How much protein do you need during pregnancy

Protein is the building block of every cell in your baby's body, making it one of the most critical nutrients throughout pregnancy. Your needs increase from the standard 46g per day to approximately 70–100g per day, with the highest demand in the second and third trimesters when fetal growth accelerates. Good sources include lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu, and quinoa.

Spreading protein across meals and snacks (rather than concentrating it in one meal) helps with absorption and also stabilizes blood sugar, which can reduce nausea and energy crashes. Many prenatal vitamins contain little to no protein, so dietary sources are essential.