choline (critical for brain development), Vitamin D, B12 |
| Salmon (100g cooked) | 25g | DHA omega-3 (brain & eye development), Vitamin D |
| Chicken breast (100g) | 31g | B6, niacin, zinc |
| Lentils, cooked (1 cup) | 18g | Folate, iron, fiber |
| Greek yogurt (200g) | 20g | Calcium, probiotics, B12 |
| Cottage cheese (100g) | 11g | Calcium, casein, B12 |
| Edamame (100g) | 11g | Folate, iron, complete protein |
| Kidney beans (1 cup cooked) | 15g | Iron, folate, fiber |
| Lean beef (100g) | 26g | Heme iron (best absorbed), zinc, B12 |
| Tilapia / cod (100g) | 22g | Lean, low mercury, high protein |
Eggs deserve special mention: they are the richest common food source of choline, a nutrient critical for fetal brain and spinal cord development that most prenatal vitamins don't include in adequate amounts. Eating 2 eggs per day provides ~270mg of choline — close to the 450mg daily recommendation for pregnant women.
Protein Foods to Avoid or Limit
Pregnancy creates specific food safety priorities due to risks to fetal health:
Avoid Completely
- High-mercury fish: Swordfish, king mackerel, shark, tilefish, and bigeye tuna. Mercury accumulates in fetal nervous tissue and is neurotoxic.
- Raw or undercooked meat and fish: Sushi, steak tartare, rare beef — listeria and salmonella risks are significantly higher in pregnancy.
- Raw eggs: Found in homemade mayonnaise, mousse, some Caesar dressings — salmonella risk.
- Unpasteurized soft cheeses: Brie, camembert, certain blue cheeses — listeria risk.
Limit
- Canned light tuna: Up to 2–3 servings per week (lower mercury than albacore/bigeye).
- Deli meats (cold cuts): Listeria can survive refrigeration. Eat only if heated until steaming.
- Processed meats: High sodium and nitrate content; limit intake.
Managing Protein Intake With Morning Sickness
First trimester nausea makes hitting protein targets genuinely difficult for many women. Some practical approaches:
- Small, frequent meals: An empty stomach worsens nausea. Eating small amounts every 2–3 hours (including protein) keeps blood sugar stable and reduces nausea severity.
- Cold protein sources: Cold foods often smell less intense than hot foods. Cold Greek yogurt, cottage cheese, cheese, or cold chicken can be more tolerable during nausea.
- Protein smoothies: If solid food is difficult, a smoothie with yogurt, milk, or protein powder can deliver 20–30g in a palatable form.
- Peanut butter on crackers: Easy to digest, protein-containing, and one of the most commonly tolerated foods during nausea.
- Eggs in any form: Scrambled eggs, hard-boiled eggs, or egg salad are often well-tolerated when other proteins aren't.
If severe hyperemesis gravidarum (extreme pregnancy nausea and vomiting) prevents adequate nutrition, work with your healthcare provider — this is a medical condition that may require intervention.
Protein Supplements During Pregnancy
When whole food intake is consistently low due to nausea, appetite suppression, or dietary restrictions, protein supplements can help fill gaps. In general:
- Whey and casein protein powders from reputable manufacturers are generally safe. They're derived from dairy and free from the additives that cause concern.
- Pea or soy protein powders are suitable alternatives for those avoiding dairy.
- Avoid protein powders containing herbal additives (ashwagandha, maca, adaptogens), high doses of fat-soluble vitamins, or artificial sweeteners in large amounts.
Always check with your OB, midwife, or registered dietitian before adding protein supplements during pregnancy.
Vegetarian and Vegan Considerations
Vegetarian pregnancy is entirely feasible with thoughtful planning. Key considerations:
- Target the upper end of protein recommendations (1.3–1.5 g/kg) to compensate for lower plant protein bioavailability
- Include soy products (tofu, edamame, tempeh) — the most complete plant protein source
- Combine complementary plant proteins throughout the day (legumes + grains, seeds + legumes)
- Ensure adequate B12, iron, calcium, DHA, and zinc — often lower in plant-based diets and particularly important during pregnancy
- DHA algae oil supplements are recommended for vegan pregnancies — the primary source of DHA in fish is actually algae, so supplementing directly skips the fish entirely
For more plant protein detail, read our guide on vegetarian protein sources.
Key Takeaways
- Pregnant women need at least 71g of protein per day (US DRI), corresponding to ~1.1 g/kg.
- Many experts recommend 1.2–1.5 g/kg in the second and third trimesters when fetal growth is most rapid.
- Eggs are particularly valuable during pregnancy — they are the richest common food source of choline, critical for fetal brain development.
- Avoid high-mercury fish, raw or undercooked meat, unpasteurized soft cheeses, and cold deli meats during pregnancy.
- Salmon and low-mercury fatty fish provide both protein and DHA omega-3s — ideal for fetal brain and eye development.
- During first-trimester nausea, small frequent protein-containing snacks, cold foods, and smoothies are practical strategies.
- Always consult your healthcare provider before adding protein supplements during pregnancy.
Want a personalized recommendation instead of guessing?
Use our free Protein Intake Calculator to calculate your ideal daily protein intake based on your age, weight, activity level, and fitness goal.
Frequently Asked Questions
How much protein do I need during pregnancy?
At minimum, 71g per day (the US DRI recommendation). Most nutrition researchers suggest 1.2–1.5 g/kg during the second and third trimesters. For a 65 kg woman, that's 78–98g per day.
Does protein help with morning sickness?
Yes — eating small, frequent protein-containing snacks helps stabilize blood sugar, which can reduce nausea severity. Cold protein foods (yogurt, cottage cheese) are often better tolerated than hot protein meals during nausea.
Is protein powder safe during pregnancy?
Whey and casein powders from reputable sources are generally considered safe. Avoid powders with herbal additives or high-dose vitamins. Always consult your OB, midwife, or dietitian before supplementing during pregnancy.
What are the best protein foods during pregnancy?
Eggs (for choline + protein), salmon (for DHA + protein), lean poultry, Greek yogurt, cottage cheese, legumes (for folate + iron + protein), and low-mercury fish like tilapia and cod are all excellent choices.
What protein foods should I avoid during pregnancy?
Avoid high-mercury fish (swordfish, king mackerel, shark), raw meat, raw eggs, unpasteurized soft cheeses, and cold deli meats. Limit canned albacore tuna to 1 serving per week; light tuna to 2–3 servings per week.
Can low protein intake harm the baby?
Yes. Inadequate dietary protein during pregnancy is associated with impaired fetal growth, low birth weight, and suboptimal neurological development. Protein provides amino acids for all fetal tissue — meeting daily targets genuinely matters.
References
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
- Elango R, Ball RO. (2016). Protein and Amino Acid Requirements during Pregnancy. Advances in Nutrition, 7(4), 839S–844S.
- Academy of Nutrition and Dietetics. (2014). Position Paper: Nutrition and Lifestyle for a Healthy Pregnancy Outcome. Journal of the Academy of Nutrition and Dietetics, 114(7), 1099–1103.
- Zeisel SH. (2006). Choline: critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 26, 229–250.
- Lemons JA, et al. (1976). Essential fatty acid metabolism in the pregnant and nursing rat. Journal of Nutrition, 106(3), 321–328.