# Best Protein Powder for Pregnancy > The best protein powders for pregnancy, ranked on third-party testing, simple labels and protein per serving, plus how much protein each trimester needs. - **URL**: https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/ - **Updated**: 2026-11-08 - **Author**: [Best Protein Powder Editorial Team](https://www.best-proteinpowder.com/authors/editorial-team/) - **Publisher**: [Best Protein Powder](https://www.best-proteinpowder.com/) --- Eight protein powders and shakes chosen for the things that matter when you are pregnant: independent contaminant testing, short labels with no herbs or stimulants, and a sensible protein dose. Talk to your OB or midwife before adding any supplement. **How we rank:** We judge every powder on the label, not the marketing: protein per scoop, cost per 25 g of protein, the full ingredient list and third-party testing. No paid placements, and commission never sets a ranking. [Read our methodology](https://www.best-proteinpowder.com/how-we-test/) The best protein powder for pregnancy is a boring one: a modest dose of protein, independent testing for contaminants, and nothing else on the label that needs a second look. Ritual's Pregnancy and Postpartum shake is our top pick because it was built for exactly this, with 20 g of pea protein and 250 mg of choline per serving and no herbal extras. Thorne Whey Protein Isolate and Klean Isolate are the best certified dairy options, and Naked Whey is the budget single-ingredient choice. Most pregnant women can meet their protein needs from food alone; a powder is a convenience for nausea, aversions or busy days, not a requirement. This guide is not medical advice, so run any powder past your OB, midwife or a registered dietitian before you start. ## Our Top Picks | Award | Product | Why | | --- | --- | --- | | Best Overall for Pregnancy | [Ritual Essential Protein Daily Shake Pregnancy & Postpartum](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#ritual-essential-protein-pregnancy-postpartum) | The easiest single answer for pregnancy: a modest, cleanly formulated protein dose with a useful choline boost and nothing you need to question on the label. | | Best Certified Whey | [Thorne Whey Protein Isolate](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#thorne-whey-protein-isolate) | The whey to buy if independent contaminant testing is your first filter and dairy agrees with you. | | Best Unflavored | [Klean Athlete Klean Isolate](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#klean-athlete-klean-isolate) | The best choice if you would rather stir protein into food than drink a sweet shake. | | Best Light Flavored Whey | [Momentous Essential Grass-Fed Whey Protein](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#momentous-essential-grass-fed-whey-protein) | A certified flavored whey for people who dislike artificial sweeteners and want a gentle, small shake. | | Best Budget Single-Ingredient | [Naked Whey (Unflavored)](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#naked-nutrition-naked-whey) | The value pick if you want the simplest possible label and are willing to request the brand's test results yourself. | | Best Budget Flavored | [Optimum Nutrition Gold Standard 100% Whey](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#optimum-nutrition-gold-standard-100-whey) | A cheap, well-documented whey that tastes good, as long as artificial sweeteners do not bother you. | | Best Ready-to-Drink | [Fairlife Core Power High Protein Shake (26 g)](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#fairlife-core-power-26g) | The convenience pick for the fridge at work or home, especially when cold drinks are the only thing that goes down. | | Best Organic Plant | [Truvani Organic Plant Based Protein Powder](https://www.best-proteinpowder.com/best-protein-powder-for-pregnancy/#truvani-organic-plant-based-protein) | The plant pick for a dairy-free pregnancy, provided you check the brand's latest contaminant testing first. | ## 1. Pregnancy Protein Powders Compared at a Glance Here is every pick side by side. Protein, calories and sugar are per serving from the label or retailer listings at the time of writing and vary by flavor. Price tier compares cost per gram of protein across this list: budget, mid or premium. | Product | Protein/scoop | Calories | Sugar | Price tier | Certification | | --- | --- | --- | --- | --- | --- | | Ritual Pregnancy & Postpartum | 20 g | 115-120 | 0 g added | Premium | Testing marks listed by brand | | Thorne Whey Isolate | 21 g | About 100 | 2-3 g | Premium | NSF Certified for Sport | | Klean Isolate (unflavored) | 20 g | About 85 | About 1 g | Premium | NSF Certified for Sport | | Momentous Essential Whey | About 20 g | About 90 | Low; check label | Premium | NSF Certified for Sport (brand) | | Naked Whey (unflavored) | About 25 g | About 120 | About 2 g (milk) | Budget | None confirmed | | ON Gold Standard Whey | About 24 g | About 120 | About 1 g | Budget | Informed Choice (brand) | | Fairlife Core Power 26g | About 26 g | About 170 | About 5 g (0 added) | Mid | None confirmed | | Truvani Organic Plant | About 20 g | 120-140 | Low; check label | Mid | USDA Organic | If you only read one line of that table, read the last column. In pregnancy, independent testing is worth more than an extra 5 g of protein, and every product near the top has it. The two without a sport certification earn their place on simplicity and price, and for those you should ask the brand for a recent certificate of analysis before you buy. Our wider [best protein powder for women](https://www.best-proteinpowder.com/best-protein-powder-for-women/) guide covers everyday picks if you are shopping for after the baby arrives too. ## 2. The Best Protein Powders for Pregnancy We ranked these on the label and on public certification records, not on hands-on testing: whether an independent program screens the product, how short and plain the ingredient list is, protein per serving, sugar, and price tier at the time of writing. We did not test these products ourselves. Nutrition figures are per the brand's label or retailer listings and vary by flavor, so check the panel on the tub you actually buy. Our full approach is on the [how we test](https://www.best-proteinpowder.com/how-we-test/) page. ### 1. Ritual Essential Protein Daily Shake Pregnancy & Postpartum **Award:** Best Overall for Pregnancy | **Type:** Pea protein shake formulated for pregnancy - **Protein per serving:** 20 g (label) - **Calories:** About 115-120 - **Third-party testing:** Testing marks listed by Ritual - **Best for:** A pregnancy-specific daily shake The only powder here built specifically for pregnancy. Per Ritual's label and listings at the time of writing, a roughly 30-31 g serving gives 20 g of organic pea protein in about 115-120 calories, with 250 mg of choline and no added sugar. Ritual describes the formula as free of stevia and sugar alcohols and lists third-party testing marks on the product page. It is not a prenatal vitamin and does not replace one. **Bottom line:** The easiest single answer for pregnancy: a modest, cleanly formulated protein dose with a useful choline boost and nothing you need to question on the label. **Pros:** - 250 mg of choline per serving, about half the 450 mg pregnancy Adequate Intake - Short ingredient list with no herbal blends, caffeine or greens powders - No added sugar per retailer listings, useful if glucose is being watched - Dairy-free, so it also works with a milk allergy **Cons:** - Premium price tier: roughly 2.50-2.70 dollars a serving at prices reported when we checked - 20 g of protein is a moderate dose for the money - Pea protein carries a higher average heavy-metal risk than whey, so the testing matters - Essentially one flavor (vanilla), which some buyers tire of [Check price on Amazon](https://www.amazon.com/dp/B0DQ1MS43J?tag=sktiger-20&linkCode=ll1) ### 2. Thorne Whey Protein Isolate **Award:** Best Certified Whey | **Type:** NSF Certified for Sport whey isolate - **Protein per serving:** 21 g (label) - **Calories:** About 100 - **Third-party testing:** NSF Certified for Sport - **Best for:** Certified daily whey Thorne's isolate pairs a short ingredient list with NSF Certified for Sport status, per Thorne and NSF at the time of writing, which covers label-claim checks and contaminant screening as well as banned substances. A scoop of about 28 g gives 21 g of protein in roughly 100 calories, with about 2-3 g of sugar depending on flavor, per the label. Whey isolate is a dairy source that tends to test lower for heavy metals than plant proteins. **Bottom line:** The whey to buy if independent contaminant testing is your first filter and dairy agrees with you. **Pros:** - NSF Certified for Sport, one of the stricter independent programs - Complete protein with a naturally high leucine content - Low lactose for a dairy protein, which helps if pregnancy has made milk harder to digest - Mixes easily into milk, water or smoothies **Cons:** - Premium price tier per gram of protein - Only a couple of flavors, and sugar runs 2-3 g per scoop by flavor - Not suitable for a cow's milk protein allergy [Check price on Amazon](https://www.amazon.com/dp/B07978MBRM?tag=sktiger-20&linkCode=ll1) ### 3. Klean Athlete Klean Isolate **Award:** Best Unflavored | **Type:** Unflavored certified whey isolate - **Protein per serving:** 20 g (label) - **Calories:** About 85 (unflavored) - **Third-party testing:** NSF Certified for Sport - **Best for:** Mixing into food Klean Isolate is about as minimal as a certified protein gets: whey protein isolate plus a little sunflower lecithin in the unflavored version, with no sweetener, per the label at the time of writing. The unflavored scoop lists 20 g of protein in about 85 calories with roughly 1 g of sugar. It is NSF Certified for Sport, per the brand. Because it has no flavor of its own, it disappears into oatmeal, yogurt, soup or a smoothie. **Bottom line:** The best choice if you would rather stir protein into food than drink a sweet shake. **Pros:** - NSF Certified for Sport with a two-ingredient unflavored formula - No sweeteners at all, helpful when pregnancy changes how sweet things taste - Easy to hide in foods on days when a shake is the last thing you want **Cons:** - Plain dairy taste if you drink it with water alone - Premium price for a 20 g serving - Flavored versions add sweeteners and sugar alcohols, so read the label you buy [Check price on Amazon](https://www.amazon.com/dp/B074XDDRRK?tag=sktiger-20&linkCode=ll1) ### 4. Momentous Essential Grass-Fed Whey Protein **Award:** Best Light Flavored Whey | **Type:** NSF Certified for Sport grass-fed whey isolate - **Protein per serving:** About 20 g (label) - **Calories:** About 90 - **Third-party testing:** NSF Certified for Sport (brand) - **Best for:** Small flavored shakes Momentous Essential is a small, lightly sweetened scoop: per the brand's label at the time of writing, about 20 g of protein in roughly 90 calories from grass-fed whey isolate with an added digestive enzyme blend, sweetened with monk fruit and stevia. The brand states it is NSF Certified for Sport. The modest serving size suits someone who wants a light, pleasant shake rather than a 30 g-plus dose. **Bottom line:** A certified flavored whey for people who dislike artificial sweeteners and want a gentle, small shake. **Pros:** - NSF Certified for Sport, per the brand - No artificial sweeteners; monk fruit and stevia instead - Light, roughly 90-calorie serving that is easy to finish when nauseated **Cons:** - Premium price for about 20 g of protein - Stevia aftertaste bothers some buyers - The enzyme blend adds little most people need, but adds cost [Check price on Amazon](https://www.amazon.com/dp/B09F1SWMFG?tag=sktiger-20&linkCode=ll1) ### 5. Naked Whey (Unflavored) **Award:** Best Budget Single-Ingredient | **Type:** One-ingredient grass-fed whey concentrate - **Protein per serving:** About 25 g (label) - **Calories:** About 120 - **Third-party testing:** None we could confirm - **Best for:** Budget smoothies Naked Whey has one ingredient, whey protein concentrate from grass-fed cows, which the brand says comes from US farms. Per the label, two scoops (about 30 g) give roughly 25 g of protein in about 120 calories, with around 2 g of naturally occurring milk sugar and no added sweetener. It costs far less per gram than the certified isolates above, but it does not carry a sport certification we could confirm. **Bottom line:** The value pick if you want the simplest possible label and are willing to request the brand's test results yourself. **Pros:** - One ingredient: nothing to second-guess on the label - Budget price tier per gram of protein - About 25 g of protein per serving, among the higher doses here **Cons:** - No NSF or Informed certification we could confirm, so ask the brand for batch test results - Concentrate contains more lactose than an isolate - Bland and slightly chalky on its own; best blended [Check price on Amazon](https://www.amazon.com/dp/B00XIKPUK4?tag=sktiger-20&linkCode=ll1) ### 6. Optimum Nutrition Gold Standard 100% Whey **Award:** Best Budget Flavored | **Type:** Whey blend (isolate, concentrate, peptides) - **Protein per serving:** About 24 g (label) - **Calories:** About 120 - **Third-party testing:** Informed Choice (brand) - **Best for:** Low-cost flavored shakes The best-selling whey on Amazon by most estimates. Per the label at the time of writing, a scoop of about 30-31 g provides about 24 g of protein and 120 calories, with about 3 g of carbohydrate and 1 g of sugar in most flavors. Optimum Nutrition promotes it as Informed Choice certified, which screens batches for banned substances. Most flavors are sweetened with artificial sweeteners, which are considered safe in pregnancy at normal intakes but which some people prefer to avoid. **Bottom line:** A cheap, well-documented whey that tastes good, as long as artificial sweeteners do not bother you. **Pros:** - Budget price tier and frequent deals on Amazon - About 24 g of protein with roughly 1 g of sugar per scoop - Huge flavor range, which matters when food aversions shift week to week **Cons:** - Most flavors use artificial sweeteners such as acesulfame potassium - Contains soy lecithin and, in many flavors, added flavor systems that lengthen the label - Informed Choice focuses on banned substances rather than a full heavy-metal panel [Check price on Amazon](https://www.amazon.com/dp/B000GISTZ4?tag=sktiger-20&linkCode=ll1) ### 7. Fairlife Core Power High Protein Shake (26 g) **Award:** Best Ready-to-Drink | **Type:** Bottled ultra-filtered milk shake - **Protein per serving:** About 26 g per bottle - **Calories:** About 170 - **Third-party testing:** None we could confirm - **Best for:** Grab-and-go, nausea days Core Power starts from ultra-filtered, pasteurized milk, which matters in pregnancy because unpasteurized dairy is off the table. Per retailer listings at the time of writing, a 14 fl oz bottle carries about 26 g of milk protein in about 170 calories, with around 5 g of milk sugar, no added sugar and roughly 650-670 mg of calcium. It is lactose-free. Listings show it sweetened with a mix of monk fruit, stevia, sucralose and acesulfame potassium, so check the bottle. **Bottom line:** The convenience pick for the fridge at work or home, especially when cold drinks are the only thing that goes down. **Pros:** - No mixing; drink it cold straight from the fridge on queasy mornings - About 26 g of protein plus roughly half a day's calcium, per listings - Pasteurized and lactose-free **Cons:** - Contains sucralose and acesulfame potassium per listings - Costs more per gram of protein than any tub here - A 14 oz bottle is a lot of liquid to finish when nausea is bad [Check price on Amazon](https://www.amazon.com/dp/B07LD2NV9X?tag=sktiger-20&linkCode=ll1) ### 8. Truvani Organic Plant Based Protein Powder **Award:** Best Organic Plant | **Type:** USDA Organic pea and pumpkin seed blend - **Protein per serving:** About 20 g (listing) - **Calories:** About 120-140 - **Third-party testing:** USDA Organic; no sport certification confirmed - **Best for:** Dairy-free, organic Truvani's protein is built for label readers. The vanilla version lists organic pea protein, organic vanilla, organic pumpkin seed protein, organic monk fruit extract and organic chia seed protein, with about 20 g of protein in roughly 120-140 calories per serving, per retailer listings at the time of writing. It is USDA Organic, and the brand states the formula excludes soy, dairy, gluten and stevia. **Bottom line:** The plant pick for a dairy-free pregnancy, provided you check the brand's latest contaminant testing first. **Pros:** - Five-ingredient vanilla formula with no herbs, greens or stimulants - USDA Organic and free of dairy and soy - No stevia, which many people find bitter during pregnancy **Cons:** - Plant proteins carry a higher average heavy-metal risk; ask Truvani for current batch results - No sport certification we could confirm - Earthy texture; most buyers blend it rather than shake it [Check price on Amazon](https://www.amazon.com/dp/B0DDQHJ2NG?tag=sktiger-20&linkCode=ll1) ## 3. How Much Protein Do You Need During Pregnancy? The official US figure comes from the Institute of Medicine, now the National Academy of Medicine, in its Dietary Reference Intakes. For adult women who are not pregnant, the Recommended Dietary Allowance is 0.8 g of protein per kilogram of body weight, which works out to about 46 g a day for a reference woman. For pregnancy, the IOM sets the RDA at 1.1 g per kilogram, or about 71 g a day, an increase of roughly 25 g. That extra 25 g is not spread evenly. The IOM based it on the second half of pregnancy, when the baby, placenta, uterus and blood volume grow fastest, and it did not set a higher requirement for the first trimester. In practice that means your protein needs in the first trimester are close to what they were before pregnancy, and the increase really starts to matter from the second trimester onward. ### Protein needs by trimester | Stage | IOM protein guidance | Extra calories (ACOG) | | --- | --- | --- | | Not pregnant | 0.8 g/kg, about 46 g/day | Baseline | | First trimester | No increase set by the IOM | No extra calories, for most women | | Second trimester | 1.1 g/kg, about 71 g/day | About 340 extra per day | | Third trimester | 1.1 g/kg, about 71 g/day | About 450 extra per day | Some researchers think the official number is too low. A small 2015 study in the Journal of Nutrition, using a method called indicator amino acid oxidation, estimated needs of about 1.2 g per kilogram in early pregnancy and about 1.5 g per kilogram in late pregnancy. That is one study in a few dozen women, not a new guideline, but it is a reasonable argument for not undershooting. For a 70 kg woman, it would mean roughly 85 g a day in early pregnancy and just over 100 g a day near the end. The American College of Obstetricians and Gynecologists frames the calorie side simply: most women need no extra calories in the first trimester, about 340 extra a day in the second and about 450 in the third, with adjustments for twins and starting weight. One protein shake of 100-170 calories fits easily inside those numbers, which is why a scoop is a reasonable way to fill a protein gap without overshooting your energy needs. If you want a personal estimate, our [protein calculator](https://www.best-proteinpowder.com/protein-calculator/) gives a starting point to bring to your appointment. Many women already eat close to 70 g of protein a day without trying, especially if they eat dairy, eggs, meat or legumes. Before you buy anything, it is worth logging a few typical days. If you are already at 75-90 g, a powder adds cost and little else. If nausea, aversions or a plant-based diet leave you at 50-60 g, a daily scoop closes most of the gap. Our guide to [how much protein you need](https://www.best-proteinpowder.com/how-much-protein-do-i-need/) explains the per-kilogram math in more detail. ## 4. Is Protein Powder Safe During Pregnancy? Protein itself is not the concern. Whey, casein, pea and soy are ordinary food proteins that pregnant women eat every day in milk, yogurt, beans and tofu. The questions in pregnancy are about everything else that can end up in a tub: contaminants such as lead and cadmium, added herbs and stimulants, very high doses of certain vitamins, and how much quality control stands behind the label. In the US, protein powders are sold as dietary supplements or foods, and neither category requires the FDA to approve the product before it reaches shelves. Manufacturers are responsible for safety and for label accuracy, and enforcement mostly happens after problems appear. That is why third-party certification carries so much weight here: it is the only routine, independent check on what is actually inside. Our explainer on [whether protein powder is safe](https://www.best-proteinpowder.com/is-protein-powder-safe/) covers this regulatory gap in more depth. ACOG's general advice on supplements in pregnancy is to tell your ob-gyn about everything you take, including herbal products, because many have not been studied in pregnant women. A plain whey or pea powder with three or four ingredients is a very different product from a fat-burner protein with green tea extract and a proprietary herbal blend, and your care team will want to know which one you are using. > **THE SHORT VERSION** > > **A plain, third-party tested protein powder is generally considered fine in pregnancy.** > > The risk lives in the extras: herbs, stimulants, high-dose vitamin A, and untested products with unknown contaminant levels. Choose a short label with independent testing, keep it to one or two servings a day, and clear it with your OB or midwife. ## 5. Third-Party Testing and Heavy Metals Matter Most Heavy metals are the strongest reason to be choosy. Lead, cadmium and arsenic occur naturally in soil and water, and plants absorb them, so they can show up in protein powders, especially plant-based ones. The CDC states that no safe blood lead level has been identified in children, and lead can cross the placenta, which is why lowering avoidable exposure is a sensible goal during pregnancy. Independent testing has repeatedly found the same pattern. Consumer Reports' protein powder testing, most recently published in 2025, found that plant-based powders generally carried more lead than dairy-based ones, and some products in both groups exceeded the organization's level of concern per serving. Results vary by brand and even by batch, so no single test result is permanent, but the direction has been consistent. Our [protein powder without heavy metals](https://www.best-proteinpowder.com/best-protein-powder-without-heavy-metals/) guide goes through the testing programs and what their limits mean. ### What the certification seals actually mean NSF Certified for Sport and Informed Choice or Informed Sport were designed for athletes. They test for banned substances, and NSF Certified for Sport also checks label claims and screens for contaminants, including heavy metals. NSF Contents Certified checks that the label is accurate and that contaminants are within limits without the banned-substance testing. The Clean Label Project runs its own contaminant testing. None of these programs certifies a product as safe for pregnancy specifically, but each one means someone other than the manufacturer has looked inside the tub. When a product has no seal, you can still ask. Reputable brands will send a certificate of analysis, a lab report for a specific batch, if you email them with the lot number from your tub. Look for lead, cadmium, arsenic and mercury results and the lab's name. A brand that cannot or will not share recent results has told you something useful. Products carrying a California Proposition 65 warning are not necessarily dangerous, but the warning does mean the company could not show the product was below that state's strict thresholds. ## 6. Ingredients to Avoid in a Pregnancy Protein Powder Most of what you should avoid has nothing to do with the protein. Read the whole label, including the small print under any proprietary blend, and skip products with the following. ### Caffeine and stimulants ACOG advises keeping caffeine below 200 mg a day during pregnancy. Coffee-flavored proteins, energy proteins and anything marketed for fat burning often contain caffeine, green tea extract, guarana, yerba mate or other stimulants, sometimes without stating the dose. Those amounts add to your coffee and tea and can push you past the limit without noticing. Choose a product with no stimulant ingredients at all and keep your caffeine where you can count it. ### Herbal blends and adaptogens Ashwagandha, maca, black cohosh, dong quai, licorice root, high-dose turmeric extracts, so-called hormone-balancing blends and detox herbs are common in wellness powders. Most have not been studied for safety in pregnancy, and some, such as ashwagandha, are flagged by US health agencies as possibly unsafe during pregnancy. The simplest approach is to choose a powder with no herbs at all, which every pick on this list satisfies. ### High-dose vitamin A and organ powders Preformed vitamin A, listed as retinol or retinyl palmitate, can cause birth defects at high doses, and the tolerable upper intake in pregnancy is 3,000 mcg a day. Meal-replacement shakes with full vitamin premixes, stacked on top of a prenatal vitamin, can add up. So-called ancestral protein powders that include desiccated liver are worth particular caution, because liver is an extremely concentrated source of vitamin A. Beta-carotene from plants does not carry the same risk. ### Raw or unpasteurized ingredients Pregnant women are advised to avoid unpasteurized milk and cheese because of the risk of Listeria. Commercial whey and casein powders are made from pasteurized milk, and bottled shakes such as Core Power are pasteurized too. Be wary of anything marketed as raw dairy protein and confirm the processing with the brand. On plant labels, raw usually means low-heat or sprouted rather than unpasteurized, but the same rule applies: if you are unsure, ask or skip it. ## 7. Whey or Plant Protein When You Are Pregnant? Both work. Whey is a complete protein that is rich in leucine and digests easily, and isolates contain very little lactose. It also tends to come out lower in heavy metal testing, and more whey products carry strong certifications. If dairy agrees with you, a certified whey isolate is the simplest, best-documented choice. Plant proteins make sense if you have a cow's milk allergy, follow a vegan diet, or simply find dairy unappealing right now. Pea protein is the most common base, and blends with rice, pumpkin seed or chia round out the amino acid profile. Ritual's pregnancy shake and Truvani are both pea-led. The trade-off is that the average plant protein carries more lead and cadmium than the average whey, so independent testing matters more. Soy protein is safe to eat in pregnancy in normal food amounts, and soy foods have a long history in diets around the world. Soy isolate powders are less common now, and some people prefer to keep soy to whole foods such as tofu and edamame during pregnancy; that is a preference rather than a rule. Collagen is not unsafe, but it is not a complete protein, so it is a poor primary protein source for pregnancy. Our [whey vs plant protein](https://www.best-proteinpowder.com/whey-vs-plant-protein/) comparison breaks down the differences in more detail. ## 8. How to Use Protein Powder Safely in Pregnancy One serving a day is enough for most people who need a powder at all. A scoop of 20-25 g closes a typical gap without crowding out meals, and it keeps your exposure to any trace contaminants low. Two servings can make sense for a short spell of severe aversions, but at that point it is worth involving a registered dietitian. Keep taking your prenatal vitamin. No protein powder on this list replaces folic acid, iron, iodine or DHA, and Ritual's choline is a helpful extra rather than a substitute. Check that any vitamin-fortified shake does not double up on nutrients with your prenatal, especially vitamin A. Finally, bring the tub or a photo of its label to your next appointment. It takes your OB or midwife a few seconds to look over an ingredient list, and that conversation is the most reliable safety check you have. ## 9. Nausea, Gestational Diabetes and Other Special Cases Morning sickness is one of the most common reasons women reach for protein powder. Cold drinks are often easier than hot food, small sips through the day go down better than a full glass, and unflavored powders hidden in a fruit smoothie or popsicle avoid the cloying taste of a sweet shake. A ready-to-drink bottle kept in the fridge removes the effort entirely. If you cannot keep fluids down or are losing weight, call your provider, because severe vomiting needs medical care rather than supplements. Gestational diabetes changes the priorities. Choose a powder with little or no sugar, pair it with fiber and fat, and coordinate with your care team or diabetes educator, who may want shakes timed around meals and glucose checks. Ritual, Klean Isolate and Gold Standard all come in at about 1 g of sugar or less per serving per their labels. Our [protein powder for diabetics](https://www.best-proteinpowder.com/best-protein-powder-for-diabetics/) guide explains how to read a label for blood sugar. Kidney disease, a history of preeclampsia, food allergies and any prescribed diet are all reasons to get individual advice before adding a supplement. The same applies if you are carrying twins or more, because protein and calorie needs rise further and your team may set specific targets. After the birth, needs change again, especially if you breastfeed. Our guide to the [best protein powder for breastfeeding](https://www.best-proteinpowder.com/best-protein-powder-for-breastfeeding/) covers lactation protein and calorie needs and the evidence on lactation add-ins such as fenugreek. ## 10. Common Mistakes to Avoid ### Buying a fat-burner or energy protein Products marketed for weight loss or energy often hide caffeine, green tea extract or herbal blends. In pregnancy, those ingredients add caffeine you are not counting and herbs that have not been studied. Choose a plain protein with no stimulant or herbal ingredients at all, and keep coffee and tea as your only, measurable caffeine. ### Ignoring third-party testing A pretty label tells you nothing about lead or cadmium. Without NSF, Informed or similar independent testing, you are relying on the manufacturer alone. If a product you like has no seal, email the brand for a recent certificate of analysis for your batch, and move on if they will not share one. ### Using a shake instead of a prenatal vitamin Protein powders do not supply the folic acid, iron, iodine and DHA a prenatal provides, even when they add a few vitamins. Keep taking your prenatal, and check that any fortified shake does not double up on vitamin A or other nutrients with upper limits you could exceed. ### Doubling up on vitamin A Meal-replacement shakes and liver-based ancestral powders can contain large amounts of preformed vitamin A. Stacked on a prenatal, that can approach the 3,000 mcg daily upper limit for pregnancy. Read the vitamin panel, look for retinol or retinyl palmitate, and ask your provider if you are unsure. ### Drinking several shakes a day More protein is not automatically better, and every extra serving adds cost and trace contaminant exposure while crowding out meals with fiber, iron and omega-3s. One scoop a day fills a typical gap. If you think you need more, ask a registered dietitian to look at your whole diet first. ## 11. Frequently Asked Questions ### Is it safe to drink protein shakes while pregnant? For most women, a plain, third-party tested protein powder is considered fine in pregnancy, but there is no blanket approval and you should check with your OB or midwife. The main risks come from contaminants such as lead, from herbal or stimulant add-ins, and from high doses of vitamin A, not from the protein itself. Pick a short label with independent testing and keep it to one serving a day. ### How much protein do I need when pregnant? The Institute of Medicine sets the pregnancy RDA at 1.1 g per kilogram of body weight, about 71 g a day for a reference woman, compared with about 46 g before pregnancy. The increase applies mainly to the second and third trimesters. Some newer research suggests needs could be higher late in pregnancy, around 1.5 g per kilogram, so aiming a little above the RDA is reasonable. ### What is the best protein powder for pregnancy? Our top pick is Ritual Essential Protein Daily Shake Pregnancy and Postpartum, because it was designed for pregnancy, gives 20 g of pea protein and 250 mg of choline per serving per its label, and contains no herbs or stimulants. If you prefer dairy, Thorne Whey Protein Isolate and Klean Isolate are both NSF Certified for Sport. Naked Whey is the budget single-ingredient option. ### Can protein powder harm my baby? A plain, well-tested protein powder used in normal amounts is not known to harm a developing baby. Potential harm comes from what else may be in a product: lead and other heavy metals, caffeine, unstudied herbs and very high vitamin A. Choosing an independently tested product with a short ingredient list addresses nearly all of those, and your OB can review the label with you. ### Is whey protein safe during pregnancy? Yes, commercial whey is made from pasteurized milk and is an ordinary dairy protein, so it is generally considered safe in pregnancy unless you have a cow's milk allergy. Whey isolates are low in lactose and tend to test lower for heavy metals than plant proteins. Choose a certified product such as Thorne or Klean Isolate and avoid whey blends with stimulants or herbs. ### Should I avoid protein powders with artificial sweeteners while pregnant? You do not have to. The FDA considers approved sweeteners such as sucralose, acesulfame potassium and stevia extracts safe at normal intakes, including in pregnancy. Some women prefer to limit them anyway, or find their taste changes. Unflavored options like Klean Isolate and Naked Whey contain no sweeteners, and Ritual and Truvani use non-artificial sweeteners, per the brands. ### Can I have protein shakes in the first trimester? Yes, if your provider agrees, and they can be especially useful when nausea and food aversions make meals hard. Your protein needs in the first trimester are close to your pre-pregnancy needs, so you rarely need much. Try small, cold servings, or an unflavored powder blended into fruit. If you cannot keep fluids down, contact your provider rather than relying on shakes. ## Related Protein Guides for Women - [Best Protein Powder for Breastfeeding](https://www.best-proteinpowder.com/best-protein-powder-for-breastfeeding/): Lactation protein and calorie needs, and what the evidence says about fenugreek. - [Protein Powder Without Heavy Metals](https://www.best-proteinpowder.com/best-protein-powder-without-heavy-metals/): How lead and cadmium testing works and which powders come out cleanest. - [Best Protein Powder for Women](https://www.best-proteinpowder.com/best-protein-powder-for-women/): Everyday picks for women, from lean isolates to certified plant blends. ## The Bottom Line For pregnancy, choose a protein powder the way you would choose anything else that goes into your body for nine months: plain, tested and easy to explain to your doctor. Ritual's pregnancy shake is the simplest all-in-one answer, Thorne and Klean Isolate are the best certified dairy options, and Naked Whey is the budget pick if you will request its test results. Food comes first, and many women never need a powder at all. If nausea, aversions or a plant-based diet leave a protein gap, one tested scoop a day is a reasonable fix. Show the label to your OB or midwife, keep taking your prenatal vitamin, and skip anything with herbs, stimulants or a vague proprietary blend. ## More in Protein Powder Guides in this category that pair with what you just read. - [Best Protein Powder for Women](https://www.best-proteinpowder.com/best-protein-powder-for-women/) - [Best Protein Powder for Breastfeeding](https://www.best-proteinpowder.com/best-protein-powder-for-breastfeeding/) - [Is Protein Powder Safe?](https://www.best-proteinpowder.com/is-protein-powder-safe/) - [Best Clean Protein Powder](https://www.best-proteinpowder.com/best-clean-protein-powder/) About the Author [Best Protein Powder Editorial Team](https://www.best-proteinpowder.com/authors/editorial-team/), Supplements Desk The editorial team reads the label, the certificate and the price per gram of protein before a powder gets near a ranking -- and says plainly when a cheaper tub does the same job. [Full profile](https://www.best-proteinpowder.com/authors/editorial-team/) | [How we test](https://www.best-proteinpowder.com/how-we-test/)