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The Best Pregnancy Protein Powders & Nutrition Shakes
Why your protein needs go up
Pregnancy raises your daily protein requirement to roughly 75–100 grams — about 25–30 grams more than pre-pregnancy. That's the equivalent of an extra chicken breast or a few eggs, every day. Most people don't intuitively eat that much extra, and morning sickness can make protein the hardest macro to keep down.
A pregnancy-safe protein powder is the simplest fix — but the category is full of products that aren't actually safe for pregnancy (lactation-only blends with fenugreek, untested plant proteins, sucralose blends). Worth picking carefully.
What to look for
- Third-party tested for heavy metals. Plant proteins (especially rice and pea) can concentrate cadmium, lead, and arsenic from the soil. Whey is generally lower-risk but still worth testing.
- Stevia or monk fruit sweeteners — generally considered pregnancy-safe.
- Complete amino acid profile (whey, or pea+rice blends) — collagen alone is not complete.
- No added "lactation herbs" during pregnancy (more below).
What to avoid during pregnancy
- Fenugreek — common in lactation/milk-supply products. Has uterine-stimulating concerns and is explicitly unsafe in pregnancy.
- Sucralose (Splenda) — emerging research on infant gut microbiome effects. Avoid.
- Caffeine blends ("energy protein").
- "Adaptogens" without published pregnancy data — ashwagandha, rhodiola, etc. have no pregnancy safety data.
- Untested plant proteins — choose brands that publish heavy metal testing.
Our top picks
1. Needed Prenatal Daily Collagen Protein — Score: 82/100
Grass-fed bovine collagen, 20 g protein/serving, no sweeteners or flavors. Third-party tested. Mixes into coffee or smoothies. Caveat: collagen is not a complete protein — pair with whey, eggs, dairy, or beans. Best protein add-in.
2. Ritual Daily Shake Pregnancy & Postpartum — Score: 80/100
Plant-based (pea + organic rice), 20 g complete protein, with choline and folate built in. Third-party tested, "Made Traceable" sourcing disclosure. Monk fruit sweetened. Best complete pregnancy-formulated shake.
3. Bumpin Blends Smoothie Cubes — Score: 69/100
RD-formulated frozen smoothie cubes — different blends for different trimesters and postpartum. Whole fruits/veg + nuts/seeds, no added sugar. Subscription model. Best for morning sickness and easy meal replacement.
4. Boobie Body Shake — Score: 43/100 (AVOID DURING PREGNANCY)
This is included on the page as a warning, not a recommendation. The formula contains fenugreek, a lactation herb that is unsafe during pregnancy due to uterine-stimulating concerns. It is positioned for postpartum / breastfeeding milk-supply support — appropriate there, not during pregnancy. Save for postpartum if you're breastfeeding.
Other safe protein sources you don't need a powder for
- Greek yogurt (20g per cup)
- Eggs (6g each, and great choline source)
- Cottage cheese (14g per half cup, easy on nausea)
- Edamame (17g per cup)
- Sardines (23g per can, plus omega-3s and calcium — low-mercury fish)
If you can hit your target on food alone, you don't need a powder. The shake is just for the days when you can't.
A note on collagen
Collagen is having a moment for "skin elasticity in pregnancy." The evidence is moderate at best — but it is safe, it's protein, and many people enjoy it in their morning coffee. Just remember it's incomplete (missing tryptophan) — pair it with other protein sources.
How we ranked
Composite scoring rubric — see methodology.
Medical disclaimer: Not medical advice. Some popular protein and lactation products contain herbs that are unsafe during pregnancy — read labels carefully.