Do protein needs increase during pregnancy?

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Your diet does not need a complete overhaul with pregnancy, but keeping an eye on your protein intake is vital since your needs will increase during pregnancy. Let's explore how much protein you should aim for during pregnancy.

Key Takeaways

Your protein needs rise during pregnancy to support maternal organ expansion, placental development, and fetal growth.
The Recommended Dietary Allowance (RDA) for protein during pregnancy is 71 grams daily, but emerging research suggests you might need even more.
Track your nutrient intake using MyNetDiary's food log, especially during the first trimester when nausea can make eating tricky.

So, yes, your protein needs do kick up a notch during pregnancy to accommodate rapid changes in your body. While the current recommendation is about 71 grams of protein per day, new research shows you may actually need more as pregnancy progresses.

Why do protein needs increase during pregnancy?

With all the growth happening, your body needs extra protein during pregnancy.

Remember, protein is the building block of every cell in your body — you're creating a whole new person, and that takes serious construction work! Plus, your metabolism is in high gear, breaking down and rebuilding protein at a faster rate, which means you'll need even more on your plate to keep up.

If your protein intake doesn't meet these needs, your body may tap into maternal tissues and muscles to support your baby's growth during the demands of pregnancy.

How much protein should you aim for during pregnancy?

The Institute of Medicine (IOM) currently recommends 1.1 grams per kilogram of body weight per day during pregnancy, which is an increase of 0.8 grams recommended for non-pregnant individuals. For a 150-pound person, this means roughly 75 grams of protein daily during pregnancy, up from 55 grams daily without pregnancy.

However, emerging research suggests that this may not give your body quite enough protein to handle all that's going on with your body during pregnancy. These studies propose that protein intake should be 1.2 grams per kilogram of body weight in the first trimester, increasing to 1.52 grams per kilogram by the third trimester. This amounts to roughly 82 grams of protein in the first trimester and 104 grams of protein by the third trimester for a 150-pound individual — significantly more protein than what's traditionally suggested.

Ultimately, how much protein you need to eat during pregnancy can vary based on other factors like your medical and health history, activity level, and your obstetrician's recommendations. A registered dietitian can also help you fine-tune your protein intake based on your personal lifestyle.

What high-protein foods are safe during pregnancy?

Most high-protein foods are safe, provided they are cooked thoroughly. Some tasty high-protein options to enjoy during pregnancy include eggs, dairy products, poultry, seafood and fish, red meat, soy, and legumes. Add deli meats to the menu, as long as they're heated until fully cooked.

Tracking your intake is super helpful, and with MyNetDiary, you can easily see your daily protein levels and make adjustments in real time.

Frequently Asked Questions

Can I meet my protein needs during pregnancy if I'm a vegetarian or vegan?

Absolutely! It may take a bit more planning, but it's definitely achievable. Working with a registered dietitian can help ensure you get enough protein and other nutrients for you and your baby.

What are good protein-rich foods to eat if I'm dealing with morning sickness?

Morning sickness can make it tough to hit those protein goals. Try to focus on cold protein sources, such as Greek yogurt, tofu, cottage cheese, or smoothies, as these are often easier to manage. When in doubt, choose bland proteins, such as dairy, tofu, or beans, and add them to foods you're able to consume. Small, frequent protein-boosting snacks can help too. Tracking with MyNetDiary during these challenging days is especially helpful.

Should I take a protein supplement during pregnancy?

You can take a protein supplement, but try to prioritize whole foods first. If you opt for a protein supplement, look for one that is third-party tested for ingredient safety, free from artificial sweeteners, and not overloaded with sugar or megadoses of vitamins that could overlap with your prenatal vitamins.

How do I know if I'm getting enough protein each day?

The best way to know if you're getting enough protein each day is to track it. Logging your meals in MyNetDiary gives you a clear idea of how much protein you're getting, making it easier to adjust and meet needs and support your pregnancy.

Reviewed by: Joanna Kriehn, MS, RDN, CDCES