How to Find the Best Pregnancy-Safe Protein Powder

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best pregnancy-safe protein powder.

Discover how to safely supplement your protein intake during pregnancy.

Last Updated
Jan 13, 2026

Author and Medical Reviewer

Written by Jack, Founder

Jack is the Founder of Drink Wholesome.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Kayla is a Registered Dietitian with a MS in Nutrition.

Jennifer is a Physician Assistant with a BA in Nutritional Sciences.

Pregnancy Protein Powder

Eating enough protein during pregnancy is both important and hard to do.

This is where protein powder can help.

Adding protein powder to your diet is an easy way to fill in nutritional gaps and ensure that both you and your baby stay strong and healthy.

Not all protein powders are equal, however.

To ensure that you are using a protein powder safe for pregnancy, it is important to take a close look at the ingredients list.

What is the Best Pregnancy-Safe Protein Powder?

Many protein powders are made with ingredients known to cause painful side effects and even long-term health problems for pregnant women.

Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, flavors, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is associated with complications like gestational diabetes, preeclampsia, and restricted fetal growth (Microorganisms, 2022; Front Cell Infect Microbiol, 2022).

Although the exact mechanisms by which this occurs remain to be elucidated, it is well known that your gut microbiome affects various physiological processes, including immune function and inflammation.

It therefore makes sense that when the balance of bacteria therein is disrupted, it can have a huge impact on your overall health.

⚠️ Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

Note that this list includes several artificial sweeteners.

Artificial sweeteners like sucralose and acesulfame potassium are among the worst ingredients for your gut microbiome, reducing microbial diversity and promoting the growth of potentially pathogenic bacteria (Nature, 2014).

Also note that as a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

Pregnant moms might also want to avoid ultra-processed protein concentrates and isolates.

Most protein supplements are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

You should thus look for protein supplements made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

What Are the Top Brands of Protein Powder for Pregnancy?

Here is a list of brands that make protein powder specifically for pregnant women:

1. Mama Bird

Made with a blend of pea protein isolate and hemp protein, this is a good option for pregnant women.

It does contain acacia gum, though, which is not gut-friendly.

2. Boobie

Made with pea protein isolate, this is another good option for pregnant women.

It does contain guar gum, though, which is not gut-friendly.

3. Ritual

Made with pea protein isolate, this is an ok option for pregnant women.

It does contain xanthan gum and sunflower lecithin, though, which are not gut-friendly.

4. Pink Stork

Made with whey protein isolate, this is another ok option for pregnant women.

Pink Stork uses natural flavors and stevia, however, which are probably not as natural as you think.

5. Drink Wholesome

Made from a short list of simple ingredients, including whole food protein sources, this is the best protein powder for pregnancy.

You will not find another protein powder with a better list of ingredients.

Why Is Eating Enough Protein Important During Pregnancy?

A mother’s dietary protein intake fuels her baby’s growth and development.

Without sufficient protein, the baby’s growth and development could be compromised, leading to a low birth weight and other complications.

Protein is also crucial for the mother’s health during pregnancy as it helps to maintain the body’s fluid balance, supports the immune system, stabilizes blood sugar, and provides energy.

Adequate protein intake may also help to reduce nausea and prevent morning sickness in pregnant women (Am J Physiol, 1999).

Here are the top reasons why adequate protein intake is important during pregnancy:

Placental Development

From as early as conception, protein plays an important role in the formation of your baby’s tissues, organs, and overall growth.

Research emphasizes the significance of adequate protein intake for the development and maintenance of the placenta, a vital organ that facilitates the exchange of nutrients and waste between mom and baby.

Increased Blood Volume

Pregnancy triggers an increase in blood volume to meet the growing needs of both you and your baby.

Protein is crucial for the production of hemoglobin, which carries oxygen in the blood.

Current literature highlights the substantial protein demands required for the expansion of blood volume and the growth of maternal tissues during pregnancy (NBK235221, 2024).

Prevention of Preeclampsia

Adequate protein intake during pregnancy is associated with a reduced risk of developing preeclampsia, a condition characterized by high blood pressure and organ damage.

Protein contributes to maintaining vascular integrity and regulating blood pressure, crucial factors in preventing the onset of preeclampsia and promoting a healthier pregnancy.

Immune System Function

Protein is crucial for the immune system during pregnancy as it supports the production of antibodies, cellular immunity, immune system regulation, tissue repair, adaptations to maternal immune changes, and protection against infections, ensuring a balanced and effective defense for both the mother and the developing fetus.

Amniotic Fluid Formation

Protein is a vital component of amniotic fluid, the protective liquid surrounding your baby in the womb.

This contribution to the amniotic environment supports the healthy development of your baby.

Energy and Satiation

Protein serves as a crucial nutrition source during pregnancy, not only providing a sustainable source of energy, but also promoting a sense of satiety that helps expecting mothers avoid energy crashes and mood fluctuations.

Blood Sugar

Adequate protein intake, coupled with a balanced diet, helps to support improved satiety after meals, thus helping you avoid eating too much.

Additionally, sufficient protein intake optimizes blood sugar, a foundational tool for preventing gestational diabetes, which is a dangerous condition affecting glycemic control during pregnancy.

How Much Protein Do Pregnant Women Need?

Given that protein needs increase during each trimester of pregnancy, it is crucial that pregnant women establish a plan to ensure that they are eating enough protein (NBK235221, 2024).

Here is what most registered dietitians recommend:

First Trimester (Week 1-12)

During the first trimester, protein needs are relatively consistent with non-pregnant levels, ranging from 46-56 grams per day.

Second Trimester (Week 13-26)

Protein requirements increase slightly in the second trimester, ranging from 71-86 grams per day.

This uptick accommodates the growing demands of the developing fetus, especially as organs and tissues continue to form and maternal blood volume expands.

Third Trimester (Week 27 Through Pregnancy)

The third trimester sees a further increase in protein needs, ranging from 71-100 grams per day.

During this stage, the fetus undergoes rapid growth, and protein becomes vital for the development of organs, muscles, and the preparation of the mother’s body for labor and breastfeeding.

Some women, however, may eat more protein than the recommended amount as a way to feel satisfied and improve glycemic control.

It is always recommended that women consult with their healthcare providers to determine their personal protein requirements.

Moreover, thinking about eating 70+ grams of protein per day can be overwhelming.

As you can see below, even if you eat a protein with every meal, you are still likely not meeting your optimal protein needs.

Breakfast: 2 eggs – 12g protein
Lunch: 4 oz chicken breast – 32g protein
Snack: ¼ cup almonds – 7g protein
Dinner: 4 oz salmon – 23g protein
Total: 74g protein

On top of all of this, pregnant women can have a hard time eating due to food aversions, decreased appetite, and morning sickness.

This is where pregnancy-safe protein powder can provide a convenient way to boost overall protein intake.

What Should I Consider When Choosing a Protein Powder for Pregnancy?

When choosing a pregnancy-safe protein powder, here are the key factors to consider:

Ingredients

As you have probably gathered, the ingredients list is by far the most important factor to consider.

Prioritize protein powders made with whole food protein sources and avoid those that contain food additives.

Nutritional Quality

Look for a protein powder that contains at least 15 grams of protein per serving and essential nutrients such as iron, folate, and calcium, which are vital for prenatal health.

Avoid protein powders with lots of Added Sugars, as they can contribute to weight gain and gestational diabetes.

Safety Standards

Choose a protein powder that has been thoroughly tested and meets safety standards established by regulatory agencies such as the FDA.

It is also recommended to consult with a healthcare professional before adding protein powder to your diet during pregnancy, as specific health conditions may require additional precautions when it comes to protein supplementation.

If you experience side effects while using a protein powder during pregnancy or breastfeeding, discontinue use and consult with your healthcare provider immediately.

Some potential side effects of consuming protein powder during pregnancy or breastfeeding include:

• upset stomach
• allergic reactions
• excessive weight gain

By following these safety tips, you can enjoy the benefits of protein powder without compromising your health or that of your baby.

How Do I Incorporate Protein Powder Into My Pregnancy Diet?

Now that you know what a protein powder safe for pregnancy looks like, you may be wondering how to add it to your diet effectively.

Below are some practical tips and ideas:

• Make protein shakes. Protein shakes offer a quick and versatile way to incorporate protein powder into your diet. You can add fruits, vegetables, and other healthy ingredients to make them even more nutritious.
• Add protein powder to meals. You can incorporate protein powder into meals or snacks to enhance their nutritional value. For example, you can add it to oatmeal, yogurt, soups, and sauces.
• Use protein powder in baking. You can also use a pregnancy-safe protein powder in many of your favorite recipes. Brownies, pancakes, muffins and cookies are just a few examples of treats you can make with protein powder. Not only does adding protein powder make your baked goods more nutrient dense, but it also makes them more blood sugar-friendly. Check out our easy, High Protein Recipes for more inspiration.

Keep in mind that protein powder should not replace other high protein foods.

It should only be used to fill in nutritional gaps when other protein sources are not tolerated or convenient.

Sources

1. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
2. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
3. Frontiers in Cellular and Infection Microbiology (Front Cell Infect Microbiol). Dysbiosis of the gut microbiome and its effect on pregnancy. 2022.
4. Nature (Nature). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. 2014.
5. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
6. Molecular nutrition & food research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
7. The American journal of physiology (Am J Physiol). Protein meals reduce nausea and gastric slow wave dysrhythmic activity in first trimester pregnancy. 1999.
8. National Center for Biotechnology Information (NBK235221). Protein and Amino Acids. 2024.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.