Pregnancy nutrition
Protein in pregnancy
The pregnancy RDA for protein is 71 g a day in the second half of pregnancy. Here is what a serving adds.
26.4 gChicken breast, roasted
3 oz37% of daily target
24.7 gSirloin steak, broiled
3 oz35% of daily target
21.8 gTofu, firm
½ cup31% of daily target
20.4 gShrimp, cooked
3 oz29% of daily target
19.9 gGreek yogurt, plain
7 oz28% of daily target
18.8 gSalmon, cooked
3 oz26% of daily target
12.6 gEggs, hard-boiled
2 large18% of daily target
8.9 gLentils, boiled
½ cup13% of daily target
Per serving. % of the 71 g pregnancy RDA.
Spread it across the day
Three meals with 20 to 25 g of protein each, plus a yogurt or egg snack, reaches 71 g.
Plant protein works
Tofu, lentils, beans and edamame add protein along with fiber, iron and folate.
Fish twice a week
FDA and EPA advise 8 to 12 oz a week of low-mercury fish such as salmon, shrimp and cod.
Keep going
In the Alma app
Pregnancy nutrition, set up for you.
- Choose Pregnancy nutrition as your goal.
- Alma turns calorie counting off by default and applies pregnancy nutrient targets.
- Caffeine starts at a 200 mg daily default.
- Alma’s coach never suggests fasting or a calorie deficit.
Questions
What people ask
How much protein is needed in pregnancy?
The RDA is 71 g a day, or 1.1 g per kg of body weight, for the second half of pregnancy. In the first half, needs are the same as before pregnancy.
Is more protein better?
Some researchers propose higher needs, about 1.2 g/kg early and 1.5 g/kg late in pregnancy, based on small studies. No official body has adopted these numbers, and the RDA remains 71 g.
Do I need protein shakes?
Most people reach 71 g from regular meals and snacks. Ask your care team before adding supplements.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. Protein per serving is computed from USDA FoodData Central. Higher research estimates (Elango and Ball, 2016) are shown as research only; the RDA is the official number. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
- National Academies. Dietary Reference Intakes for Energy (2023), summary of macronutrient EARs and RDAs
- National Academies. Dietary Reference Intakes: Macronutrients and water (summary table)
- Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr (2016)
- FDA and EPA. Advice about Eating Fish
- USDA FoodData Central, SR Legacy (amounts per serving computed from per-100 g values)
Eat well for two, without the guesswork.
Alma tracks protein in every meal you log by photo, voice or text, against your pregnancy target.