How to Choose the Best Protein Powder for Pregnancy

Protein plays an important role in any diet, especially during pregnancy. In an ideal world, we’d be eating the perfect ratio of proteins, fats, carbs, vitamins and water on a daily basis, but—let’s be honest—that just isn’t realistic sometimes. However, getting into the habit of a more balanced diet during pregnancy doesn’t have to take up all your time or cost a small fortune. One quick, surefire way to supplement your protein intake? Pregnancy-safe protein powder. Luckily, there are plenty of options on the market today to keep you and baby nourished throughout all three trimesters. Below, read expert-backed advice on how pregnancy protein powders could benefit you—then, shop our top picks for every need and preference.

Is Protein Powder Safe for Pregnancy?

First things first: Is protein powder safe for pregnancy? The answer isn’t black and white. According to Ryann Kipping, MPH, RDN, CLEC, founder of The Prenatal Nutritionist, “some are, and some aren’t. It depends on the ingredients inside the protein powder.” She recommends sticking to supplements that contain very few ingredients and limited preservatives and additives. All in all, protein powders shouldn’t be a replacement for nutrient- and vitamin-rich meals; “the majority of your daily protein must come from food sources,” explains Kipping.

You may also be wondering, is whey protein safe during pregnancy? While whey itself is safe for pregnancy, confirms Kipping, you should also take into account what else is on the ingredient list. Avoid whey protein if you’re allergic or sensitive to dairy.

Benefits of Consuming Pregnancy-Safe Protein Powders

When eating for two, your daily caloric needs will increase, at least during the second or third trimester. The same goes for your protein intake. “Protein needs are higher during pregnancy and continue to climb through each trimester,” says Kipping. The heightened demand may be challenging to meet consistently, especially during periods of nausea, vomiting and severe food aversions, explains Kipping. This is where pregnancy-safe protein powder can come in handy. It offers a convenient way to increase your protein intake, which supports the growth and development of baby. Another benefit: The added nutrients will keep you feeling energized, says Kipping.

So, exactly how much protein does a pregnant woman need? Everyone’s daily nutritional needs are different and dependent on a variety of factors—however, most moms-to-be require at least 80 grams of protein per day during the first half of pregnancy, explains Kipping. In the second half of pregnancy, this amount increases to 100 grams per day. Keep these numbers in mind when figuring out how much protein powder you’ll be using to supplement your diet.

What To Look For In Protein Powders for Pregnancy

First and foremost, “the point of a protein powder for pregnancy is to increase your protein intake, so the main ingredients should be a protein source,” says Kipping. Examples include pea protein, collagen, hemp seeds or whey. After identifying the main protein sources, there should (ideally) only be a few other items on the list, advises Kipping. These additional ingredients may be necessary for the integrity of the product, such as sea salt, xanthan gum or monk fruit, to name a few.

One caveat: Protein powders are not approved by the FDA, meaning it’s up to individual manufacturers to regulate their products. With this in mind, opt for supplements that have been third-party tested, says Kipping. This voluntary testing verifies the quality, purity and safety of a product’s contents. Kipping suggests that expectant moms look for pregnancy-safe protein powders that have been approved by the Clean Label Project.

Best Pregnancy-Safe Protein Powder Options to Shop

Now that you have all the facts, shopping for pregnancy-safe protein powders will be a breeze. Here, check out our top picks, from tantalizing chocolate and vanilla blends to convenient pre-mixed drinks.

How We Chose the Best Protein Powders for Pregnancy

Pregnancy comes with a lot of change—and that includes new dietary needs. To help you meet your increased protein requirements on a daily basis, we’ve done the research and identified top pregnancy-safe protein powders from trusted brands and retailers. When sourcing powders, we took into account a list of criteria, including ingredient lists, third-party testing, affordability, flavor, product size and, of course, safety. We read user reviews to understand how these products work for real expectant moms, and didn’t consider anything with less than an average four-star rating.

To make sure we’re highlighting products that are safe and effective, we chatted with a prenatal nutritionist to understand essential ingredients and safety considerations to keep top of mind when you’re shopping. We also looked for seals of approval from the USDA, Clean Label Project and other key organizations for added peace of mind.

Interested in learning more about our editorial process? Read about how our team develops and reviews all articles here.

About the expert:

Ryann Kipping, MPH, RDN, CLEC, is the founder and CEO of The Prenatal Nutritionist. Kipping earned her degree in nutritional sciences at the University of Oklahoma and holds a master’s in public health from San Diego State University. She regularly posts prenatal nutrition content on Instagram at @prenatalnutritionist.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Plus, more from The Bump:

How to Choose the Best Prenatal Vitamins

How to Eat a Healthy Pregnancy Diet

Morning Sickness Remedies to Relieve Pregnancy Nausea