How Much Protein You Need in Pregnancy and While Breastfeeding

Getting enough protein during pregnancy and breastfeeding is vital for both you and your baby. Protein supports fetal growth, breast milk production, your own tissue repair and energy levels. This guide explains how much protein you need, where to find it, and practical tips to meet your goals without stress.

Why Protein Matters

Protein is the building block of cells, hormones and enzymes. During pregnancy, your body uses protein to:

• Grow your baby’s organs, muscles and tissues
• Develop the placenta and amniotic fluid
• Support your own body changes (blood volume, uterine growth, skin and hair)

When you’re breastfeeding, protein helps:

• Produce nutrient-rich breast milk
• Repair tissues after childbirth
• Maintain your energy and immune function

Protein in Pregnancy: How Much?

General guidelines are based on your pre-pregnancy weight. On average, pregnant women need about 1.1 grams of protein per kilogram of body weight per day—roughly 25 grams more than usual.

• Non-pregnant adult women (19–50 years): 0.8 g/kg body weight (about 46 g/day)
• Pregnant women (19–50 years): 1.1 g/kg body weight (about 71 g/day)

Example:
If you weigh 70 kg (154 lb) before pregnancy: 70 kg × 1.1 g/kg = 77 g of protein per day

Key Points

• Add about 20–25 g of extra protein daily.
• Spread intake evenly: aim for 20–30 g per meal.
• Adjust if you gain or lose weight, or if your healthcare provider recommends different targets.

Protein While Breastfeeding

Breastfeeding also ups your protein needs, though not as dramatically as pregnancy. On average, you need about 1.3 g/kg body weight—about 15–20 g more than non-pregnant, non-breastfeeding women.

• Breastfeeding women (19–50 years): around 71 g/day

Example: If you weigh 65 kg (143 lb): 65 kg × 1.3 g/kg = 84.5 g of protein per day

Key Points

• Aim for at least 70 g daily; closer to 80–85 g may benefit many.
• Continue spreading protein across your meals and snacks.
• High-quality protein supports both you and your baby.

Best Protein Sources

Choose a variety of sources to get all essential amino acids, plus vitamins and minerals:

Animal-Based

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, tuna, cod) — safe varieties low in mercury
• Eggs
• Dairy (milk, yogurt, cheese)

Plant-Based

• Legumes (beans, lentils, chickpeas)
• Soy products (tofu, tempeh, edamame)
• Whole grains (quinoa, farro, buckwheat)
• Nuts and seeds (almonds, chia, pumpkin seeds)

Combining plant proteins (like rice and beans) ensures you get complete amino acids.

Sample Meal Plan

Here’s how you might get ~75 g of protein in a day during pregnancy:

Breakfast (20 g)

• 2 scrambled eggs (12 g)
• 1 slice whole-grain toast with peanut butter (8 g)

Snack (10 g)

• 150 g Greek yogurt (10 g)

Lunch (25 g)

• Grilled chicken salad (100 g chicken = 25 g)
• Veggies and olive oil dressing

Snack (10 g)

• Handful of almonds (20 g = 5 g) + piece of string cheese (5 g)

Dinner (25 g)

• Baked salmon fillet (120 g = 25 g)
• Steamed broccoli and quinoa

Tips to Hit Your Protein Goals

1. Track it: Use a food app or diary to see where you’re at.
2. Prep ahead: Cook extra lean meat or beans on weekends.
3. Snack smart: Keep single-serve yogurt, cheese sticks or nuts on hand.
4. Mix it up: Rotate animal and plant proteins for variety and balance.
5. Listen to hunger cues: Pregnancy can make you hungrier; aim for protein-rich snacks to stay satisfied.

Avoiding Common Pitfalls

• Skipping meals: Can lead to dips in blood sugar and energy.
• Over-relying on processed “high-protein” bars: Often high in sugar or additives.
• Ignoring allergies/intolerances: If dairy or soy bother you, choose alternatives like pea protein or nut butters.
• Excessive protein supplements: Most women meet needs through food; supplements may burden kidneys if overused.

When to Seek Personalized Advice

Every pregnancy is unique. If you have any of these concerns, speak with your healthcare provider:

• Kidney or liver disease
• Severe morning sickness or food aversions
• Vegetarian or vegan diet planning
• Multiple pregnancy (twins, triplets)
• Weight management challenges

For non-urgent symptoms like fatigue, swelling or mild digestive issues, you might consider doing a free, online symptom check, using the doctor approved Ubie Symptom Checker. It’s a quick way to get guidance before your next appointment.

Putting It All Together

• Pregnancy: Aim for about 1.1 g/kg body weight (roughly 70 g/day).
• Breastfeeding: Aim for about 1.3 g/kg body weight (roughly 75–85 g/day).
• Spread protein evenly across meals and snacks.
• Choose both animal and plant sources for balance.
• Prep and track to stay on target without stress.

Protein is just one piece of a healthy pregnancy and postpartum diet—make sure you’re also getting enough calories, healthy fats, complex carbs, vitamins and minerals. Regular check-ups with your doctor or dietitian will help you adjust as your needs change.

If you experience any serious or life-threatening symptoms—severe pain, bleeding, high fever, sudden swelling—please speak to a doctor or seek emergency care right away. For less urgent questions, don’t forget you can also try the Ubie Symptom Checker for quick, doctor-approved guidance.

Taking simple, consistent steps toward meeting your protein needs will support your health and your baby’s growth without added anxiety. You’ve got this!