How much extra protein do I need during pregnancy?

You need approximately 25-31g extra protein per day compared to pre-pregnancy, depending on trimester. This means most pregnant women should aim for 70-100g total daily protein. The increase is most significant in the second and third trimesters when fetal growth is fastest.

Are protein powders safe during pregnancy?

Plain whey or pea protein powders without artificial sweeteners or herbal additives are generally considered safe. However, always consult your healthcare provider first. Avoid powders with added herbs, excessive vitamins, or unknown proprietary blends. Whole food sources are always preferred.

I have morning sickness — how can I get enough protein?

Try cold protein sources (they have less smell), small frequent meals, protein smoothies with ginger, plain Greek yogurt, or nut butters on crackers. Liquid protein is often better tolerated than solid food during nausea. First trimester protein needs aren't increased, so don't stress about hitting higher targets.

Is a vegetarian diet safe during pregnancy?

Yes, with careful planning. Combine complementary plant proteins (beans + rice, hummus + pita), ensure adequate B12 supplementation, and include iron-rich foods with vitamin C for better absorption. Consider a prenatal supplement that covers B12, iron, and DHA.

Does protein intake affect breast milk production?

Yes. Protein is essential for milk production and quality. Breastfeeding women need approximately 1.3g/kg/day (about 20g extra). Inadequate protein can reduce milk volume and affect its nutritional composition. Stay well-hydrated as well.

Protein During Pregnancy & Breastfeeding

Evidence & references

Reviewed and updated September 4, 2026

This is a medically sensitive topic. The guide is educational, was checked against the sources below, and does not replace individual advice from your doctor, midwife or dietitian.

Sources

1.Elango & Ball, 2016. Protein and amino acid requirements during pregnancy. Advances in Nutrition, 7(4), 839S-844S.
2.ACOG. Nutrition during pregnancy (patient FAQ). American College of Obstetricians and Gynecologists.
3.Institute of Medicine, 2005. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. National Academies Press.
4.Jäger et al., 2017. ISSN position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.