Which Protein Foods Are the Best For Pregnant Women?

Protein is one of the building blocks of the body, with an ability to give boost to proper functioning of the entire body system. Here are some of the foods that you should take in a pregnancy.

During pregnancy, protein is one of the most important nutrients you can consume. Protein is essential during pregnancy to support the development of fetal cell growth, brain development and blood production. Eating inadequate amounts of protein during pregnancy increases the risk for having a low birth weight infant and could have negative effects on the baby’s brain development. You should consume about 60 g protein per day during pregnancy. Most women in Western countries already eat the necessary amount of protein each day. Vegetarians, however, must take special care to make sure they are getting enough protein in their diets.

High Protein Diet for Pregnant Women

High Protein Diet for Pregnant Women

High Protein Foods for Pregnant Women:


Eggs are among the best food item for pregnant women. Not only are they cheap and easily accessible, they can be cooked easily too without having to go through much trouble. Moreover, they have a good amount of protein present in them which is necessary for the growth of the baby as well as the mother. Eggs contain as many as 12 different proteins and minerals along with choline and omega 3 fats which are all very important for a growing baby. Owing to their extraordinary nutritious qualities doctors recommend pregnant women to take about two eggs a day during their pregnancy.


Salmon is another protein rich food item that is extremely beneficial for pregnant women. Being rich in omega 3 fats, salmon is ideal for the visual and neural development of the baby. Moreover, unlike other fish, salmon has a low level of methylmercury in it which makes it less of a danger to the health of the baby. Still, to avoid any overdose of mercury, pregnant women should refrain from eating more than 12 ounces of salmon in a week.

Lean Meats

It’s a known fact that meat contains the most amounts of quality protein. Thus, consuming meat in a pregnancy is a must. However, meat is also full of fat which is not good for the baby or the mother, therefore, it is best to go for lean meats that are fat free. This way you will get only the much needed proteins and not the undesirable fats from the meat you are eating. When it comes to meat, it is best to eat beef and pork since they have choline in them in addition to protein.

Seeds and Nuts

Just a handful of nuts can fulfil your daily requirements of protein. Nuts rich in protein are almonds, peanuts, Brazil nuts, cashews, pistachios, walnuts, hazelnuts and coconuts. Seeds rich in protein are pumpkin, sesame and sunflower.

Protein rich food for pregnancy

Protein rich food for pregnancy

Whole Grains

Whole grains are also a good food item to include in a pregnancy diet because they possess an incredible amount of folate, vitamin B6 and iron which are all extremely necessary for the mental health of both the baby and the mother. Moreover, whole grains are rich in carbohydrates too which can supply energy to the pregnant women as well. Eating them in the form of cereal and as a snack during lunch time can help pregnant women in remaining energized throughout the day.

Beans and Legumes

Many of these are very high in protein. Mung, kidney, navy, Great Northern, black and fava beans, lentils, split peas and chickpeas are some foods that can provide a lot of protein. Daily protein requirements can also be met by having tofu and soy products which include soy milk, miso and curd.

Author: Health Benefits

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