✨How Much Protein Should You Eat During Pregnancy?

Protein is essential during pregnancy because it supports your baby’s growth, helps develop important tissues like the brain and muscles, and keeps your own body strong as it adapts to pregnancy.

It also plays a role in hormone production, immune function, and maintaining stable blood sugar levels. Since your body is working harder to support both you and your baby, getting enough protein each day is crucial for a healthy pregnancy.

Most experts recommend that pregnant women consume around 75–100 grams of protein per day, depending on their weight, activity level, and individual needs. The general guideline is 1.1 grams of protein per kilogram of body weight, so a woman weighing 150 pounds (68 kg) would need about 75 grams daily.

If you're carrying multiples or have specific dietary needs, your doctor may suggest a higher intake.

Good sources of protein include:

☑ lean meats

☑ poultry

☑ eggs

☑ dairy products

☑ beans

☑ lentils

☑ tofu

☑ nuts & seeds

☑ greek yogurt

☑ cottage cheese

☑ cheese

☑ salmon

☑ tuna

☑ quinoa

☑ edamame

☑ chickpeas

☑ chia seeds

Fish like salmon and tuna provide both protein and omega-3s.

Prioritizing protein at every meal can keep you feeling full, energized, and better equipped to handle pregnancy’s physical demands. By choosing a variety of protein sources, you can ensure both you and your baby are getting the nutrients needed for a strong and healthy pregnancy.

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