Protein is a crucial nutrient for everyone, but it becomes even more significant during pregnancy. For expecting mothers, protein not only supports their health but also plays a vital role in the baby’s growth and development. Here’s a deep dive into the importance of protein during pregnancy and the best sources to ensure adequate intake.

Why is Protein Essential During Pregnancy?

Fetal Growth and Development:

Protein helps form the organs, muscles, and nerves of the fetus. It plays a fundamental role in the cell production and function necessary for the development of the baby’s body.

Supports Uterine and Breast Tissue Growth:

As the uterus expands and the breasts prepare for breastfeeding, protein supports the growth of these tissues.

Increases Blood Supply:

Protein helps augment the mother’s blood supply, allowing more blood to be sent to the baby. This is vital for the delivery of nutrients to the growing fetus [1].

Recommended Protein Intake During Pregnancy:

While the recommended daily protein intake for women is 46 grams, during pregnancy, this increases to 71 grams a day, especially in the second and third trimesters [2].

Best Protein Sources for Pregnant Women:

Lean Meats:

Chicken, turkey, and lean beef cuts are packed with protein. Opt for meats that are free from added hormones and antibiotics.


Fish such as salmon, sardines, and trout are not only rich in protein but also provide omega-3 fatty acids. However, it’s crucial to avoid fish with high mercury levels, like king mackerel, shark, and swordfish [3].


A great source of protein, eggs also provide essential vitamins and minerals. Consider consuming pasteurized eggs to avoid potential bacterial contamination.


Yogurt, milk, and cheese are calcium-rich protein sources. For those with lactose intolerance, lactose-free variants can offer the same benefits.


Beans, lentils, chickpeas, and peanuts are plant-based protein sources. They’re also packed with fiber, which can help combat pregnancy-related constipation.

Nuts and Seeds:

Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense options to up the protein intake.

Tofu and Soy Products:

For vegetarians and vegans, tofu and tempeh can be essential protein sources. They can be incorporated into various dishes for added texture and protein.


Unlike many plant-based protein sources, quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free and versatile in cooking [4].

Key Considerations:

1. **Diversity is Key**: To ensure a broad spectrum of amino acids, it’s essential to consume a variety of protein sources.

2. **Mindful Cooking**: Avoid raw or undercooked meats and seafood, as they might contain harmful bacteria or parasites.

3. **Balance with Other Nutrients**: While focusing on protein, ensure a balanced diet rich in whole grains, fruits, vegetables, and healthy fats.


Ensuring adequate protein intake during pregnancy is vital for both the mother’s health and the baby’s development. By understanding the best sources and maintaining a varied diet, expecting mothers can pave the way for a healthier pregnancy journey.


1. “Nutrition During Pregnancy.” *American Pregnancy Association*. [](

2. “Dietary Reference Intakes: Macronutrients.” *National Agricultural Library*. [](

3. “Fish: What Pregnant Women and Parents Should Know.” *U.S. Food and Drug Administration*. [](

4. “Quinoa.” *Harvard T.H. Chan School of Public Health*. [](

(Note: Always verify current URLs and consult with a medical professional before making any dietary decisions.)