Protein during pregnancy: Nutritious options to choose from

 

Nutritionists recommend that all people enjoy a meal pattern that includes a variety of protein foods. Eating a variety of protein sources is important for good health.

Protein foods include:

  • Eggs
  • Lean meats
  • Legumes (beans and peas)
  • Nuts
  • Poultry
  • Seafood
  • Seeds
  • Soy products
Cooked chicken breast

How can protein foods help me have a healthy pregnancy?

The protein foods below contain many important nutrients for a healthy pregnancy. Roll over or tap on the nutrient names (example: iron) to learn what each nutrient provides.

Iron helps red blood cells deliver oxygen to your baby.

Beans, peas and soy products

Assorted legumes
  • Pinto beans
  • Black beans
  • White beans
  • Lentils
  • Kidney beans
  • Chickpeas
  • Tofu


These foods provide protein, iron, potassium, and fiber. Try using chickpeas in this Cajun Veggie Burger recipe!

Nuts and seeds

Assorted seeds and nuts

  • Sunflower seeds

  • Almonds

  • Hazelnuts

  • Pine nuts

  • Peanuts

  • Peanut butter

These foods provide protein and vitamin E. 

Try using peanut butter in this Banana Peanut Butter Smoothie recipe!

Lean beef, poultry,
lamb, and pork

Meat loaf

These protein foods provide protein and heme-iron. Try using lean beef in this Sheet Pan BBQ Meatloaf recipe!

Seafood: Oysters, mussels, crab, salmon, trout, herring, sardines, tuna, and pollock

Cooked salmon

These protein foods provide omega-3 fatty acids. Try using salmon in this Salmon Quiche recipe!

What protein foods should I avoid while I am pregnant?

While pregnant do NOT eat:

  • King Mackerel 
  • Raw and partially cooked eggs
  • Raw seafood
  • Shark
  • Swordfish
  • Tilefish

These fish have too much mercury. Mercury can harm growing babies during pregnancy. For the same reason, LIMIT white albacore tuna to 6 ounces per week. Canned light tuna (which includes skipjack) can be eaten more often. Talk to your health care provider if you have questions about fish during pregnancy.

Protein is essential for your baby’s growth throughout pregnancy.

Protein is essential for your baby’s growth throughout pregnancy.

Iron helps red blood cells deliver oxygen to your baby.



Protein is essential for your baby’s growth throughout pregnancy.


Protein is essential for your baby’s growth throughout pregnancy.

Heme-iron is the type of iron which is easiest for the body to absorb. Iron helps red blood cells deliver oxygen to your baby.

Omega-3 fatty acids are important for your baby’s brain development.

Vitamin E is an antioxidant. It also helps your body fight infection.

Fiber helps with digestion and helps prevent constipation. It also helps maintain bowel health.

Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.