Protein needs increase during pregnancy and lactation, but the specific amount and the food-safety considerations are different enough from general adult guidance that they deserve their own breakdown.
How much more protein is recommended
The RDA for pregnancy is generally cited as an additional 25g of protein per day above baseline, concentrated mostly in the second and third trimesters when fetal growth accelerates most — commonly landing in the 1.1g/kg/day range overall, higher than the standard 0.8g/kg adult RDA. Breastfeeding carries a similar or slightly higher additional requirement, reflecting the protein content of breast milk production itself.
Food safety considerations specific to pregnancy
Several protein sources on this site carry pregnancy-specific caveats worth flagging distinctly from general nutrition advice: raw or undercooked meat, fish, and eggs carry listeria and other foodborne illness risks that are more dangerous during pregnancy than for the general population; high-mercury fish (shark, swordfish, king mackerel, and limiting albacore tuna specifically — see our canned tuna entry) should be restricted per FDA/EPA pregnancy-specific seafood guidance; and unpasteurized dairy and soft cheeses carry a listeria risk that pasteurized versions don't.
Protein powder and supplements during pregnancy
There's no specific evidence that standard whey, casein, or plant protein powders are unsafe during pregnancy at normal serving sizes, but the supplement-regulation gap discussed in our supplement safety guide is worth extra weight here — a third-party certified product is a reasonably higher priority during pregnancy than at other times, and running any new supplement by your OB or midwife before starting it during pregnancy is standard, sensible practice.
Practical takeaway
This is a case where hitting a somewhat higher protein number matters, food safety details matter more than usual, and the right first step is confirming your specific target and any restrictions with your OB, midwife, or a registered dietitian who knows your full pregnancy history — general internet guidance, this page included, is a starting reference point, not a substitute for that conversation.