7 Best Pregnancy-Safe Protein Powders of 2023

Written by Jessica Holbrook, MSN, RN, CCRN

Published on July 25, 2023

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• Pregnant women need about 70 grams of protein a day. 
• Most protein supplements are safe during pregnancy. 
• Try to choose a protein powder without artificial flavors or artificial sweeteners. 
• Protein powder can promote milk supply for breastfeeding after delivery.

One of the best things that pregnant women can do for their growing baby is to maintain a healthy diet. Getting enough healthy fats, essential amino acids, whole grains, and vitamins and minerals will help your baby get everything they need to grow and thrive. 

Maintaining a healthy diet will also help you feel your best and recover well after delivery. One of the easiest ways to improve your diet and get enough protein is to add a protein supplement to your daily routine. 

To make sure you are meeting all of your nutritional needs during pregnancy, try one of these 7 best pregnancy-safe protein powders.

Our First Choice: Boobie Body Organic Superfood 

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Boobie Body Protein is an excellent choice for both pregnant and nursing mothers. This pea protein helps mothers meet their protein needs, while the added superfood ingredients provide other nutrients to support a healthy immune system and increase lactation. 

Boobie Body contains 19g plant-based protein, 1 net carb, 0g sugar, 9 organic superfoods, added vitamin D, and a custom 11-strain prebiotic and probiotic blend. 

Besides the nutritional benefits, we also love the individual packaging that makes this protein powder incredibly convenient. Rather than having to scoop dry powder and figure out a way to bring it with you, each serving of Boobie Body comes in its own individual package. 

There are several flavors of this plant-based protein for you to choose from, including Coffee Caramel, Vanilla Chai, and Vanilla Cookie. While many women love the taste of this one, not everyone will, especially if you aren’t used to the taste and texture of protein powders.

Allergen Information: Soy-Free | Protein Content per Serving: 19 grams
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Naked Whey Protein Powder 

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If you’re looking for a whey protein powder safe for pregnancy, Naked Whey Protein is a good choice. This high-protein drink has 25 grams of protein per serving and is made with only one ingredient: whey protein concentrate. Because it only has one ingredient, you don’t have to worry about added sugars, artificial ingredients, or toxic chemicals in your prenatal protein powder. 

Naked Whey Protein powder is one of the best protein powders for people who can tolerate lactose. Animal protein like whey is a complete protein, which means you get all essential amino acids in each serving. 

Unfortunately, some people have reported nausea and stomach problems after drinking Naked Whey. If protein shakes give you an upset stomach, you may have better luck using pea protein powder. 

Allergen Information: Gluten-Free | Protein Content per Serving: 25 grams
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Ritual Essential Protein

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Ritual Essential Protein is a plant protein powder made from pea protein. Their formula is specifically designed to be used by pregnant women. This protein powder contains zero added sugar or artificial colors and sweeteners. 

Ritual Essential Protein comes in a mild vanilla flavor that will be easy on your stomach and can be mixed with other fruits or milk to make a complete meal. Many women enjoy the flavor and appreciate the added nutrients like choline. 

Like many other plant-based proteins, this powder tends to clump when not mixed well. Using a high-powered blender should eliminate any problems with texture. 

Allergen Information: Soy-Free, Gluten-Free | Protein Content per Serving: 20 grams
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Navitas Organics Hemp Powder 

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Navitas offers many different types of dietary supplements to help you increase your protein and nutrient intake. Their Organic Hemp Powder is a plant-based protein powder that contains only certified organic hemp powder. Navita’s customers have good things to say about the taste, texture, and affordability of this product. 

Research shows¹1. Leson, G.. Nutritional Profile and Benefits of Hemp Seed, Nut and Oil. Wasabi. 2002. https://s3.wasabisys.com/ecochick/hempnutrition.pdf that hemp protein is one of the best food sources of protein you can get and that hemp has the ideal balance of omega 3 and omega 6 fatty acids. 

In addition to their hemp powder, Nativas offers acai powder, cocoa powder, and an organic superfood blend that can be added to any other protein powders for pregnancy. 

Allergen Information: Gluten Free | Protein Content per Serving: 13 grams
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Needed. Collagen Protein Powder 

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Collagen powder has started to become more popular among men and women who want to improve their skin and hair health. You may be surprised to hear that collagen protein can also be one of the best protein powders for pregnancy. 

Needed. Collagen Powder is made from 100% collagen and contains no added ingredients. This powder is non-GMO, gluten-free, and dairy free—perfect for people with food sensitivities.

This collagen powder claims to have a neutral flavor that can be mixed with other ingredients like fruits or vegetables, but some users have said that it takes a lot of fruit to completely cover up the taste.  

Allergen Information: Gluten-Free | Protein Content per Serving: 13 grams
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NOW Egg White Protein 

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Eggs are known for their high protein content and other health benefits. NOW offers a protein powder that is made primarily from egg whites. NOW Egg White Protein comes in both chocolate and vanilla flavors, and many users have stated that it blends more easily than other types of powders. 

While this product is catered towards athletes and people trying to build lean muscle, egg white protein is a good option for pregnant and breastfeeding women. 

The downside of this product is that it does contain xylitol and stevia extract. While these ingredients are generally regarded as safe, some people prefer to avoid them. 

Allergen Information: Gluten-Free | Protein Content per Serving: 20 grams
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Garden of Life Organic Vegan Protein

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Garden of Life is known for offering high-quality organic and vegan products to its customers. The Garden of Life Organic Vegan Protein Powder is one of their best products. Offered in Chocolate, Vanilla, Chai, and Neutral flavors, there’s an option for all taste preferences. 

This protein powder is made from organic peas, sprouted grains, seeds, and legumes, with the addition of some whole food vitamins and minerals. On top of that, this protein contains live probiotics to aid in healthy digestion. 

Garden of Life products meet high quality standards and have earned many certifications including Certified USDA Organic, Non-GMO Project Verified, Certified Vegan, Kosher, and NSF Certified Gluten Free.

Like many other protein powders, not everyone will love the taste and consistency. And while the unflavored powder does have a mild taste, it’s easily covered up by adding a few pieces of fruit to your smoothie. 

Allergen Information: Gluten-Free | Protein Content per Serving: 22 grams
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Recommended Accessories

Making a protein shake is easy, but you need the right tools to avoid clumping and to give your drink a smooth texture. 

Blender Bottle

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Blender bottles are cheap and portable, making them a great tool for helping you meet your protein needs during pregnancy. They are usually just a bottle with a mixer inside that breaks up your protein powder when you shake it. If you choose to use a blender bottle instead of an electric blender, plan to shake up your smoothie for a long time to get all of the clumps out. 

Portable Blender

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No one enjoys drinking a protein shake with clumps. While blender bottles can work well if you shake them hard enough, an electric blender is the best way to get a smooth drink texture. 

A small portable blender is a great way to make a fresh protein drink anywhere you go. Most of them can even be plugged into a car USB charger. Most portable blenders work well enough to handle the addition of ice, spinach or kale, and soft fruits to your mixture.

Cooler Bag

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If you want to add some whole foods like fruits and vegetables to your shake on the go, you’ll have to find a good cooler bag. The best part is, an insulated bag can also be used to store pumped breast milk after your baby is born. 

Why Are Protein Powders Good for Pregnant Women?

There are several reasons that a pregnant woman might benefit from adding a protein powder to their diet. 

Protein Content

Growing an entire human is a lot of work for a pregnant woman. According to experts at the Mayo Clinic²2. Mayo Clinic Staff. Pregnancy diet: Focus on these essential nutrients. Mayo Clinic. 2022. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082, a pregnant woman needs about 71g of protein per day. Protein shakes can be used as a dietary supplement to meet these protein requirements for a healthy pregnancy. 

Easy on the Stomach

While lean meats, eggs, and plant foods like beans are protein-rich foods, drinking protein shakes is sometimes an easier option. This is especially true for women who struggle with nausea or a decreased appetite during their pregnancy. 

Convenient

Pregnancy can make you feel tired a lot of the time. Cooking a healthy meal takes a lot of time and energy, and it’s often easier to just grab a quick snack. Unfortunately, many grab-and-go snacks are full of sugar and empty calories. 

Using protein powder is quick, easy, and healthy. In addition, products like blender bottles can make your protein powders portable, meaning you can have a quick, easy, healthy meal anywhere you go. You could even bring a protein shake along as one of your snacks for your hospital bag. 

How to Choose the Best Protein Powder for Pregnancy

When you’re looking for a protein powder, there are a few things you’ll need to pay attention to. 

Protein Content 

Not all protein powders have the same amount of protein. Check the label to see how many grams of protein are in a serving. Some meal replacement shakes contain very little protein, while others can have over 40 grams of protein in a single serving.  

It’s also important to look for complete protein sources or shakes that contain all essential amino acids. The body needs all 9 essential amino acids³3. Lopez, M. J., & Mohiuddin, S. S.. Biochemistry, Essential Amino Acids. National Library of Medicine. 2023. https://www.ncbi.nlm.nih.gov/books/NBK557845 from food sources since it cannot synthesize them. 

Added Sugars 

Protein shakes are generally marketed as a healthy food, but watch out for protein powders that contain a lot of added sugars or artificial sweeteners. Some protein powders have enough added sugars to make them more like a milkshake than a health drink. 

Flavor

The flavor of a protein powder for pregnant women is almost as important as the complete amino acid profile. Since so many pregnant women suffer from nausea and poor appetite during pregnancy, pregnancy protein shakes have to taste good. 

You might have to test a few different flavors of protein powder during pregnancy to find one that you like. Making sure that you make the protein powder well enough to eliminate clumps and keeping your drink very cold can help with nausea. 

Cost

Of course, cost should always be taken into consideration when purchasing protein powder. You don’t have to choose the most expensive protein powders to get a high-quality product. In fact, some of the best protein powders are relatively inexpensive. In general, whey protein powders are less expensive than vegan protein powders. 

 FAQs

How much protein does a pregnant woman need?

On average, a pregnant woman needs 70 grams of protein each day. About 0.5g of protein per pound of body weight is usually enough. Remember that while dietary supplements like protein powders can help you meet your protein intake goals, too much protein can be hard on your kidneys. 

Can you continue using protein powder while breastfeeding?

Any protein powders for pregnancy can also be used while breastfeeding. In fact, adequate protein intake while breastfeeding is just as important as it is throughout your pregnancy.

What should you mix protein powder with?

Protein powder can be mixed with almost any liquid. If you need to add calories to your diet, mix your protein powder with milk. If you are vegan or want to add healthy fats, coconut milk might be a good choice. Protein powder can also be mixed with just water and ice. 

If you have a good blender, you can add fruits like bananas and berries or even spinach and kale to get some extra nutrients in your protein shake. 

What is the best time of day to take protein powder?

Protein shakes can be consumed at any time of day. While you’re pregnant, the best thing to do is eat when you’re hungry and stop when you are full.

References

1. Leson, G. (2002). Nutritional Profile and Benefits of Hemp Seed, Nut and Oil. Wasabi. https://s3.wasabisys.com/ecochick/hempnutrition.pdf
2. Mayo Clinic Staff. (2022, February 18). Pregnancy diet: Focus on these essential nutrients. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
3. Lopez, M. J., & Mohiuddin, S. S. (2023, March 13). Biochemistry, Essential Amino Acids. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK557845

The information WonderBaby provides is not intended to be, and does not constitute, medical or other health advice or diagnosis and should not be used as such. Always consult with a qualified medical professional about your specific circumstances.