Pregnancy is a time when your body needs more nutrients to support your health and your baby's growth. Protein is one of the most important nutrients because your body uses it to build and repair tissues and support the growth of your baby, placenta, and other pregnancy-related tissues.
The good news is that getting enough protein during pregnancy does not have to mean eating large amounts of meat or relying on protein supplements. A wide range of foods can provide protein, including eggs, fish, chicken, lean meat, beans, lentils, soy foods, milk, yogurt, nuts, seeds, and some whole grains.
For most pregnant women, the goal should be a balanced diet that includes protein alongside vegetables, fruits, whole grains, and healthy sources of fat. The Recommended Dietary Allowance for protein during pregnancy is about 1.1 grams of protein per kilogram of body weight per day, although individual needs can vary. A commonly cited reference is approximately 71 grams per day for many pregnant women, particularly from the second trimester onward.
This guide explains the best high-protein foods for pregnant women, how to include them in everyday meals, and important food-safety considerations.
Why Is Protein Important During Pregnancy?
Protein is a building block of the human body. It helps form and repair cells and tissues and plays a role in many important body functions.
During pregnancy, protein supports the rapid growth and development taking place in both the mother and baby. Protein is needed for the development of fetal tissues and the placenta and contributes to maintaining the mother's tissues.
Protein is found in many different foods, so you do not need to depend on one particular source. Meat, poultry, seafood, eggs, beans, peas, lentils, soy products, nuts, seeds, milk, and other dairy products can all contribute to your daily protein intake.
The key is variety. Different protein foods provide different vitamins and minerals, so eating a mixture of animal and plant sources, where appropriate for your diet, can make it easier to build a nutritious pregnancy diet.
12 High-Protein Foods for Pregnant Women
1. Eggs
Eggs are an affordable and versatile source of high-quality protein. They can be used for breakfast, lunch, dinner, or a quick snack.
Try boiled eggs with whole-grain toast, scrambled eggs with vegetables, or an omelet filled with thoroughly cooked vegetables.
During pregnancy, eggs should be cooked thoroughly rather than eaten raw or undercooked. Proper cooking reduces the risk of foodborne illness.
2. Chicken and Turkey
Skinless chicken and turkey can provide substantial protein while fitting easily into a balanced pregnancy meal.
You can add cooked chicken to salads, soups, rice dishes, whole-grain wraps, or vegetable-based meals. Turkey can also be used in sandwiches or homemade meatballs.
Make sure poultry is cooked thoroughly and handled safely. Raw poultry can carry harmful bacteria, so wash your hands and clean utensils and surfaces after handling it.
3. Fish Low in Mercury
Fish can be an excellent source of protein and can also provide important nutrients. The FDA recommends that pregnant women eat fish from safer choices because fish can provide nutrients that support a baby's development.
Good choices can include salmon, sardines, trout, shrimp, and other fish that are lower in mercury.
Fish should be properly cooked, and pregnant women should follow current guidance about fish types and serving amounts. Avoid fish known to contain high levels of mercury.
4. Lean Beef
Lean beef can provide protein as well as nutrients such as iron and zinc, which are important during pregnancy.
Choose lean cuts and cook beef thoroughly. Instead of making meat the entire meal, combine a moderate portion with vegetables and a whole-grain carbohydrate such as brown rice, whole-grain pasta, or another nutritious grain.
5. Milk and Yogurt
Milk and yogurt are convenient sources of protein and can also provide calcium and other nutrients.
Plain or low-sugar yogurt can make an easy breakfast or snack when combined with fruit, oats, nuts, or seeds. Milk can be added to oatmeal or smoothies.
For pregnancy safety, choose pasteurized milk and dairy products. ACOG specifically advises pregnant women to check that dairy foods are pasteurized.
6. Beans
Beans are one of the most useful plant-based protein foods for pregnancy. Black beans, kidney beans, chickpeas, and other varieties can be added to soups, stews, salads, rice dishes, and wraps.
Beans also provide fiber, making them a useful choice for a balanced diet.
If canned beans are used, rinse them before eating to reduce excess sodium and improve their taste.
7. Lentils
Lentils are another affordable plant-based source of protein. They can be used in soups, curries, stews, salads, or served with whole grains.
Because lentils are also rich in fiber and contain several important micronutrients, they can be a valuable addition to a pregnancy meal plan.
8. Tofu and Other Soy Foods
Tofu, tempeh, edamame, and other soy foods can help vegetarian and vegan pregnant women increase their protein intake.
Tofu can be added to stir-fries, soups, curries, or vegetable bowls. Edamame works well as a snack or side dish.
Choose minimally processed soy foods when possible and include them as part of a varied diet.
9. Nuts and Nut Butters
Almonds, peanuts, walnuts, cashews, and other nuts provide protein along with healthy fats and other nutrients.
A small handful of nuts can make a convenient snack. Peanut or almond butter can be spread on whole-grain toast or added to oatmeal or smoothies.
Unless you have been advised otherwise by your healthcare professional, there is generally no need to avoid nuts simply because you are pregnant.
10. Seeds
Chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, and other seeds can add protein and healthy fats to everyday meals.
Sprinkle seeds over yogurt, oatmeal, salads, or smoothies. They can also be incorporated into homemade energy bites.
Seeds are especially useful when you want to increase the nutritional value of a meal without significantly increasing its size.
11. Cottage Cheese and Other Pasteurized Cheese
Cottage cheese and other suitable pasteurized cheeses can provide protein and calcium.
They can be paired with fruit, vegetables, whole-grain crackers, or used as an ingredient in cooked dishes.
Always check labels and choose pasteurized products. Pregnancy is not the time to take unnecessary risks with unpasteurized dairy products.
12. Quinoa and Other Protein-Containing Whole Grains
Whole grains generally contain less protein than meat, eggs, dairy, beans, or soy, but they can still contribute to your overall intake.
Quinoa, oats, whole-wheat products, brown rice, barley, and other whole grains can form the carbohydrate base of a balanced meal.
The FDA recommends including a variety of grains, with whole grains making up an important part of the diet during pregnancy.
Easy High-Protein Pregnancy Meal Ideas
Eating enough protein becomes easier when you add a protein source to each main meal.
For breakfast, try oatmeal prepared with milk and topped with nuts and seeds, or eggs with whole-grain toast and vegetables.
For lunch, consider a chicken and vegetable wrap, lentil soup, bean and rice bowl, or a salad topped with cooked eggs or chicken.
For dinner, you could have grilled salmon with vegetables and brown rice, lean beef with beans and vegetables, or tofu with mixed vegetables and whole grains.
For snacks, consider plain yogurt with fruit, a boiled egg, nuts, cottage cheese with fruit, or whole-grain toast with nut butter.
You do not need to make every meal extremely high in protein. The goal is to consistently include nutritious protein foods throughout the day.
High-Protein Vegetarian Foods for Pregnancy
Pregnant women who do not eat meat can still get protein from a variety of foods.
Useful vegetarian protein sources include:
Eggs
Milk and yogurt
Pasteurized cheese
Beans
Lentils
Chickpeas
Tofu
Tempeh
Edamame
Nuts
Seeds
Nut butters
Quinoa
Whole grains
A vegan pregnancy diet requires more careful planning because nutrients such as vitamin B12, iron, iodine, calcium, vitamin D, and omega-3 fats also need attention. Anyone following a vegan diet during pregnancy should consider discussing their food choices and supplements with a qualified healthcare professional.
How Much Protein Do You Need During Pregnancy?
Protein requirements are commonly expressed according to body weight. The pregnancy Recommended Dietary Allowance is approximately 1.1 grams per kilogram of body weight per day.
For example, someone weighing 65 kilograms would have a reference amount of about 72 grams of protein per day when using the 1.1 g/kg calculation.
However, this does not mean every pregnant woman should independently calculate and strictly follow one number. Body size, activity, health conditions, dietary pattern, pregnancy type, and other factors can affect nutritional needs.
Some research has also investigated whether protein needs may be higher than current standard recommendations during certain stages of pregnancy, so recommendations continue to be an area of scientific study.
If you are carrying twins or multiples, have a medical condition, have difficulty gaining appropriate pregnancy weight, or have been advised to follow a specialized diet, ask your obstetrician, midwife, or registered dietitian for individualized guidance.
Food Safety Matters During Pregnancy
Choosing a nutritious protein source is only part of the equation. Food safety is especially important during pregnancy.
Wash your hands before preparing food, keep raw meat separate from ready-to-eat foods, clean preparation surfaces, and cook meat, poultry, seafood, and eggs properly. The FDA provides specific food-safety guidance for pregnancy because certain foodborne infections can be particularly serious during this period.
Choose pasteurized dairy products and wash fruits and vegetables thoroughly before eating them.
When choosing fish, follow current pregnancy-specific guidance regarding safer fish choices and mercury exposure. Fish can be part of a healthy pregnancy diet, but not every type of fish is equally suitable.
Should Pregnant Women Use Protein Powder?
Protein powder may be useful in certain situations, but it should not automatically be considered necessary during pregnancy.
Most people can obtain protein from ordinary foods. Protein powders and shakes can also contain ingredients, herbal products, stimulants, added sugars, or other compounds that may not be appropriate during pregnancy.
If you are struggling to meet your protein needs through food, talk with your healthcare professional before starting a protein supplement. They can help determine whether you need one and which product is appropriate for you.
The Bottom Line
The best high-protein foods for pregnant women are not necessarily expensive or complicated. Eggs, cooked poultry, lean meat, low-mercury fish, pasteurized dairy, beans, lentils, soy foods, nuts, seeds, and protein-containing whole grains can all contribute to a healthy pregnancy diet.
Rather than focusing only on protein, aim for a balanced eating pattern that provides protein, vegetables, fruits, whole grains, healthy fats, vitamins, and minerals.
Protein is an important part of pregnancy nutrition, but more is not automatically better. Your individual nutritional needs can depend on your body, pregnancy, health, and dietary pattern.
If you are pregnant and unsure whether you are getting enough protein—or if you have nausea, food intolerances, dietary restrictions, diabetes, anemia, or another medical concern—speak with your obstetrician, midwife, or registered dietitian for personalized advice.
Medical disclaimer: This article is for general educational purposes and is not a substitute for personalized medical or nutritional advice. Pregnancy nutrition needs can vary from person to person. Always seek guidance from a qualified healthcare professional for individual dietary recommendations.
Frequently Asked Questions About High-Protein Foods During Pregnancy
What are the best high-protein foods for pregnant women?
Eggs, cooked chicken, lean meat, low-mercury fish, pasteurized yogurt, milk, beans, lentils, tofu, nuts, seeds, and other nutritious foods can provide protein during pregnancy.
How much protein should a pregnant woman eat each day?
The pregnancy protein RDA is approximately 1.1 grams per kilogram of body weight per day. A commonly cited reference is about 71 grams per day for many pregnant women, particularly during the second and third trimesters. Individual needs can vary.
Are eggs good for pregnancy?
Yes. Fully cooked eggs are a convenient source of protein and can be included in a balanced pregnancy diet. Avoid raw or undercooked eggs because of food-safety concerns.
Can pregnant women eat fish?
Yes. Fish can be part of a healthy pregnancy diet and provides protein and other important nutrients. Pregnant women should choose fish lower in mercury and follow current food-safety guidance.
What are good vegetarian protein foods during pregnancy?
Beans, lentils, chickpeas, tofu, tempeh, edamame, eggs, pasteurized dairy products, nuts, seeds, and quinoa are useful options, depending on the individual's dietary pattern.
Are protein shakes safe during pregnancy?
Not every protein shake or supplement is automatically suitable for pregnancy. Check the ingredients and discuss supplements with your healthcare professional before using them regularly.
What is the easiest way to increase protein during pregnancy?
Add a protein food to each main meal and choose simple protein-rich snacks. For example, eat eggs at breakfast, beans or chicken at lunch, fish or tofu at dinner, and yogurt, nuts, or a boiled egg as a snack.
Can too much protein be harmful during pregnancy?
More protein is not necessarily better. A balanced diet is more important than simply maximizing protein intake. Women with specific medical or nutritional needs should follow individualized advice from a qualified healthcare professional.