The Power of Protein
Protein is one of the most important nutrients during pregnancy. It’s essential for your baby’s growth and development — and for keeping you strong and energized along the way.
Getting enough high-quality protein can help lower the risk of preterm birth, gestational diabetes, high blood pressure, low birth weight, and preeclampsia. In short, protein helps build a healthier foundation for both you and your baby.
How Much Protein Do You Need?
Research is mixed on exactly how much protein women need during pregnancy. Some studies suggest around 60 grams per day, while others recommend 100 grams or more.
Instead of focusing on hitting one “perfect” number, listen to what your body is telling you. Every woman — and every pregnancy — is different.
Tune In to Your Body’s Cues
Try keeping a food diary for 3–5 days to track your protein intake and notice how you feel. There are many great tracking apps available, or you can simply use a notebook and pen.
As you track, pay attention to:
How your energy feels throughout the day
Whether you feel satisfied between meals
Any strong food cravings
How often you crave sweets
These signals can give you valuable insight into whether you’re getting enough protein — or if your body may need a bit more.
Protein-Rich Foods to Support a Healthy Pregnancy
Here are some simple, nourishing options to help you reach your daily protein goals:
Animal-Based Sources:
Eggs (especially boiled or scrambled for quick meals)
Chicken breast, turkey, or lean beef
Salmon, tuna, and other fatty fish (look for low mercury fish)
Greek yogurt, cottage cheese, and milk
Shrimp and other low-mercury seafood
Plant-Based Sources:
Lentils, chickpeas, and black beans
Quinoa, buckwheat, and other high-protein grains
Nuts and seeds (almonds, chia, pumpkin, hemp)
Nut butters paired with fruit or whole-grain toast
Easy Add-Ons:
Add protein powder (animal, plant, or collagen) to smoothies or oatmeal
Snack on hard-boiled eggs or trail mix
Mix beans or lentils into soups and salads
Tip: Aim for a source of protein with every meal and snack. This helps keep your energy steady, supports muscle growth, and nourishes your growing baby.
Your Protein Needs Will Change
Your protein requirements may vary depending on your body size, activity level, and how far along you are in your pregnancy. What you need early in pregnancy might look different later on, as your baby (and your body) continues to grow.
A Final Thought
Pregnancy is a time to nourish yourself with care and intuition. Let your body guide you — it knows what it needs. And when in doubt, talk with your healthcare provider or a prenatal nutrition specialist to make sure your protein intake supports both you and your baby.
You’ve got this, mama.