How much protein do you really need during pregnancy and breastfeeding?

Protein has been getting a lot of attention lately, and in many ways for good reason. As an essential macronutrient, protein is a structural component of every cell in the human body. More specifically, amino acids that make up proteins are necessary for making new cells and repairing old ones, preserving and building muscle, supporting immune function, stabilizing blood sugar, supporting the production of enzymes, hormones, antibodies, and more. 

That role becomes even more important during pregnancy and breastfeeding, two of the most physically demanding seasons of a woman's life. The tricky part is that protein needs rise more than most people expect during these windows, and research suggests many women are unintentionally under-eating protein at the very moments their bodies are asking for more. The encouraging news is that meeting your needs is usually very achievable with small, consistent shifts rather than a complete dietary overhaul.

Below, we will walk through how much protein you may need during pregnancy and breastfeeding, why the standard recommendations may be too low, the best food sources, how to handle nausea and busy postpartum days, and how to calculate a target that fits your body. Not sure where your own nutrition gaps are? You can start with the WeNatal quiz for a quick, personalized snapshot.

Newer research suggests protein needs during pregnancy are roughly 1.2 grams per kilogram of body weight per day in early pregnancy and about 1.52 grams per kilogram per day in the second and third trimesters, which is meaningfully higher than older estimates. Needs may rise further while breastfeeding, to an estimated 1.7 to 1.9 grams per kilogram per day. For many women, that means roughly 80 to 130 grams of protein daily, though individual needs vary.

Key takeaways

• Protein provides the amino acids your body uses to build your baby's tissues, the placenta, and your expanding blood volume, while also supporting your own muscle, immune function, and recovery.
• Emerging research using a more precise method (indicator amino acid oxidation) suggests pregnancy protein needs may be roughly 50 percent higher than the longstanding recommendations, which were never based on pregnant women.
• Many pregnant women fall short of optimal protein intake, particularly in the second and third trimesters when needs are highest.
• Protein needs stay elevated during breastfeeding and throughout postpartum recovery, when the body is healing tissue, restoring blood volume, and producing milk.
• Small, consistent shifts, like prioritizing protein at breakfast or adding a high-quality protein shake, can make meeting your needs far easier. Talk with your provider about targets that fit your body and stage.

Why does protein matter during pregnancy and postpartum?

Pregnancy and postpartum are two of the most demanding seasons of a woman's life, making adequate protein intake is particularly important. 

During pregnancy, protein provides essential building blocks of fetal development, from organ formation to neurological development to fetal tissue growth. It also supports the growth of a whole new organ - the placenta, a complex organ that sustains a pregnancy, and the increase in maternal blood volume throughout each trimester. Amino acids are also required for the creation of hormones, enzymes, and antibodies, suggesting it can play a role in supporting a healthy immune system as well. 

Postpartum women also require protein to support the healing process after birth, as the body recovers from the physical and hormonal effects of labor. Protein is necessary for wound healing, tissue repair, and collagen synthesis to support recovery from any delivery method.

Protein can also be supportive in managing hunger and blood sugar throughout pregnancy and postpartum. A protein-rich meal increases satiety and helps us feel fuller for longer, which can support more stable energy and keep cravings under control.

Protein requirements increase throughout each trimester of pregnancy and into postpartum. They may also vary based on height, weight, body composition, and activity level. They will remain elevated for breastfeeding women to sustain milk production.

How much protein do you need during pregnancy?

Throughout pregnancy, protein needs increase as the baby grows. Amino acids from protein are the building blocks of tissue, so it is important for a growing baby, an expanding uterus, and maternal tissues. 

The current recommended daily intake (RDA) for protein in pregnancy is 0.8 g/kg body weight in the first trimester, and 1.1 g/kg in the second and third trimesters. Newer research actually suggests that this is not enough. Optimal protein intake may actually be closer to 1.2 g/kg of body weight in the early stages of pregnancy (up to ~16 weeks) and 1.52 g/kg body weight in late pregnancy (up to ~36 weeks). 

For a 150-pound (68kg) woman, optimal intake would look like at least 82g to 103g throughout pregnancy, though this may vary depending on activity level, hunger variations, and other factors. It is worth noting that official guidelines have not fully caught up with this emerging science, and more research is always welcome. Even so, many nutrition practitioners already guide clients toward the upper, evidence-informed range.

How much protein do you need while breastfeeding?

For breastfeeding women, protein needs continue to increase to support the growth of the infant through at least the first 6 months of life. A woman who is exclusively breastfeeding is still providing 100% of the needs required to grow a baby, just outside of the womb.

Like with pregnancy, the standard recommendations (EAR is 1.05 g/kg/d and the RDA is 1.3 g/kg/d) may actually be too low. The new IAAO research method suggests that protein needs while breastfeeding may actually be 1.7-1.9 g/kg per day, which would be 116-130 g of protein per day for a 150-pound woman. For a woman who is combo feeding, these needs may be slightly lower.

Are the standard recommendations enough?

Protein is getting a lot of attention lately, and is a very important macronutrient in pregnancy. However, more is not more. Very high, long-term protein intake can place added strain on the body, and both insufficient and excessive maternal protein intake have been associated with altered fetal growth in the research. As a general rule of thumb, it is best to focus on real-food-based, high quality sources of protein like poultry, beef, bison, fish, lamb, pork, fish, seafood, eggs, dairy, beans and legumes.

How do protein needs change by trimester?

Above, we discussed how much protein women need throughout pregnancy, but let’s talk more about why else protein can be helpful throughout pregnancy:

First Trimester

During the first trimester, many women experience nausea, food aversions, and energy crashes. One way to actually reduce nausea is to eat protein-rich meals. Protein slows gastric emptying, stabilizes blood sugar, and provides necessary nutrients, which can alleviate symptoms. Pairing protein with a carb such as eggs on toast or parmesan cheese with crackers is often more effective than toast or crackers alone.

Snack strategies for the first trimester:

• Keep cold, mild proteins within reach, such as Greek yogurt, cottage cheese, string cheese, or hard-boiled eggs.
• Try a blended smoothie with a pregnancy-appropriate protein powder when solid food feels unappealing.
• Pair a small carbohydrate with protein, like crackers with cheese or apple slices with nut butter, to help steady blood sugar.
• Keep grab-and-go options stocked (a beef stick, a handful of nuts) so an empty stomach does not worsen nausea.

Second Trimester 

During the second trimester, many women begin to feel more like “themselves” again - energy returns, appetite normalizes, and brain fog starts to clear. During this time, returning more balanced meals can support a healthy pregnancy. Learning to consistently stabilize blood sugar with meals containing protein, fiber, and healthy fats will prepare the body for the more insulin-resistant third trimester.

Snack strategies for the second trimester:

• Build a simple protein-plus-fiber snack, such as Greek yogurt with berries or hummus with veggies and whole-grain crackers.
• Batch-prep egg muffins or hard-boiled eggs for easy 10 to 15 gram protein snacks.
• Add a handful of nuts or seeds to fruit to pair protein and healthy fat with natural carbohydrates.

Third Trimester 

During the third trimester, fetal growth speeds up. While all of the necessary organs are developed, now the baby begins putting on weight. This requires an increase in energy and protein needs and can feel like excess hunger and exhaustion. Continuing to practice those balanced meals from the 2nd trimester will support more stable energy and hunger.

Snack strategies for the third trimester:

• Anchor snacks with 10 to 15 grams of protein, such as cottage cheese with fruit or a protein shake.
• Keep an evening protein-plus-carb snack on hand to help with nighttime hunger and more restful sleep.
• Prep single-serving portions in advance, since larger meals may feel less comfortable as the baby grows.

How should you time and distribute protein throughout the day?

Eating protein with each meal is one strategy to maintain blood sugar balance for stable energy, mood, and appetite. It is also helpful for ensuring muscle maintenance and/or growth throughout pregnancy and postpartum (and just in general!). A meal containing protein will actually slow how quickly our body digests food and reduces blood sugar spikes after meals. For example, eating eggs with toast will have a much more stabilizing effect than eating plain toast. Adding a fat like avocado and some fiber like greens or arugula will further stabilize our blood sugar and energy.

One tactic to ensure stable energy and hunger levels throughout the day is to eat a protein-rich breakfast. Ideally, we want to aim for 20-40g of protein at breakfast, lunch, and dinner. For each snack, most people can aim for 10-15 grams of protein. This might look like a beef stick, 2 hard-boiled eggs, ½ cup cottage cheese, an apple with 2 tbsp peanut butter. 

Consistent protein throughout the day is particularly helpful for breastfeeding women, who commonly experience nighttime hunger and cravings. Eating enough calories, and especially protein, regularly throughout the day can curb those evening cravings. Keeping the above principles in mind can also support better evening snack choices - pairing protein with a carb-rich snack will help stabilize blood sugar and support a more restful sleep.

What are the best protein sources for pregnancy and breastfeeding?

Some of the best sources of protein to support these phases of life include:

• High-quality animal-based protein foods. Poultry, beef, lamb, game meats, organ meats, seafood like salmon, sardines, herring, shellfish, eggs, full-fat Greek yogurt, cottage cheese, bone broth. 
• Plant-based protein foods. Lentils, chickpeas, beans, nuts, pumpkin seeds, hemp seeds, sunflower seeds, chia seeds, organic tofu, tempeh, edamame beans, quinoa, buckwheat.

Some of our favorite Nutrient-dense proteins that also provide important nutrients for pregnancy and postpartum - like  iron, choline, zinc, B12, omega-3s, and iodine - include:

• Pasture-raised beef, liver, and organ meats, oysters, shellfish, dark meat poultry, sardines, eggs, seaweed, and fatty fish like salmon, sardines, herring, and anchovies 

It is also important to quickly note that proper food safety is a concern during pregnancy, so proper food handling will reduce risk of foodborne illness. This means avoiding high-mercury fish like swordfish, tuna, and shark; cooking meat and eggs to a safe internal temperature; washing produce well, avoiding soft and raw cheeses, as well as cold deli meats. 

How can vegetarians and vegans meet protein needs during pregnancy?

Meeting protein needs as a vegan or vegetarian requires intentional planning, as plant proteins are “incomplete.” This means that they do not contain complete amino acid profiles and may be more difficult to extract protein from compared to “complete” animal protein foods. While it is possible to meet your needs through beans, legumes, nuts, and seeds, you often must consume significantly more calories to reach the same amino acid profile found in meat. 

Glycine is a particularly important amino acid for developing a baby's DNA, organs, and bones but is not as abundant in plant foods. Some highest plant sources of glycine include sesame seeds, pumpkin seeds, tofu, edamame, lupini beans, beans, and lentils. Additionally, vegans and vegetarians may need to pay attention to some vitamins and minerals that are often lacking in these diets, including vitamin B12, choline, iron, zinc, and DHA. Combining incomplete protein sources such as beans and rice or hummus (chickpeas and sesame tahini). For vegetarians who consume dairy or egg products, incorporating these foods can help fill nutritional gaps.

Are protein powders, collagen, and supplements safe during pregnancy?

Many supplements and some protein powders are not necessarily safe to take during pregnancy and breastfeeding, so most women should consult with their physician about all dietary supplements. There is very limited research on proven safety of supplements and federal regulations on dietary supplements in the US are not well-enforced. As a result, quality and accurate labeling confirmed via third party testing from reliable brands is a must-have for any supplements and powders. 

For pregnant and breastfeeding women, a protein powder can be a useful supplement to meet protein demands of pregnancy and postpartum. A good quality protein powder is well-sourced, contains only the ingredients listed on the label, and does not contain questionable food additives and artificial ingredients. There are several different protein powders that are considered safe during pregnancy:

• Whey. Whey protein is a dairy-derived protein that comes in the form of concentrate, isolate, and hydrolysate forms. It is considered a complete protein, meaning it contains all nine essential amino acids, and is rich in leucine, which is important for muscle growth. Whey is also easily digested and absorbed. 
  
  
• Collagen. Collagen is a structural protein derived from animal connective tissues and may be helpful for connective tissue growth and wound healing because it is rich in glycine, proline, and hydroxyproline. Unlike whey, it is actually not a complete protein because it lacks tryptophan and is low in a few other amino acids. Collagen is a nice complementary protein supplement to a diet already meeting protein needs through with other protein-rich foods.
  
  
• Beef Isolate. This form of protein is derived from the bones, joints, and tendons of cattle, which is then concentrated into a powder. It is a complete protein containing all essential amino acids and is naturally high in creatine, which can support cellular energy production. This is another well-rounded protein option for supporting fetal growth, maternal tissue, milk production, and postpartum healing. Quality matters with this type of protein, and it is important to look for a brand that uses grass-fed or pasture-raised beef isolate with reputable third party testing.
  
  
• Plant-based protein powders. There are a variety of different plant-based protein powders available on the market from sources like pea, rice, hemp, soy, or a blend of multiple plants. Most plant-proteins contain a blend of multiple plants to achieve a complete amino acid profile. For pregnant and breastfeeding women, a well-formulated blended plant protein can be a safe and effective way to supplement dietary protein, especially when whole food plant sources are not meeting daily needs. These powders are often more likely to contain high levels of heavy metals, so third party testing or NSF Certification is important.

How does protein affect blood sugar and gestational diabetes?

As we discussed earlier, protein plays a helpful role in managing blood sugar. Every time you eat, your blood glucose rises in response to carbohydrates — and protein helps moderate that rise by slowing gastric emptying and supporting appropriate insulin secretion. This matters because natural insulin resistance increases in the second and third trimesters, making blood sugar regulation more challenging for all pregnant women — not just those diagnosed with gestational diabetes (GDM).

We can easily support blood sugar by pairing a protein with carbohydrates at every meal and snack, rather than eating carbs on their own. A piece of toast with eggs will have a very different effect on blood sugar than plain toast. It is not about avoiding carbs, it’s about building balanced meals that keep blood sugar steady, energy consistent, and hunger well-managed throughout the day.

What can you eat for protein when you have nausea or food aversions?

Nausea and food aversions are one of the most common - and most frustrating - experiences of early pregnancy, affecting up to 85% of pregnant women. The cruel irony is that an empty stomach worsens nausea, while eating consistently (especially protein) can actually help. Some easier-to-tolerate protein options to lean on during this time include:

• Cold proteins: greek yogurt, cottage cheese, string cheese, hard-boiled eggs
• Mild-flavors: eggs, tofu, hummus, nut butter, ricotta
• Blended proteins: smoothies with high quality protein powder, greek yogurt, or nut butter
• Snack-sized portions: crackers or toast with nut butter, small bowl of yogurt or cottage cheese with fruit, handful of nuts

For many women, the first trimester is a time of “survival mode” rather than chasing perfection. This means that eating what you can tolerate is better than not eating at all. Meals and snacks do not need to be perfect, and appetite usually normalizes in the second trimester. Give yourself grace, keep protein options accessible, and remember that even small amounts add up.

How does protein support postpartum recovery?

The postpartum period is often called the "fourth trimester," because the body is recovering from one of the most physically demanding experiences possible. Regardless of delivery method, protein plays a central role in recovery, and needs remain elevated well into the postpartum months.

Tissue repair and wound healing. After birth, the body immediately begins the process of repairing perineal tears, episiotomies, or cesarean incisions. This repair process involves collagen synthesis from amino acids, specifically glycine, proline, and lysine - all of which come from dietary protein.

C-section recovery. Cesarean delivery is a major abdominal surgery, and the nutritional demands of recovery are significant. Protein supports the repair of both the uterine incision and the abdominal wall - structures that contain multiple layers of tissue requiring sustained amino acid availability. Including a protein source at every meal and snack can help support healing. 

Easy one-handed protein ideas for busy postpartum days. Life with a newborn does not leave much time - or two free hands - for elaborate meals. Here are some practical options:

• Hard-boiled eggs (pre-made in batches)
• Egg muffins with cottage cheese
• Greek yogurt with granola
• A protein smoothie (can be sipped one-handed)
• Bone broth from a mug
• Beef sticks or jerky 
• Nut butter on rice cakes
• Leftover chicken or salmon eaten cold

Protein works best when it is part of a broader nutritional foundation that also includes adequate hydration, fiber from vegetables and fruits,  (to support digestion), iron-rich foods (to replenish blood loss), healthy fats (to support hormonal recovery and brain health), and sufficient overall calories. Under-eating,  which is extremely common in the early postpartum weeks, may slow recovery and milk production regardless of protein intake. Nourishing yourself during this period is incredibly important for overall recovery.

Can you eat too much protein?

Protein has been getting a lot of buzz, and while it is important, it is not the only important part of our diet. While many pregnant and breastfeeding women undereat protein relative to their needs, balance is important.

Excessive protein intake may actually have similar effects as low protein intake, including low birth weight and reduced placental function. An extremely high protein diet, may mean being low in other important nutrients - carbohydrates, fiber, or healthy fats - which are all also important in a healthy pregnancy. 

Women carrying multiples, with kidney conditions, gestational diabetes, or who are vegans or vegetarians should work with their medical team to identify personalized nutrition goals and targets rather than relying on general guidelines.

How do you calculate your protein needs during pregnancy?

If you are not pregnant, you can calculate your protein needs by multiplying your current weight in kg by your protein target, which is about 1-1.2 g/kg for most people. 

The basic formula:

Weight in pounds ÷ 2.2 = weight in kilograms (kg)

Weight in kg x protein target (g/kg) = daily protein goal

Per the most up to date research (IAAO Method), calculating protein needs in pregnancy varies by trimester. Women should use their current weight (not pre-pregnancy weight) with the following protein targets:

Targets by stage (based on IAAO research):

• First trimester: ~1.2 g/kg/day
• Second & third trimester: ~1.52 g/kg/day
• Breastfeeding (exclusive): ~1.7–1.9 g/kg/day
• Combo feeding: Closer to pregnancy targets

Example for a 150-pound (68 kg) woman:

• First trimester: 68 × 1.2 = ~82 g/day
• Third trimester: 68 × 1.52 = ~103 g/day
• Breastfeeding: 68 × 1.8 = ~122 g/day

For women carrying multiples or who are highly active, protein targets may vary. These women should work with their medical provider or dietitian to estimate appropriate needs.

Sample day of protein during pregnancy

A woman aiming to eat ~100g protein per day can achieve this easily with the following meals:

Breakfast: 3-egg scramble with spinach and feta + 1 cup full-fat Greek yogurt with berries 

→ ~40 g protein

Lunch: Large salad with 4 oz grilled chicken, cucumbers, carrots, tomatoes, avocado, olive oil dressing + 1 slice sourdough toast with butter

 → ~35 g protein

Snack: Protein smoothie with WeNatal Protein +, frozen blueberries, frozen riced cauliflower, chia/flax seeds, and liquid of choice

→ ~22 g protein

Dinner: 4 oz salmon with roasted vegetables and ½ cup quinoa

→ ~35 g protein

Sample day of protein while breastfeeding

Most breastfeeding women have higher protein demands, and may be aiming closer to 115-130g protein per day with less time and energy to prepare meals. A sample day of eating nourishing, easy meals might look like:

Breakfast: Protein smoothie with 1 scoop protein powder (20-25 g protein) + 1 cup Greek yogurt + frozen blueberries or banana + nut butter + spinach + liquid of choice

→ ~40-45 g protein

Mid-morning snack: 2 hard-boiled eggs + handful of almonds

→ ~16 g protein

Lunch: Turkey and avocado wrap on a whole grain tortilla + side of cottage cheese and cucumbers

→ ~35 g protein

Afternoon snack: Beef stick + apple

→ ~7 g protein

Dinner: 4–5 oz ground beef or bison with roasted sweet potato, broccoli, and olive oil

→ ~35 g protein

Evening snack (optional but helpful for breastfeeding hunger): ½ cup Greek yogurt or a small bowl of cottage cheese with honey

→ ~12 g protein

A note for partners: protein matters for both of you

Men are 50 percent of the fertility equation, and protein provides amino acids that support hormone production, sperm development, muscle maintenance, and overall metabolic health during the preconception window and beyond.

Just as many women under-consume protein, many men do too, often without realizing it. A few simple steps can help partners support their own health alongside yours:

• Build meals around a quality protein source rather than treating it as an afterthought.
• Prioritize protein at breakfast to support steady energy and blood sugar.
• Consider a protein shake on busy days or as a post-workout option.
• Focus on consistency over perfection, knowing small habits add up over the months leading to conception.

When should you talk to your provider?

Protein is a wonderful nutrient to be proactive about, and it is also worth personalizing with the support of your care team. Individual needs can vary based on your body weight, activity level, medical history, and stage of pregnancy or postpartum.

Consider talking with your healthcare provider and a registered dietitian if you:

• are unsure how much protein is right for your body and stage
• have a history of gestational diabetes or blood sugar concerns
• follow a vegetarian, vegan, or otherwise restricted diet and want to ensure adequate intake
• are managing a kidney condition or another health issue that affects protein needs
• are experiencing significant nausea or food aversions that make eating difficult
• are considering a new protein powder or supplement and want to confirm it is appropriate for you

Personalized guidance can help you feel confident that your nutrition plan fits your unique needs. As always, this article is for educational purposes and is not a substitute for individualized medical advice.

Frequently asked questions about protein during pregnancy and breastfeeding

How much protein should you eat during pregnancy?

Traditional guidelines suggest about 1.1 grams of protein per kilogram of body weight per day during pregnancy, but newer research using the IAAO method suggests needs may be closer to 1.2 to 1.5 grams per kilogram per day, especially in the second and third trimesters. For many women, that means roughly 80 to 100 or more grams daily, though individual needs vary.

How much protein do you need while breastfeeding?

Protein needs appear to stay high during breastfeeding. Preliminary research suggests approximately 1.7 to 1.9 grams of protein per kilogram of body weight per day may support milk production and maternal recovery, which can be roughly 115 to 130 grams per day for a 150-pound woman. More research is needed to confirm these estimates, and combination feeding may mean slightly lower needs.

What are the best protein sources during pregnancy?

A variety of whole-food proteins can help you meet your needs while delivering key micronutrients. Strong options include eggs, fish, and poultry, lean meats and dairy, lentils and beans, organic tofu and tempeh, nuts and seeds, Greek yogurt and cottage cheese, and protein powders designed for pregnancy. Pairing protein with fiber-rich carbohydrates and healthy fats supports steady energy throughout the day.

Is protein powder safe during pregnancy?

Some protein powders can be a convenient way to help meet daily protein needs, especially when appetite is low or meals are rushed. Because supplement regulation is limited, choosing a high-quality product that is third-party tested, designed for pregnancy, and confirmed with your provider is important before adding one in.

Can protein help with gestational diabetes and blood sugar?

Protein may help support blood sugar balance because it slows glucose absorption and helps maintain muscle mass, which is associated with healthier glucose metabolism. Balanced meals that include protein may help reduce blood sugar spikes during pregnancy. Anyone managing blood sugar concerns should work closely with their provider.

What can you eat for protein when you have morning sickness?

When nausea makes eating difficult, cold and mild proteins are often easier to tolerate, such as Greek yogurt, cottage cheese, hard-boiled eggs, smoothies, or nut butter on crackers. Small, frequent portions tend to work better than large meals, since an empty stomach can worsen nausea.

A note from WeNatal on protein during pregnancy and breastfeeding

At WeNatal, we believe fertility, pregnancy, and postpartum health are built on a foundation of deep nourishment, for both partners. Protein is one of the most important building blocks of that foundation. It supports hormone health, metabolic resilience, muscle preservation, and the extraordinary work of building and feeding new life.

Yet as the research shows, many women, and many men, are unintentionally under-consuming protein during the preconception, pregnancy, and postpartum windows, often at the very moments their bodies need it most. That gap is one of the reasons we created WeNatal Prenatal Protein+, a clean, expert-formulated blend that delivers 20 grams of high-quality, easy-to-digest protein from grass-fed whey and collagen, alongside supportive prenatal nutrients in a single scoop. It comes in formulations for her and for him, so both partners can stay consistent through every season. For those navigating first-trimester nausea, a cold protein shake is often gentler on the stomach than capsules.

Not sure where to start? The WeNatal quiz can help you find the right support for your stage, and WeNatal Prenatal Protein+ makes hitting your daily target more approachable through preconception, pregnancy, and postpartum recovery. Because the goal is never perfection. The goal is to feel nourished, supported, and cared for as you move from me to we.