Can you have protein powder while pregnant?

Nutrition is essential during pregnancy. A woman’s body is going through a lot of changes while also growing and sustaining another life. A healthy diet rich in whole foods, good carbs, healthy fats, and of course, protein. It is recommended that at least 80 grams of protein is consumed each day while pregnant. This can come from a variety of food sources. Here are some great options!

Healthy Protein Sources

Meat

Fish – cold, deep water, 1 oz., 7 g Turkey – organic, 1 oz., 7 g

Legumes

Tofu, ½ c, 10 g Whole beans, ½ c, 7 g

Firm tofu, ½ c, 20 g Lentils, ½ c, 9 g

Tempeh, ½ c, 16 g Refried beans, ½ c, 8 g

Seitan, ¼ c, 14 g Garden burger, 1 patty, 11 g

Textured vegetable protein, ½ c, 11 g Soy burger, 1 patty, 11 g

Grains

Amaranth, ½ c, 14 g Oats, ½ c, 3 g

Barley, ½ c, 10 g Quinoa, ½ c, 11 g

Buckwheat, ½ c, 3 g Brown rice, ½ c, 3 g

Millet, ½ c, 4 g White rice, ½ c, 3 g

Dark rye flour, ½ c, 9 g Soy flour (low-fat), ½ c, 20 g

Dairy (low-fat)

Yogurt, 1 c, 8-14 g Fruit yogurt, 1 c, 8 g

Frozen yogurt, 1 c, 8 g Ice cream, 1 c, 8 g

Cottage cheese, ½ c, 12 g Hard cheese, 1 oz, 7 g

Cream cheese, 2 T, 2 g

Non-dairy Substitutes

Soy milk, 1 c, 6 g Soy cheese, 1 oz, 4-7 g

Amasake, 1 c, 3-4 g Soy yogurt, 1 c, 6 g

Rice milk (not a high-protein food), 1 c, 1 g

Eggs

Egg, whole, 1, 7g Egg, white, 1, 4 g

Egg substitute, ¼ c, 7 g

Nuts & Seeds

Nuts, ¼ c, 8 g Nut butter, 2 T, 8 g

Seeds, 2 T, 3 g Seed butter, 2 T, 5 g

Miscellaneous

Vegetables, 1 C, 2-5 g Protein powder, 1 T, 9-15 g

Fruits, 1 oz, 26 g Whole-grain bread, 1 slice, 4 g

Spirulina, 1 t, 8 g Flour tortilla, 1 oz, 16 g

Miso, 1 T, 3 g Brewer’s yeast, 1oz, 11 g

Whole food protein is important. Protein powder is great as an additional supplement to increase protein in a diet. Not all protein powders are created equally and it is important to purchase one that has clean, minimal ingredients. Generally protein found in powders are eggs, peas, whey, soy, rice, or hemp. Pay attention to sugar content and avoid a powder that is high in sugar. Many protein powders today have alternative natural sweeteners such as stevia or monk fruit.

While protein powders themselves are safe, it is possible to have too much protein in pregnancy. A study in Scotland that’s referenced in this 2014 review of research showed that pregnant women who consumed too much protein and too few carbs had slower-growing babies. (This is also one reason why the keto diet isn’t recommended while you’re pregnant.)

A 2018 study also found that pregnant women on a high protein and low carbohydrate diet had a higher risk of gestational diabetes.

It’s easier to get too much protein from an easy to drink beverage or smoothie than whole food sources. For that reason, you might want to step away from the powder and reach for a handful of nuts instead.

There are so many protein powders on the market to choose from. They typically are not inexpensive which can make it difficult to try some out to see what you like. Here are some options tested by pregnant people.

If you are interested in checking in on your nutrition during pregnancy, or any time, Twin Cities Birth Center provides care for this. We have a licensed nutritionist on staff and offer functional medicine appointments. These appointments are billed to insurance and we are in-network with all major insurers.