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Protein in Pregnancy: How Much Do You Need?

Protein is the building block of your baby's body. It's essential for growing tissue, muscles, organs, and the placenta. Here's how much protein you need in pregnancy and the best foods to get it from.

Table of Contents

  1. Why Protein Matters in Pregnancy
  2. How Much Protein Do You Need?
  3. Best Protein Sources
  4. Plant-Based Protein
  5. Protein and Morning Sickness
  6. Do You Need Protein Shakes?
  7. Signs You're Not Getting Enough

Why Protein Matters in Pregnancy

Protein is essential throughout pregnancy, but especially in the first trimester when your baby's organs and tissues are forming. Protein provides the **amino acids** that are the building blocks for:
  • Your baby's muscles, organs, and tissues
  • The placenta, which nourishes your baby throughout pregnancy
  • Increased blood volume — protein helps make haemoglobin
  • Uterine and breast tissue growth — your body is expanding
  • Amniotic fluid, which cushions and protects your baby

Getting enough protein also helps keep you full and stabilises blood sugar, which can help manage morning sickness and energy levels.

How Much Protein Do You Need?

The NHS recommends that pregnant women need about **50-70g of protein per day** (approximately 1.1g per kg of body weight). For a woman weighing 65kg, that's about 71g per day.

This isn't actually much more than the normal adult recommendation (about 50g per day), so most pregnant women in the UK already get enough protein. The key is making sure it's from a variety of sources.

To put this in perspective, here's how quickly protein adds up:

  • 1 egg: 6g
  • 1 chicken breast (150g): 45g
  • 1 cup of lentils (cooked): 18g
  • 1 cup of Greek yoghurt: 17g
  • 2 slices of wholegrain bread: 8g
  • 1 handful of almonds (30g): 7g
  • 1 cup of milk: 8g

A typical day of eating — breakfast, lunch, dinner, and a couple of snacks — easily provides 60-80g of protein.

Best Protein Sources

### Animal protein (complete proteins — contain all essential amino acids): - **Lean meat**: Chicken, turkey, lean beef, lean pork - **Fish**: Salmon, cod, haddock, mackerel, sardines (limit oily fish to 2 portions/week) - **Eggs**: British Lion Code stamped eggs are safe - **Dairy**: Milk, yoghurt, cheese, cottage cheese - **Pregnancy-safe cheeses**: Cheddar, mozzarella (pasteurised), feta, halloumi, ricotta

Plant-based protein:

  • Lentils and beans: Red lentils, green lentils, chickpeas, black beans, kidney beans
  • Tofu and tempeh: Great meat substitutes
  • Quinoa: A complete protein (contains all essential amino acids)
  • Nuts and seeds: Almonds, walnuts, pumpkin seeds, chia seeds, sunflower seeds
  • Nut butters: Peanut butter, almond butter
  • Wholegrains: Wholegrain bread, brown rice, oats
  • Edamame beans: Young soya beans, great as a snack

Plant-Based Protein

If you're vegetarian or vegan, you can absolutely get enough protein in pregnancy. The key is **variety** — plant proteins don't always contain all essential amino acids on their own, but combining them throughout the day gives you a complete profile.

Good combinations:

  • Beans on toast (legumes + grains)
  • Lentil curry with rice (legumes + grains)
  • Hummus with pitta bread (legumes + grains)
  • Peanut butter on wholegrain toast (nuts + grains)
  • Quinoa salad with chickpeas (complete protein + legumes)
  • Tofu stir-fry with brown rice (soya + grains)

You don't need to combine proteins at every meal — just eat a variety of protein sources throughout the day and your body will assemble the amino acids it needs.

See our full vegetarian pregnancy diet and vegan pregnancy diet guides for more.

Protein and Morning Sickness

When you're suffering from morning sickness, protein-rich foods may be the last thing you want. But protein actually helps stabilise blood sugar, which can reduce nausea. Tips:
  • Start with bland protein: A boiled egg, a piece of plain chicken, or cheese on toast may be tolerable
  • Try cold protein: Cold meat, cheese, or yoghurt may be easier than hot, smelly protein dishes
  • Nut butter on toast: Peanut butter or almond butter on toast is a gentle, filling option
  • Protein every few hours: Eating small amounts of protein regularly keeps blood sugar stable
  • If you can only eat crackers: That's fine for now. Protein can wait until the sickness eases. Focus on staying hydrated.

Do You Need Protein Shakes?

Most pregnant women don't need protein shakes or supplements. If you're eating a normal diet with protein at most meals, you're getting enough. However, protein shakes may be helpful if:
  • You have severe morning sickness and can't face solid food
  • You're vegan and struggling to eat enough protein
  • You have a very restricted diet due to food aversions

If you do use a protein shake, choose one that's pregnancy-safe — many standard protein powders contain additives, artificial sweeteners, or herbs that aren't recommended in pregnancy. Look for a simple, unsweetened protein powder (like pea protein or hemp protein) and talk to your midwife first.

Signs You're Not Getting Enough

Protein deficiency is rare in the UK, but if you're not getting enough, you might notice:
  • Excessive hunger: Protein keeps you full; without it, you feel constantly hungry
  • Fatigue: More than normal pregnancy tiredness
  • Muscle weakness: Protein is needed for muscle maintenance
  • Hair loss: Can be a sign of protein deficiency
  • Frequent infections: Protein supports your immune system
  • Fluid retention: Protein helps maintain fluid balance

If you're worried, talk to your midwife. They can check your diet and blood tests to ensure everything is on track.

Frequently Asked Questions

### Do I need more protein in the first trimester?

Your protein needs increase slightly throughout pregnancy, but the increase is modest. Most UK women already eat enough protein. Focus on quality and variety rather than quantity.

Can I eat protein bars in pregnancy?

Check the label carefully. Many protein bars contain caffeine, artificial sweeteners, or herbal additives that aren't recommended in pregnancy. Choose simple, natural options or make your own from nuts, seeds, and dried fruit.

Is high-protein safe in pregnancy?

Very high protein diets (like some weight-loss plans) aren't recommended in pregnancy. Stick to the NHS recommendation of about 50-70g per day. Too much protein can strain your kidneys and may interfere with nutrient absorption.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

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