The 6 Best Pregnancy-Safe Protein Powders, Tested and Dietitian Approved

Experts estimate that up to 67% of pregnant women may not be getting enough protein. It’s best to aim for a balanced diet that includes protein-rich foods, but meeting your increased needs can be difficult, especially if you’re experiencing taste changes, food aversions, or nausea. So we consulted with a prenatal nutritionist and tested 40 options to find commercially available protein powders that are safe for pregnant women. We considered protein type and amount, ingredient quality, independent verification, and overall nutrient composition.

Why I liked it

we love Prenatal Collagen was needed because it’s a versatile, quick-dissolve, single-ingredient protein powder from a trusted brand that specializes in women’s nutrition. The only ingredient is hydrolyzed bovine collagen protein, sourced from grass-fed, grass-fed cows. Hydrolyzed protein means it is easier for the body to digest and absorb. We also like that this product is independently verified for heavy metals, microorganisms, pesticides, allergens, and other contaminants, and is free of common food allergens, GMOs, and hormones.

Needed’s collagen powder contains 15 grams of hydrolyzed bovine collagen, which equates to 14 grams of protein per serving. Collagen protein is rich in the amino acid glycine, which may be particularly beneficial during late pregnancy. In late pregnancy, your body may not be able to produce enough glycine to meet your baby’s developmental needs, so your need for dietary glycine increases.

Collagen itself is tasteless, but because it is unflavored, it can easily be added to sweet or salty foods and drinks, such as smoothies, soups, oatmeal, and coffee. Our testers found this powder to be really tasteless and dissolves well in both hot and cold liquids.

But please be careful

This protein powder has slightly less protein than the other powders on our list. Collagen is also a good source of the important amino acid glycine, but it is not a complete protein and therefore does not contain all essential amino acids. It is also not suitable for vegetarians or vegans.

detail:

• Quantity per container: 30
• Serving Size: 1 scoop (15 grams)
• type of protein: Hydrolyzed bovine collagen
• Amount of protein per serving: 14g
• sweetener: none
• independently verified: Yes, Clean Label Project Purity Award

Why I liked it

Ritual Essential Protein Daily Shake is a vegan protein powder containing both protein and choline designed for pregnancy and postpartum. Choline and protein are two nutrients primarily found in animal foods, so this protein powder selection may be especially helpful for vegan pregnancies.

The amino acid methionine is added to organic pea protein, making it a complete protein containing all essential amino acids. One serving contains 20 grams of protein and 250 milligrams of choline (45% of a pregnant woman’s daily intake). Choline is important during pregnancy because it aids in neurodevelopment, gene expression, and placental function. However, many pregnant women do not meet the recommended intake of 450 milligrams per day, and prenatal multivitamins often contain little or no choline. So we love how this protein powder effectively fortifies this important, but sometimes overlooked, nutrient.

We also like that Ritual practices transparent sourcing and that this protein powder is independently verified for purity and potency, including checks for heavy metals and microorganisms. It is also Informed Sport Certified and a recipient of the Clean Label Project Purity Award.

Ritual’s powder has a vanilla flavor with notes of caramel and spice. Contains natural flavors, monk fruit, the sweetener Rebaudioside-M (Reb-M, one of the sweetening ingredients in stevia), and no added sugar.

But please be careful

I found this powder to have a slightly artificially sweet aroma and taste (from monk fruit and stevia), especially when mixed with water. However, when blended into a smoothie, it has a pleasant taste that brings out the flavors of the fruit, and has a smooth texture without being powdery.

Another thing to note is that it contains some other ingredients (such as xanthan gum) that act as stabilizers to make it easier to blend. Although these are safe to consume, some people may choose to limit these types of additives.

detail:

• Quantity per container: 15
• Serving Size: 1 scoop (30 grams)
• type of protein:Organic pea protein
• Amount of protein per serving: 20g
• sweetener: Stevia, monk fruit
• independently verified: Yes, Clean Label Project Purity Award, Informed Sports Certification

Why I liked it

Whey protein is a popular protein powder choice, especially among athletes, as it is a good source of muscle-building branched chain amino acids (BCAAs). Whey protein is also an ideal protein source for pregnant women, supporting the repair and building of muscles and other body tissues for you and your baby during pregnancy.

Klean Athlete Klean Isolate is also NSF Sports Certified, meeting one of the highest standards of independent verification, making us a favorite choice for protein powders that are safe during pregnancy. This ensures that it contains exactly what it says on the label and is free of potentially harmful contaminants and all substances prohibited for athletes. Even if you’re not an athlete, rest assured that this protein is free of these contaminants.

This protein powder contains 20 grams of protein per serving and a small amount of calcium, another important nutrient during pregnancy. Available in unflavored, chocolate, and vanilla. I tried vanilla and liked the mild flavor, not too sweet. It has a pleasant taste and texture when mixed with liquids (such as water or milk), but it also mixes well in smoothies and oatmeal. No added sugar, instead sweetened with stevia and monk fruit.

But please be careful

The lactose content of whey protein isolate varies, but some people who are sensitive to lactose may tolerate this form of whey protein powder better than other forms like whey protein concentrate. This powder is not suitable for vegans or people with dairy allergies.

detail:

• Quantity per container: 20
• Serving Size: 1 scoop (22.3 grams)
• type of protein:Whey protein isolate
• Amount of protein per serving: 20g
• sweetener: Stevia, monk fruit
• independently verified: Yes, NSF Sports Certified

Why I liked it

We love Drink Wholesome’s Chocolate Protein Powder because it contains four simple ingredients, has 20 grams of protein per serving, and is independently verified. Some types of protein powder can cause stomach discomfort and bloating, but Drink Wholesome takes pride in creating powders that are gentle on the stomach and easy to digest with simple ingredients. This can be an especially good option if you can’t tolerate proteins from milk, such as whey or casein, or if you have pregnancy-related digestive discomfort.

The chocolate flavor contains only egg whites, coconut, cocoa, and monk fruit. Testers enjoyed the flavor, but noted that it definitely tasted like coconut, so it wasn’t a good choice for people who don’t like coconut flavor. In addition to chocolate, there are unflavored, vanilla, mocha, peanut butter, and matcha. Mocha flavor contains caffeine, so if you choose this flavor, you’ll need to factor the caffeine into your total daily caffeine intake. Vegan types and collagen powders that use almonds as a protein source are also available.

But please be careful

This powder doesn’t dissolve as well as some of the other powders on the list when mixed with just water in a hand shaker. We recommend using a blender to mix this powder with milk (or a plant-based alternative) or blend it into a smoothie. It also contains 5 grams of saturated fat per serving, which comes from coconut, which should be taken into consideration, especially if you have high cholesterol levels.

detail:

• Quantity per container: 14
• Serving Size: 5 tablespoons (37 grams)
• type of protein:Egg white
• Amount of protein per serving: 18g
• sweetener: Monk fruit
• independently verified: yes

Why I liked it

Hemp Yes! Balanced Protein + Fiber is unique in that it is a single-ingredient vegan complete protein made exclusively from nutrient-dense hemp seeds and is rich in dietary fiber. Each serving of this protein powder contains 15 grams of protein and 8 grams of fiber, along with plant-based omega-3 fatty acids. Eating enough fiber during pregnancy is important to support digestion and regular bowel movements, and to feed healthy gut bacteria. High fiber intake is also associated with a lower risk of most lifestyle-related chronic diseases, such as heart disease and diabetes.

The omega-3 and omega-6 fats found in hemp seeds are also important for heart health. We also like this hemp protein. It is an excellent source of numerous vitamins and minerals. Specifically, each serving provides 35% DV of iron, 35% DV of zinc, 60% DV of magnesium, and 90% DV of copper.

But please be careful

Since hemp seeds are the only ingredient, testers found that this protein powder tastes and textures better when blended into smoothies or mixed with oatmeal or yogurt. Perfect for baked goods and energy supplements. Also note that Manitoba Harvest does not list any independent verification on its protein powder.

detail:

• Quantity per container: 30
• Serving Size: 4 tablespoons (30 grams)
• type of protein: Hemp protein
• Amount of protein per serving: 15g
• sweetener: none
• independently verified: no

Why I liked it

If you don’t have time to make your own protein shakes or are looking for a great on-the-go option, Owyn Vegan Protein Shakes are a nutritious, vegan-friendly on-the-go protein source. Unlike many other premix shakes, Owyn has no added vitamins or minerals that could exceed the daily recommended amount when combined with a prenatal multivitamin.

Made from pea and pumpkin seed protein, it’s a complete protein (containing 20 grams of protein per serving), 5 grams of fiber and 30% of your daily value in iron. It also includes a green powder blend of broccoli, spinach, and kale for added nutritional value and antioxidant power. Owyn’s shakes contain a small amount of sugar (4 grams), monk fruit sweetener, and natural flavors. Testers enjoyed the chocolate flavor with a hint of vanilla, and the smooth, slightly creamy texture.

If you have food allergies, Owyn may be the best option for you. They perform independent verification of the presence of allergens. For this reason, it is recognized by Food Allergy and Research and Education (FARE), whose goal is to improve the lives of people with food allergies.

But please be careful

Although individually packaged protein shakes are convenient, they tend to be expensive and lead to more plastic waste. Like other packaged shakes, it contains emulsifiers and texturizers such as guar gum, gellan gum, and sunflower lecithin. Please note that although this shake has not been independently verified, it is FDA regulated as it is a packaged beverage.

detail:

• Quantity per container: 1
• Serving Size: 12 fl oz
• type of protein: Plant protein blend (peas, pumpkin seeds, flax)
• Amount of protein per serving: 20g
• sweetener: Monk fruit, organic sucrose
• independently verified: No, but packaged beverages are regulated by the FDA.

Other protein powders we like

Below are other high-quality protein powders worth considering that ranked relatively high in our tests but didn’t make it into our top picks for pregnancy.

• naked whey chocolate This is another great whey protein powder option. Certified Informed Choice, it’s an excellent source of amino acids and contains 25 grams of protein per serving. We also like that it contains only grass-fed whey protein concentrate, organic coconut sugar (5 grams per serving), and organic cacao powder.
• epic protein vanilla lucuma A plant-based protein powder made from peas, pumpkin seeds, and sunflower seeds. 20 grams of complete protein per serving. We like the simple ingredient list and that it’s a good source of fiber (3 grams per serving), vitamin C, and iron. Sweetened with coconut sugar (6 grams per serving) and stevia. It’s also USDA organic and independently verified.

Should I take protein powder during pregnancy?

First, we recommend trying to meet your protein needs through your diet by incorporating a variety of protein-rich foods such as meat, fish, poultry, eggs, and dairy products, as well as plant-based proteins such as beans, nuts, seeds, and soy-based foods. However, if you find it difficult to meet your needs, protein powder is a convenient and convenient option.

The best way to assess whether your diet meets your protein needs is to consult a registered dietitian who can analyze your intake and guide you on how to supplement with protein as needed.

People at high risk of not having their protein needs met include pregnant people who:

• suffer from nausea and vomiting: “If a pregnant person is suffering from nausea and vomiting and has difficulty consuming protein sources such as meat, poultry, fish, and eggs, protein powder is certainly appropriate,” says Casey Seiden, MS, RD, CDECES.
• Follow a plant-based diet: If you’re following a vegetarian or vegan diet during pregnancy, you may especially benefit from adding a protein supplement, as it’s difficult to meet your protein needs from plants alone. Also, since not all plant-based proteins are complete proteins, protein powders can help increase your overall amino acid intake and diversity.

our review process

We consulted experts and our in-house registered dietitian to review and research protein powders that are safe during pregnancy. We support evidence-based supplements and emphasize specific product characteristics that we believe are associated with the highest quality products. To find the best protein powders that are safe during pregnancy, we closely consider several factors, including ingredient quality, independent verification, and protein type and amount. Especially when it comes to pregnancy supplements, we prefer products that have been independently verified for purity and efficacy, as the FDA does not review dietary supplements for safety and effectiveness before they are placed on the market.

Additionally, we tested over 40 protein powders and evaluated them for taste, texture, odor, and value. Our team of nutritionists also evaluated ingredient quality, nutritional content, and in-house and independent verification.

We hope this serves as a guide, but we recommend that you consult your healthcare provider before taking any supplements.

our experts

• Casey Seiden, MS, RD, CDECES is a registered dietitian and certified diabetes care and education specialist in New York City.
• Rahaf Al Bochi, RDN, LD is a registered dietitian, nutritionist, diabetes educator, and owner of Olive Tree Nutrition in Atlanta.

Supplement Dosage and Safety

dosage

The amount of protein recommended varies depending on the stage of your pregnancy, as your baby’s protein needs increase as your baby grows and develops. According to the Institute of Medicine, the recommended intake (RDA) for protein during pregnancy is 0.8 grams per kilogram of body weight per day in the first trimester and 1.1 grams per kilogram of body weight per day in the second and third trimesters. For example, a woman who weighs 150 pounds will need at least 75 grams of protein per day during her second and third trimesters. However, some studies suggest that protein requirements are actually much higher, in the range of 1.2 to 1.5 grams per kilogram of body weight.

Another way to think about protein recommendations is as a percentage of total calories. For pregnant people, it is generally recommended that protein be about 20% of the daily caloric intake. For example, if your daily calorie needs are 1,800 calories, 20% of your calories from protein would be 90 grams of protein per day.

According to the Dietary Reference Intakes, there is no established upper limit for protein during pregnancy or during any life stage. However, the Institute of Medicine has set an acceptable range for protein at 10 to 35 percent of total energy intake for all adults (the remaining energy comes from carbohydrates and fats).

Some studies suggest that adding high-protein supplements when enough protein is already consumed in the diet can have potentially harmful effects. One possible explanation is that excessive protein intake and reduced carbohydrate intake may have a negative effect on the baby’s growth. Another hypothesis is that there is a negative impact on how the baby’s body utilizes amino acids (the building blocks of proteins) and/or that excess protein leads to decreased levels of growth hormone. This is one of the reasons why it’s a good idea to work with your health care professional to make sure you’re getting enough protein during pregnancy, but not too much.

Ingredients and potential interactions

It’s important to carefully read the ingredients list and nutrition facts label of your supplement to know which ingredients are in it and how much of them compared to the recommended daily intake of that ingredient. Bring your supplement label to your health care provider to learn about the various ingredients in your supplement and potential interactions between these ingredients and other supplements or medications you may be taking.

Protein powders may contain herbal blends. However, the safety of most herbs during pregnancy has not been well researched, so these products should be used with caution. Some powders may also contain additional vitamins and minerals, and when combined with prenatal multivitamin supplements, you may be at risk of exceeding the recommended daily intake of certain nutrients. We recommend consulting a registered dietitian for the ingredient list to ensure that all ingredients are considered safe for pregnancy.

The best protein powders for pregnancy are independently tested (to eliminate the possibility of contamination with potentially harmful ingredients), contain no questionable herbal blends (which could have unintended negative effects), are caffeine-free, and contain minimal or no added sugar.

type

Protein is found in a variety of foods, so protein powders come from multiple sources. Common protein powder sources include collagen, eggs, whey, soy, rice, peas, and hemp seeds. At present, there are no high-quality studies evaluating the effectiveness of one source of protein supplementation over another during pregnancy.

One important thing to note is that plant proteins can be less digestible than animal proteins, and plant proteins are usually not complete sources of protein, whereas animal proteins are. It is possible to have a healthy pregnancy even if you are a vegetarian or vegan. However, if you don’t eat animal products, it means you need to be a little more careful with your protein intake. This is why all of the plant-based powders we recommend are complete proteins.

Why is protein powder safe during pregnancy?

Protein powders that are pregnancy-safe have undergone strong independent testing. This ensures that the nutrition label accurately displays ingredients and nutrient amounts and that the powder is at safe levels of contaminants such as heavy metals, microorganisms, and other potentially harmful ingredients. Pregnancy-safe protein powders contain no herbal blends that could have unintended negative effects on your baby, are caffeine-free, and have minimal added sugar.

What protein powders should you avoid during pregnancy?

Quality is important, so choose a protein powder from a trusted brand, preferably one that has been independently verified to ensure purity and potency. Avoid powders that contain herbal blends, adaptogens, or other additives that may be unsafe to consume during pregnancy.

People with dietary restrictions such as food allergies or intolerances should avoid powders containing those ingredients. Similarly, people with medical conditions such as IBS or celiac disease should avoid powders that contain ingredients that can cause symptoms, such as FODMAPs and gluten.

Is it okay to continue using protein powder while breastfeeding?

Yes, postpartum recovery and breastfeeding are life stages where nutritional needs continue to increase. The same considerations for pregnancy apply to breastfeeding.

who are we

Alexandra Paetow is a registered dietitian nutritionist, mother of two, and founder of Thrive and Bloom Nutrition, a New Jersey-based virtual nutrition practice. She specializes in nutrition across the preconception, prenatal, and postnatal life stages. She uses intuitive eating principles to help women learn to trust and care for their changing bodies by breaking diet cycles, developing a positive relationship with food, and healing body image struggles. As a mother of two (almost 3!), she understands the importance of reducing stress, practical strategies, and the profound impact a mother’s nutrition and body image can have on the entire family.

Anne Cook Carroll, MS, RD, CDN is a registered dietitian and parent nutrition writer who works with patients and families to achieve their health goals. She educates patients on the proper use of supplements to optimize nutrition and overall health, and specializes in supplement research and analysis.