Protein During Pregnancy: What Does It Do + How Much Do You Need?

Are you getting enough protein during pregnancy? A recent study shows that up to 67% of moms struggle to meet the recommended protein intake. Protein is always important for hormone and organ function, but it’s especially crucial for your baby’s growth and development during pregnancy.

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Why Do You Need Protein During Pregnancy?

Protein and amino acids are the building blocks of healthy fetal development. They play an essential role in DNA development, immune system function, and organ growth. From healthy hair and skin cells to improved brain health, protein is needed for almost every part of human development in the womb. Not to mention, it builds breast and uterine tissue for mama, resulting in better pregnancy and delivery outcomes.

Protein Requirements in Pregnancy

Recent studies show that protein needs during pregnancy are higher than previously reported. The general recommendation is around 75 grams per day, although I encourage clients to aim higher with around 90–130 grams of daily protein. Remember, protein is responsible for cell health and formation, and growing a baby requires a lot of new cells. With my pregnancy nutrition clients, I notice less brain fog, fatigue, sugar cravings, and nausea in women who consume higher protein.

To calculate the exact amount of protein your body needs daily, you can take your weight in kilograms and multiply that by 1.7 to get a general recommendation. For example, if you weigh 60 kilograms (or 132 pounds), your recommended daily protein intake (for optimal fetal growth and development) would be around 102 grams of protein daily.

Signs You Might Not Be Getting Enough Protein During Pregnancy

One of my favorite ways to track protein intake is with the Cronometer app. But if you haven’t been tracking your meals and you’re suspicious that low protein is causing issues for you, there are a few symptoms that can clue you in. Here are some signs you might not be meeting your protein requirements in pregnancy:

• Brain fog (aka “pregnancy brain”)

• Fatigue (struggling to complete daily tasks)

• Sugar cravings (your body’s way of getting quick energy)

• Nausea (a sign that you need more support)

• Low iron (insufficient protein can lead to this)

• Midday crashes (when you don’t have enough food to convert to energy)

• Poor immune system function (frequent colds or flu symptoms)

How to Get More Protein During Pregnancy

As a fellow mom who’s dealt with morning sickness, I know that getting enough protein is a challenge. You may feel low on energy after a full day of work and caring for your babies. Or, you might struggle to make a meal plan if you’re not used to eating a lot of protein. But trust me, eating more protein is worth it. After just a few days, you’ll notice improvements in energy levels and brain power, and you may even experience less nausea. And, you don’t have to change your diet all at once. Start small and gradually boost your protein intake as your energy returns.

Protein Powder

An easy hack to boost your protein intake, protein powder can be added to any drink or smoothie. You can even mix it into breakfast cottage cheese or add it to your morning coffee. My favorite clean protein powder is Be Well by Kelly, and I use it often throughout my own pregnancies, especially when I have morning sickness.

Bone Broth

You can buy high-quality bone broth from the grocery store or simmer your own on the stove. This is one of my favorite hacks for women who need a quick protein solution but don’t have a lot of time to meal plan. Drink a hot cup of bone broth in the morning, make a quick egg drop soup, or add it to your favorite crockpot recipes.

Eggs

Organic and pasture-raised eggs are a great source of protein. I love making egg bites, egg drop soup (with bone broth), or sourdough avocado toast with a fried egg on top. If you struggle with morning sickness, try boiled eggs, since you can keep them in the fridge for nausea-free moments, and you don’t have to smell them while they cook.

Wild-Caught Seafood

Yes, high-quality seafood is perfectly acceptable during pregnancy. Make sure it’s wild caught and tested for mercury and other heavy metals. I love oysters, salmon, sardines, and shrimp.

Grass-Fed Organ Meats

Eating organ meats like grass-fed liver is easier than you think. You can prepare a beef liver pate (this is one of my favorite recipes during pregnancy), or you can get an ancestral ground meat blend that includes organ meats. If neither of these options work for you, there are also grass-fed liver supplements available. Not only are organ meats packed with protein, they also function as a multivitamin.

Grass-Fed or Pasture-Raised Meats

Pregnancy is a good excuse to eat more steak. For my clients on a pregnancy diet, I also recommend chicken thighs, lamb meatballs, quality bacon, local venison sausage, or bison jerky.

Collagen

I recommend collagen to women who struggle to increase their protein during pregnancy. It’s easy to mix a grass-fed collagen in with your adrenal cocktail or morning oatmeal. Really, find whatever food you can stomach and add collagen powder. If you want to boost your protein intake during pregnancy but don’t know where to start, add a scoop of collagen to three of your daily meals or snacks.

Grass-Fed (and Raw) Dairy

I typically recommend raw dairy (yes, even during pregnancy) since it has a higher nutrient content than pasteurized dairy. You’ll want to source it from a trustworthy farmer and have it a few times a day. I find that some clients with nausea tolerate milky lattes and raw yogurt better than other foods.

Beans and Lentils

Legumes are not just high in protein, they’re also extremely beneficial for blood sugar balancing. If you can, eat beans and lentils in the morning for controlled glucose throughout the day. This strategy can help reduce stress on the liver and even resolve nausea if it’s blood sugar related.

How to Track Your Protein Intake

You might not realize that you’re not getting enough protein. The best way to know for sure is to track your protein intake throughout the day. My favorite resource for this is the Cronometer app, since it allows you to track grams easily. You can also track each meal in a notebook and aim for two sources of protein for each meal. Your body will generally tell you if it’s not getting enough protein through symptoms like pregnancy brain, fatigue, and nausea.

Most Protein Guidelines for Pregnancy Are Outdated

As a pregnancy nutritionist, I talk about protein with my clients often. Most dietary recommendations for pregnancy are outdated (especially for protein), and I find that increasing protein intake is the single most impactful change for a healthy pregnancy. Women who eat more protein often have easier deliveries, fewer pregnancy symptoms, and better pregnancy outcomes. If you’re new to pregnancy nutrition and want to make an impactful change for yourself and your baby, try gently boosting your protein intake for meals and snacks.

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